Week Started with an ESP Sesh - My Actifit Report Card: November 20 2023

Monday, November 20, 2023 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Massive start to the week with an ESP template we worked out to earlier in the month and although I'm sore AF I felt real good when I left the fitness studio today.

Tiffany and I began the week working out at OTF Nona North with the 5am crew and of course Coach Alex who has taken over the Monday morning slots and has been doing amazing the last few weeks. We don't get to workout as much for Coach Mariah who is no longer coaching as many classes because she has another career that she is putting more time to.

Tiffa and I have decided to push off our rest day to Friday, so let's see how our body holds us with three more days of Orangetheory Fitness workouts to go.

Today's ESP template began with three blocks on the treadmills - endurance, strength and then power. Base recoveries were important to stick to today although I rather just keep running but following the template also is important.

The floor blocks followed the same format with work & active recovery and work & rest blocks including a power block on the rower with off the rower neutral grip push presses in between 30 second ALL OUT rows to end the session.

I burned 669 calories which is awesome for a Monday, totaled 2.8 miles on the treads and ran my last ALL OUT at 12 miles per hour and rowed under 600 calories with a high of 437 WATTS OF POWER with a high of 13.3 mile per hour rowing speed.

On the floor, I went with 20, 25 and 35 pound dumbbells for the (weighted) excercises.

The Work:

Tread Block 1

• 1 minute push
• 1 minute base
• 1 minute push
• 75 seconds base
• 1 minute push
• 90 seconds base
• 1 minute ALL OUT

Tread Block 2

• 45 seconds push at 2%
• 1 minute base
• 45 seconds push at 3%
• 75 seconds base
• 45 seconds push at 4%
• 90 seconds base
• 45 seconds push at 5%

Tread Block 3

• 30 seconds ALL OUT
• 1 minute walking recovery
• 30 seconds ALL OUT
• 75 seconds walking recovery
• 30 seconds ALL OUT
• 90 seconds walking recovery
• 30 seconds ALL OUT

Floor Block 1 - 7.75 minutes work & active recovery

• 12 total goblet alternating step out squats (weighted)
• 12 total goblet alternating forward lunge with torso rotations (weighted)
• 12 wide stance bridges

Floor Block 2 - 6.75 minutes work & rest

• 10 chest fly (slow), (weighted), rest
• 10 bridge hold with pullovers (slow), (weighted), rest

Row Block push pressed were (weighted)

• 30 seconds ALL OUT row (challenge was to row a distance of 100 to 200 meters/plus)
• 1 minute to do 8 x neutral grip push press
• 30 seconds ALL OUT row (challenge was to row a distance of 100 to 200 meters/plus)
• 75 seconds to do 10 x neutral grip push press
• 30 seconds ALL OUT row (challenge was to row a distance of 100 to 200 meters/plus)
• 90 seconds to do 12 x neutral grip push press
• 30 seconds ALL OUT row (challenge was to row a distance of 100 to 200 meters/plus)

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

What is EPOC?
===> Excess Post-Excercise Oxygen Consumption

Each one of an Orangetheory Fitness workout is designed for us to spend 12 minutes in our own personal Orange Zone. This is when the magic happens. That high intensity work helps to increase our metabolism for up to 24 hours.

We are known as Jiffy or Team Jiffy (Jimmy and Tiffany) in the Orangetheory community.

About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

What is a BOSU?

https://www.bosu.com/

What is a Medicine or Med Ball?

https://www.verywellfit.com/med-bALL OUTl-training-1229699

What are Resistance Bands?

https://www.wodfitters.com/pages/the-definitive-guide-to-resistance-bands-and-workout-bands

What is a TRX?

https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3402
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 ft		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in