A Midweek Smashing - My Actifit Report Card: August 21 2024

A Midweek Smashing

Thursday, August 21, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Worked out today although Wednesdays are usually my designated rest day from working out but I wanted to skip tomorrow's benchmark challenge because I've been feeling some throbbing on the hamstring and don't want to exert myself into reinjuring the hamstring.

Tiffany and I will be heading out to the Ocala/Villages area this weekend where we will workout for the 270th and 271st Orangetheory Fitness Coaches as a couple and definitely working out on Friday before heading out for that weekend road trip.

Today, it was a template we worked out to earlier this month and it was beast mode and I'm very glad I didn't miss in this time around as well.

I burned just under 622 calories, totaled 2 1/2 miles hitting 10 miles per hour during the last ALL OUT run and rowed 798 meters hitting a high of 508 WATTS of power at a high of 15 mile per hour rowing speed which is one of my best pairing of power and speed on the rowers in a while.

Today's Workout Recap

Tread Block 1 - 5 Minutes 30 Seconds

• 90 seconds base
• 75 seconds base-to-push
• 60 seconds push
• 45 seconds push-to-all out
• 30 seconds all out

Tread Block 2 - 11 Minutes 15 Seconds

1st Round - 3 Minutes 45 Seconds:

• 90 seconds push
• 45 seconds base
• 45 seconds all out
• 45 seconds walking recovery

2nd Round - 3 Minutes 45 Seconds:

• 75 seconds push
• 45 seconds base
• 45 seconds all out
• 60 seconds walking recovery

3rd Round - 3 Minutes 45 Seconds:

• 60 seconds push
• 45 seconds base
• 45 seconds all out
• 75 seconds walking recovery

4th Round - 4 Minutes:

• 45 seconds push
• 45 seconds base
• 45 seconds all out
• 90 seconds walking recovery

Floor Block 1

With Resistance Bands Just Below Knees

• Upright Rows - 8 reps
• Deadlift - 8 reps

Floor Block 2

Repeated Until Finished, Rest After Each Exercise

• Alternating Goblet Transverse Squat - 6-10 reps
• Seated Hammer Curls - 6-10 reps
• Alternating Goblet Step Down (till toes touch floor) - 6-10 reps total
• Seated Shoulder Press - 6-10 reps
• Lateral Shift - 6-10 reps each side
• 150 meters All Out Row

Finisher

• Hammer Curls to Shoulder Press - 45 seconds

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 3581

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics, Gym, Weight Lifting, Walking, Treadmill, Running

Height 5.7 in		Weight 180 lb		Body Fat %
Waist 34 in		Thighs in		Chest in