My Actifit Report Card: February 24 2024

Saturday, February 24, 2024 - 2G 60 Minutes

E = Endurance
S = Strength
P = Power

Today's Orangetheory Fitness session was a switch template with strength and balance work on the floor including two endurance rows.

The nucleous of the workout was Power Day!

The power was primarily on the treads with SIX 30 second ALL OUTS included in each block making it TWELVE total ALL OUTS today.

Each group switched where we spent two rounds on the floor, rowers and treads respectively.

It was a Saturday morning burn where I stood local as Tiffany is not doing OTF workouts for now and I chose to go the home studio, OTF Nona North; where I worked out with the 8am Crew and newly appointed Head Coach Nick managed us through today's template.

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

I burned a whopping 767 calories and 13 SPLATS!

My row totals was pretty good with a total of 1,711 meters in distance with high of 428 WATTS OF POWER and a high of 13.5 mile per hour rowing speed.

On the treadmill I got in 2.55 miles and ran all my ALL OUTS no less than 9mph and hit a high of 12mph on the last ALL OUT run.

Tiffany and I have another running event next Saturday as we continue our participation in yet another season, but with Tiffa struggling we are still hoping she can manage to get through it. Unlike me, I strictly run, but Tiffa alternates between jog/run/power walking them. She will participate next Saturday, it's just a matter of whether she will just strictly power walk. This time around we are doing the 10k leg of the run opposed to the 5k so that does complicate things a bit for her. I'm confident she'll make it through just fine.

My left had been bothering me but I ran today without any discomfort which was encouraging as the 10K draws closer.

Back to this morning's workout:

The Work:

Floor Block 1 - 11 minutes

• Buy-in: 600-meter push row (check completed time) - complete once only
• Work & Rest: (weighted)
⁠• 6 to 10 reps each per arm of single-arm split squats, followed by rest
⁠• 6 to 10 reps of tall kneeling Arnold presses, followed by rest
⁠• 6 to 10 reps total of torso rotations, followed by rest
• Repeat until the time is called, then transition to the treadmill.

Transitioned to the treadmill

Tread Block 1

• 75 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 1 minute push
• 30 second ALL OUT
• 45 second walking recovery
• 30 second ALL OUT
• 1 minute walking recovery
• 45 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second push
• 30 second ALL OUT
• 45 second walking recovery
• 30 second ALL OUT

Transitioned to the floor

Floor Block 1 - 11 minutes

• Buy-in: 600-meter push row (match or beat our time from block 1) - completed once only
• Work & Rest: (weighted)
⁠• 6 to 10 reps each of lateral lunge to balance bicep curls, followed by rest
⁠• 6 to 10 reps of high rows, followed by rest
⁠• 6 to 10 reps of bridges, followed by rest
• Repeat until finisher:

FINISHER (member's choice): 30 seconds of torso rotations OR 30 seconds of bridges (I chose the bridges)

Transitioned to the treads

Tread Block

• 30 second push
• 30 second ALL OUT
• 45 second walking recovery
• 45 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second ALL OUT
• 1 minute walking recovery
• 1 minute push
• 30 second ALL OUT
• 45 second walking recovery
• 75 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 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 3464
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