My Actifit Report Card: April 12 2024

Friday, April 23, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today was the final Dri-Tri prep class before the Dri-Tri event this weekend. I have participated in a few throughout my Orangetheory Fitness journey but haven't considered doing it since the pandemic. With that said if you are a member and you take a class and that particular session has a Dri-Tri prep integrated into the template we do it.

Today was the treadmill prep part of the event. Keeping in my they spread the prep between three classes not in successive days but those who participate in the event do all of it within one hour. It's 300 reps on the floor, a 5K on the treads and 2000 meters on the rowers.

For today we had 23.5 minutes straight jog, power walk or run without any recoveries. I run so of course endurance is paramount.

That was start of the class and after that some challenging anchor sets on the floor and some rowing thrown into the mix.

The heart rate monitor had me burning 839 calories and I would subtract about 100 to a 125 calories off that. Got 16 splats I rather say I got my 12 splats. My OTBeat has been funky so those two totals could be too high and of course I've been doing this for 10 plus years and know my body.

I totaled 2.98 miles on the treads and 2 1/2 of those miles was during the prep run. I hit the 9.9 mile per hour ALL OUT I've set for myself until next month when I start running 10 to 12 mile per hour ALL OUT runs again.

Not much rowing but got in 600 meters and for the third session in a row got over 400+ WATTS OF POWER with 441 and a high of 13 mile per hour rowing speed. The consistency with the numbers are falling into place after lagging behind during the injury.

On the floor I went with 20 through 35 pound dumbbells for the weighted exercises.

Today's Workout Recap

Tread Block - 23.5 minutes

• Reset tread monitor
• 23.5 minute tread work for time last minute was an ALL OUT
• Check distance

Floor Block - 23.5 minutes circuit:anchor

• Round 1:
• 12 x deadlifts
• 12 x reverse crunches
• 12 x deadlifts
• 12 x sit up to alternating punches
• 12 x deadlifts
• 12 x back extensions
• 300 meter push row (check time)
• Round 2:
• 12 x sumo squat to upright rows
• 12 x reverse crunches
• 12 x sumo squat to upright rows
• 12 x sit up to alternating punches
• 12 x sumo squat to upright rows
• 12 x back extensions
• 300 meter push row (check time)
• Round 3:
• 12 x tall kneeling tricep extensions
• 12 x reverse crunches
• 12 x tall kneeling tricep extensions
• 12 x sit up to alternating punches
• 12 x tall kneeling tricep extensions
• 12 x back extensions
• Bonus - repeat until finisher:
• 12 x deadlifts
• 12 x sumo squat to upright rows
• 12 x tall kneeling tricep extensions
• Finisher: member’s choice
• 1 minute of reverse crunches OR
• 1 minute of sit up to alternating punches OR
• 1 minute of back extensions

I chose the sit up to alternating punches

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 3488

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