A Hello Week Run to Row, Strong and Stable Sesh - My Actifit Report Card: November 27 2023

Monday, November 27, 2023 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Another Monday workout not missed which is always a goal for many years for me at this point and Tiffany has for the most part has kept up with that motto although she may bow out a few Mondays here and there but she was right there with me this morning as we crushed another Orangetheory Fitness session at our home studio OTF Nona North.

It wasn't a big group today, so the 5am crew was a small one, but Coach Alex managed us through the template and we all smashed it like the badasses we are. I love my fellow Orangetheory members as they put in work across the world.

Today's template was limited on the treadmills but everywhere else is where most of the sweat was on drench mode.

On the floor it consisted of three strong and stable blocks that included weights plus body weight with stability a some core work.

I went with 20 and 40 pound dumbbells for the (weighted) exercises.

I totaled 1.66 miles on the treads but I only spent 16 minutes plus on it because it was a run to row so it was a back and forth and no consistent running for a long period, but I did hit a 12 mile per hour speed on the last ALL OUT run.

I rowed 1,500 meters with a high of 446 WATTS OF POWER and a high of 13.5 mile per hour rowing speed.

I burned 640 calories.

The Work:

Tread / Row Block - 23.5 Minutes

• Round 1:

  • 0.1 mile push
  • 0.1 mile ALL OUT
  • 30 second walking recovery
  • Transition to Rower
  • Set countdown to 500 meters:
  • 30 second ALL OUT row plus 10 speed squats
  • Repeat until 500 meters was completed
  • Transition to Treadmill

• Round 2:

  • 0.1 mile push
  • 0.1 mile ALL OUT
  • 45 second walking recovery
  • 0.1 mile push
  • 0.1 mile ALL OUT
  • 45 second walking recovery
  • Transition to Rrower
  • Set countdown to 500 meters:
  • 30 second ALL OUT row plus 10 total alternating power skips
  • Repeat until 500 meters was completed
  • Transition to Treadmill

• Round 3:

  • 0.1 mile push
  • 0.1 mile ALL OUT
  • 1 minute walking recovery
  • 0.1 mile push
  • 0.1 mile ALL OUT
  • 1 minute walking recovery
  • 0.1 mile push
  • 0.1 mile ALL OUT
  • 1 minute walking recovery
  • Transition to Rower
  • Set countdown to 500 meter:
  • 30 second ALL OUT row plus 10 total twist hops
  • Repeat until 500 meter was completed
  • Transition to treadmill

• Bonus: Run at own pace until finisher

• FINISHER: 30 second ALL OUT

Floor Block 1 - 7 Minutes

• Back to back - strong & stable:
  • 12 goblet squats (weighted)
  • 6 bodyweight cross back lunges to knee raise, each side, rest
  • 4 TRX single arm reach with rotations, each side

Floor Block 2 - 6.5 Minutes

• Back to back - strong & stable:
  • 12 chest flys (weighted)
  • 6 total push up to alternating high side planks, rest
  • 8 total alternating dead bug with presses

Floor Block 3 - 7 Minutes

• Back to back - strong & stable:

  • 12 deadlifts (weighted)
  • 6 bodyweight single leg deadlifts to knee raise
  • 4 bird dog to crunches, each side

• FINISHER: 30 seconds of push up to alternating high side plank

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 3407
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 135 lb		Body Fat %
Waist 34 in		Thighs in		Chest in