A Devilish Workout - My Actifit Report Card: March 1 2023

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(Edited)

Wednesday, March 01, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

I don’t come myself a superstitious person, but I do try to avoid staying at a 6-6-6 calorie burn during a workout under the orange lights.

Today, that did not happy. I hit it and that was the end result.

The work itself was a good one and it was after a rest day. It also is the first day of the month and I’m entering a third month of feeling like myself more each day.

Tiffany and I worked out with the 5am Crew at OTF Nona South and Coach Elise coached us through this morning’s class with her amazing energy!


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On to the workout:

I used 25 and 35 pounders for the weighted exercises. We also used BOSU’s for some of the exercises as well.

More about Bosu Balance Pods can be found at BOSU.com

Floor Block 1 - 13.25 minutes

• ⁠3 rounds back to back:

⁠•  ⁠8 bosu single arm split squats (35’s), each side
⁠•  ⁠8 bosu kneeling tricep extensions (35)
⁠•  ⁠10 total bosu bicycle crunches, rest

• ⁠3 rounds back to back:

⁠•  ⁠8 bosu kneeling single arm bicep curls (25’s), each side 
⁠•  ⁠10 total bosu side to side push ups, rest

• ⁠If finished then complete all exercises as a single block

Floor Block 2 - 8 minutes work and rest

• ⁠8 bosu single arm chest press with leg raises (25), each side, rest
• ⁠8 bosu single leg bridges (35), rest
• ⁠10 bosu superheroes

• ⁠Repeat until finisher:

FINISHER: 1 minute of bosu bicycle crunches AMRAP (As Many Reps as Possible)


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Coach Timed Row to Run

Tread / Row Block 1

• ⁠3 min row for distance
• ⁠check distance
• ⁠1 min to transition to treadmill
• ⁠1 min AO
• ⁠1 min to transition to rower
• ⁠90 sec row for distance
• ⁠match or beat half your previous distance
• ⁠1 min to transition to treadmill
• ⁠1 min AO
• ⁠1 min to transition to rower
• ⁠45 sec row for distance
• ⁠match or beat half your previous distance
• ⁠1 min to transition to treadmill
• ⁠1 min AO

My wattage on the power was shitty, but I matched or beat each row and got a little over 1900 meters in for just about 7 minutes plus of rowing

Just Run

Tread Block 2

• ⁠1 minute push
• ⁠1 minute ALL OUT
• ⁠1 minute walking recovery
• ⁠1 minute push
• ⁠1 minute base
• ⁠1 minute ALL OUT
• ⁠1 min walking recovery
• ⁠1 min ALL OUT

Hit a 10 mile per hour speed All Out to end it and felt good overall. It was a run row, so only 15 minutes or so of running and 1.63 miles accumulated in that time.



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My OTBEAT HEART RATE MONITOR RESULTS:

666 calories and just hit the 12 splats burned is definitely a great workout considering it’s very difficult on run row days for me to hit 12. A lot of time in the grey zone says it all.

ZONES:

Back to OTF Nona South tomorrow at 5am and Coach Elise again!



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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 3205



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


01/03/2023
23471
Aerobics,Gym,Weight Lifting,Treadmill,Running
Height
5.7 ft
Weight
175 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in
































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(Edited)

Great stepping and fantastic workout there Jimmy, and interesting calorie burn lol, seems like no other way than up 🙃, thanks for sharing and stay awesome.


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I admire your consistent and focused workouts Jimmy! Congratulations on your notable accomplishments! 😁 🙏 💚 ✨ 🤙

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Thank You Sir. Very much appreciated.
Trying to keep the ticker going a little longer down the line.
@tydynrain
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Absolutely, you're most welcome! I think that you're doing a great job! 😁 🙏 💚 ✨ 🤙

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