Mid-Week Sweaty Circuitry - My Actifit Report Card: February 8 2023
Wednesday, February 7, 2023 - 2G
E = Endurance
S = Strength
P = Power
Today, Tiffany and I drove over to OTF Nona South to workout with the 5am Crew and to feed off Coach Elise’s energy.
There was a bit of a curveball when half of the fitness was without light and NO SPEAKER to listen to music.
Tiffa and thought we’ve done it all at OTF, but unless you do HIIT workouts and it’s usually a two or three group of members the Coach has to get through a workout- without music? That is a challenge in itself. Everyone handled it like a pro’s.
On to the workout:
For today’s template, I kept my dumbbell weights at 20 or 25 pounds. There was no need to go ham.
Floor Block 1 - 9 minute CIRCUIT: Add-On
• Exercise 1: 6 step down reverse lunges, each side (weighted)
• Exercise 2: 12 high pulls (weighted)
• Exercise 3: 12 low bench squat jacks
• Exercise 4: 12 bridge (feet on a low bench) (eventually added a weight as a challenge)
• Exercise 5: 6 high plank abductions alternating leg outs (off a lowered bench)
• Round 1: exercises 1 - 2 + 200 meter ALL OUT row
• Round 2: exercises 1 - 3 + 150 meter ALL OUT row
• Round 3: exercises 1 - 4 + 100 meter ALL OUT row
• Round 4: exercises 1 - 5 + 50 meter ALL OUT row
• Bonus: 50 meter ALL OUT row, rack and rest
Floor Block 2 - 12.25 minutes CIRCUIT: Take Away
Everything this time goes backwards on the floor but the same pattern on the rowers
Rowed 1350 plus meters and maxed at 372 watts of power.
On the treads there was inclines % included and I ran them all and topped out at a 10 mile per hour speed on the last All Out. I also minimized my walking recoveries.
Tread Block 1
• 90 second base @ 2%
• 1 minute base
• 90 second base @ 3%
• 1 minute base
• 90 second base @ 4%
• 1 minute base
• 90 second base @ 5%
Tread Block 2
• 1 minute push @ 2%
• 45 second base
• 1 minute push @ 3%
• 45 second base
• 1 minute push @ 4%
• 45 second base
• 1 minute push @ 5%
Tread Block 3
• 30 second ALL OUT @ 2%
• 30 second walking recovery
• 30 second ALL OUT @ 3%
• 30 second walking recovery
• 30 second ALL OUT @ 4%
• 30 second walking recovery
• 30 second ALL OUT @ 5%
• 30 second walking recovery
• 30 second ALL OUT
Got in 2.4 miles
My OTBEAT HEART RATE MONITOR RESULTS:
Got my 12 plus splats and then some and OVER 700 calories burned. Mission Accomplished! Let’s Fucking Go!! 💪🏽🔥
ZONES:
Tomorrow, Tiffa and I will be working out with the 5:15 WARRIORS at OTF Hunters Creek and Coach Hernan! I hear Coach Cassie will be taking class with the members. When a coach works out with us that’s always fun.
About Orangetheory Fitness (OTF)
https://www.orangetheory.com/en-us/
OTBEAT FAQ
https://www.orangetheory.com/en-us/otbeat-link-faq/
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3192
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight175 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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Good job, Jimmy.
That's great you got through the workout without music.
Barb 😊
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Another awesome activity day, Jimmy.
Keep crushing it. 🙂
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