My Actifit Report Card: April 11 2024

Thursday, April 11, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

As I get comfortably into my normal routine of 5 to 6 Orangetheory Fitness workouts weekly I'm into my usual schedule. Worked out Monday and Tuesday, rest day yesterday and worked out today and will put in two more workouts before taking another rest day Sunday to take care of some extra chores at home. Usually Sundays my wife Tiffany and I do some sort of either nature walk or prep run but we'll be active enough putting in some extra elbow grease at home.

I felt good overall physically, but for some reason I had a rough time catching my breath today so I had spurts of some beast mode moments but getting through the workout asked for me to remain patient as I had to work through the breathing challenges this morning.

It was a strength template so that always calls for inclinces on the treadmills and some challenging reps on the floors and rowers.

I burned a solid 756 calories, rowed a total of 1,460 meters hitting a high of high 400 WATTS although my stats read 532 WATTS. I have only hit 500 a couple of times in my Orangetheory journey but never 532 and I know myself enough to know I didn't hit 532. I would think a glitch either with my heart rate monitor or the studio system. It showed my rowing speed at a high of 14.1 miles per hour which is not out of the ordinary.

On the treads is where I had the harder time, but still got in 2 miles although less than I would have liked. There is a good news. Tomorrow's template includes a 23 minute distance tread block run with NO WALKING RECOVERIES. Looking to put in a solid run in the morning.

During the floor reps, I went with 25, 30 and 35 pound dumbbells.

Today's Workout Recap

Floor:

Block 1

• 400 meter push row (just once)
• 8 sit up to stand on inclined bench (just once)
• Then 6-10 shoulder presses, rest 10 seconds then As Many Reps as Possible (AMRepsAP) shoulder presses

Repeat shoulder presses until time

Block 2

• Same as Block 1 but drop row to 200 meters and replace shoulder presses with weighted tap squats

Block 3

• 100 meter push row
• 6-10 sit up to stand to shoulder presses
• 10 seconds rest
• AMRepsAP sit up to stand to shoulder presses

Finisher: 30 second ALL OUT row

Tread 3 Blocks:

Block 1

• 2 minute push
• 1 minute base
• 2 minute base at 6% incline
• 1 minute base
• 30 second ALL OUT at 6% incline

Blocks 2 and 3 are the same as Block 1 but incline is 5% and then 4%

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 3487
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 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in