Power Splaturday on Fire - 🔥- My Actifit Report Card: November 25 2023

Saturday, November 25, 2023 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

A legit Power Orangetheory Fitness template got our Saturday morning off to a hot start! Tiffany and I drove out to Winter Springs to workout for one of our favorite coaches who is very pregnant but still able to manage the 10:45am Saturday morning crew through today's template like the BOSS she is.

The OTF Winter Springs studio is one of the new studios here in Central Florida and our second visit there so far. Both times we worked our for Coach Genesis.

Not often do I go into a Saturday workout having had rest days in the previous two out of three days but needless to say I had an extra burst of energy and was very prepared to go all in with today's Power template.

This morning's POWER template include four blocks on the treadmill and on the floor.

First two floor blocks had two short power row blocks. Each of these blocks included (weighted) exercises paired up with core holds. The last block was a pushup challenge.

On the treadmill we began with the hardest block with a one minute push, a 90 second base, with minute ALL OUTS into a walking recovery and then a push to ALL OUT round again, just without a base recovery. The next two blocks were basically identical but the push and the ALL OUT decreased by 15 seconds after each round.

Final block were just 30 second ALL OUTS with a short walking recovery in between.

I burned a devilish 666 calories.

I rowed right under 1000 meters with a high of 447 WATTS OF POWER at a high of 13.9 mile per hour rowing speed.

I totaled 2.5 miles and ran a 12 mile per hour ALL OUT to cap off the session.

I went with 25 or 35 pound dumbbells for the (weighted) excercises.

The Work:

Floor Block 1 - 6.5 minutes

• Buy-in - 2 rounds:

  • 150-meter ALL OUT row (challenge was to do it within 0:22 - 0:45 seconds), rest

• Work & active recovery:

  • 12 neutral grip front squats (weighted)
  • Approximately 30 seconds of a crunch hold

Floor Block 2 - 5.5 minutes

• Buy-in - 2 rounds:

  • 100-meter ALL OUT row (challenge was to do it within 0:15 - 0:30 seconds), rest

• Work & active recovery:

  • 12 Arnold Presses (weighted)
  • Approximately 30 seconds of a hollow hold

Floor Block 3 - 4.5 minutes work & active recovery

• 12 single dumbbell good mornings (weighted)
• Approximately 30 seconds of a full v-up hold

Floor Block 4 - 2.5 minutes push-up challenge

• Goal:

  • Green: 15 push-ups
  • Orange: 20 push-ups
  • Red: 25+ push-ups

• 30 seconds of push-ups (as many reps as possible)

• 30 seconds rest

• 30 seconds of push-ups (as many reps as possible)

• 30 seconds rest

• 30 seconds of push-ups (as many reps as possible)

Tread Block 1

• 1 minute push
• 90 seconds base
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute push
• 1 minute ALL OUT

Tread Block 2

• 45 seconds push
• 90 seconds base
• 45 seconds ALL OUT
• 1 minute walking recovery
• 45 seconds push
• 45 seconds ALL OUT

Tread Block 3

• 30 seconds push
• 90 seconds base
• 30 seconds ALL OUT
• 1 minute walking recovery
• 30 seconds push
• 30 seconds ALL OUT

Tread Block 4

• 30 seconds ALL OUT
• 30 seconds walking recovery
• 30 seconds ALL OUT
• 30 seconds walking recovery
• 30 seconds ALL OUT

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 3405
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Weight Lifting,Treadmill,Running,Gym

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