Sunday Funday Switches and Inclines - My Actifit Report Card: November 26 2023

Sunday, November 26, 2023 - 60 Minutes

E = Endurance
S = Strength
P = Power

This weekend Tiffany and I decided to workout at Orangetheory instead of doing a Sunday Funday prep run. We had missed two OTF classes last week so wanted to make it up since we are accustomed to only taking one rest day from working out once a week.

We drove over to our former home studio Orangetheory Fitness Hunters Creek and worked out with the 9:15am Sunday crew and Coach Mylee managed us through the template with her energetic self. She was very happy to see us.

The workout was a good one and got in a great session to set up for the next few days as Tiffa and I prepare for our Las Vegas weekend coming up and YES we will be workout out at Orangetheory Fitness studios out there too.

Back to today's workout.

It was a switch template and inclines on the treadmill blocks. On the floor it included back to back drop sets.

I went with 25, 30 and 35 pound dumbbells for the (weighted) exercises.

I rowed 1,438 meters with a high of only 350 watts of power. My usual streak of 400+ didn't happen today. Luckily, I have fewer under 400 watts this year.

I totaled 2.19 miles on the treadmills and with the template being a switch that meant less time on the treads. So getting over 2 miles was actually very good. I also hit an 11.5 mile per hour ALL OUT run at the end.

I was also happy with my 685 calorie burn which was more than yesterday's 666.

The Work:

Floor Block 1 - 8 Minutes

• Buy-in: 400-meter Push Row (Once Only)

• Back to Back Drop Set:

  • 6 - 10 Squat to Calf Raises (Heavy, (weighted)
  • Squat to Calf Raises (5 - 10 lbs Lighter) - As Many Reps as Possible, (weighted), Rest
  • 10 total Bicycle Crunches

• Transition to Treadmill

Tread Block 2

• 1 Minute Push
• 1 Minute Push at 2%
• 1 Minute Push at 3%
• 90 seconds walking recovery
• 1 Minute Base at 4%
• 1 Minute Base at 5%
• 1 Minute Base at 6%
• 75 seconds walking recovery
• 1 Minute Power Walk at 7% (I chose to run it instead)
• 1 Minute Power Walk at 8% (I chose to run it instead)
• 1 Minute Power Walk at 9% (I chose to run it instead)
• 1 Minute walking recovery
• 1 Minute ALL OUT
• Transition to Floor

Floor Block 2 - 7.5 Minutes

• Back to Back Drop Set:
  • 6 - 10 Hammer Curl to Upright Rows (Heavy), (weighted)
  • Hammer Curl to Upright Rows (5 - 10 lbs Lighter) - As Many Reps as Possible, (weighted), Rest
  • 10 Straight Leg Raises

Floor Block 3 - 5 Minutes

• Buy-in: 400-meter Push Row (Once Only)

• Circuit:

  • 10 total Bicycle Crunches
  • 10 Straight Leg Raises

• FINISHER: 1 Minute of Bicycle Crunches OR Straight Leg Raises (I chose Bicycle Crunches)

Tread Block 1

• 1 Minute Push at 2%
• 1 Minute Base to Push at 4%
• 1 Minute Base at 6%
• 1 Minute walking recovery
• 1 Minute Base at 6%
• 1 Minute Base to Push at 4%
• 1 Minute Push at 2%
• 1 Minute ALL OUT
• Transition to Floor

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 3406
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Running,Treadmill

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