My Actifit Report Card: January 19 2024

Friday, January 19, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Getting in this morning's workout under the orange lights was a must, but with tomorrow's running event Tiffany and I made sure to put in the sweat equity but keeping that in mind.

It was actually the perfect template that included all three phases, Endurance, Strength and Power; but the circuit exercises on the floor included tempo work and the inclines on the treadmills broke up the cardio work well. There was some rowing but not until the end was there an ALL OUT row and even then the challenge was to keep it at 22 to 24 strokes to hit the provided goal of 300 meters in as fast as we could.

Studio (OTF Nona North - our home studio)

Time (5:00am)

Coach (Mariah)

I burned 547 calories which is the worst calorie burn in days, rowed 1,404 meters reaching a high of 440 WATTS OF POWER at a rowing speed of 13.2 miles per hour. Including the warm up this total was about six minutes total.

Although total distance was kind be below average for me, I maintained a pace that would ensure I would pull a hammy or any other leg injury. I totaled 2.25 miles and did run my last ALL OUT at 10 miles per hour. I expect to match or beat my 5K running time tomorrow, but this is the fourth running event of this season for Tiffa and me and the first one where we didn't get to do a couple of prep runs outside to acclimated on running on pavement. We have ran tons of events for many years, so it's not totally foreign to us.

I used 15's, 25's and 35 pound dumbbells for the (weighted) excercises.

The Work:

Floor Block - 23.25 Minutes

• Round 1 - Circuit:

  • 300 meter push row
  • 12 x tap front squats (weighted)
  • 12 x bridges (weighted)
  • 12 x pullovers (weighted)
  • 12 x neutral grip shoulder presses (weighted)

• Round 2 - Circuit:

  • 300 meter push row (22 - 24 strokes per minute)
  • 8 x tap front squats (slow) (weighted)
  • 8 x bridges (slow) (weighted)
  • 8 x pullovers (slow) (weighted)
  • 8 x neutral grip shoulder presses (slow) (weighted)

• Round 3 - Circuit:

  • 300m push - ALL OUT row
  • 6 x tap front squats (explosive) (weighted)
  • 6 x bridges (explosive) (weighted)
  • 6 x pullovers (explosive) (weighted)
  • 6 x neutral grip shoulder presses (explosive) (weighted)

• Bonus: Pick favorite round and repeat exercises only until finisher.

• FINISHER (weighted) - Member’s Choice:

  • 30 seconds of tap front squats OR
  • 30 seconds of bridges OR
  • 30 seconds of pullovers OR
  • 30 seconds of neutral grip shoulder presses

Tread Block 1

• 3 minute push
• 2 minute base
• 90 second push
• 1 minute ALL OUT

Tread Block 2 this block was on a progressive incline (%) and I jogged or ran them allm but did take the walking recovery although I prefer to limit them.

• 30 second jog/run or powerwalk at 2%
• 30 second jog/run or powerwalk at 4%
• 30 second jog/run or powerwalk at 6%
• 30 second jog/run or powerwalk at 8%
• 45 second jog/run or powerwalk at 10%
• 1 minute Walking Recovery
• 30 second jog/run or powerwalk at 2%
• 30 second jog/run or powerwalk at 4%
• 30 second jog/run or powerwalk at 6%
• 30 second jog/run or powerwalk at 8%
• 45 second jog/run or powerwalk at 10%

Tread Block 3

• Goal: Increased our all out speed each round
• 30 second push
• 1 minute ALL OUT
• 75 second Walking Recovery
• 30 second push
• 45 second ALL OUT
• 75 second Walking Recovery
• 30 second push
• 30 second ALL OUT

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

What is the Orangetheory Everest Workout?

https://wellfitinsider.com/orangetheory/orangetheory-everest-workout/

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 3442
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 lb		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in