FriYAY Power Switch Up - My Actifit Report Card: May 12 2023
Friday, May 12, 2023 - 2G - 60 minutes
Power with a Switch Template
E = Endurance
S = Strength
P = Power
A Friday workout will always have me stoked. Favorite day of the week and totally ready for the weekend. Now, YESTERDAY I had one of my best workouts this year. 2023 has been awesome and I feel amazing this year, but with that said I do have a struggling day or week here and there. Yesterday, I crushed my workout and so today I expected to struggle.
I did struggle, but actually has another above average workout. Did not best or match yesterday, but still reached most of the goals I expected to get each time I workout. When you workout under the orange lights 5 to 6 days a week for over 9 years every workout is it's own story.
Tiffany and I drove over to our home studio, OTF Nona North and we worked out with the 5am crew. This morning was a surprise, because Head Coach Mariah wasn't there, but one of our favorite humans Coach Brooke was subbing for Mariah.
I must point out that today was a switch template meaning that we don't spend any consistent length of time at any station. That usually would prevent me from getting those splats, but today? YUP - got my 12 plus spats!
On to the workout:
I went with 35 pound dumbbells for the (weighted) excercises this morning. Just stuck with those.
Today, was a POWER template as well so that helped with keeping the heart rate up and helped with the stats.
Tread Block 1
• 1 minute base
• 1 minute push
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute push
• 1 minute ALL OUT
• 1 minute walking recovery
• 30 second ALL OUT
• Transition to floor
Floor Block 1 - 7.5 minutes
• Back to back superset (weighted):
• 6 reverse lunges (Left side)
• 6 step down reverse lunges (Left side)
• 6 reverse lunge (Right side)
• 6 step down reverse lunges (Right side), rest
• 12 low bench bridges
Transition back to the treadmill...
Tread Block 2
• 45 second base
• 45 second push
• 45 second ALL OUT
• 45 second walking recovery
• 45 second push
• 45 second ALL OUT
• 45 second walking recovery
• 45 second ALL OUT
• 45 second walking recovery
• 30 second ALL OUT
• Transition to rower
Transition to the rower:
Row Block
• 45 second base row
• 45 second push row
• 45 second ALL OUT row
• 45 second recovery row
• 45 second push row
• 45 second ALL OUT row
• 45 second recovery row
• 45 second ALL OUT row
• 45 second recovery row
• 30 second ALL OUT row
Transition back to the treadmill...
Tread Block 3
• 30 second base
• 30 second push
• 30 second ALL OUT
• 30 second walking recovery
• 30 second push
• 30 second ALL OUT
• 30 second walking recovery
• 30 second ALL OUT
• 30 second walking recovery
• 30 second ALL OUT
• 30 second walking recovery
• 30 second ALL OUT
• Transition to floor
Floor Block 2 - 6 minuteutes
• Back to back superset (Repeat until finisher):
(weighted)
• 6 chest presses (laying on the on floor)
• 6 low bench chest presses, rest
• 6 high plank abductions with toes off the bench
FINISHER: 30 second high plank alternating knee drives (pushing off with our feet using low bench)
MY OTBEAT HEART RATE MONITOR RESULTS:
Chart wasn't as amazing looking as yesterday, but had much more splats than yesterday with 18 and got in another right under 800 calories burned.
HIGHLIGHTS:
Didn't get the 3.21 miles of distance on the tread like yesterday, but that happens far and in between, but I did get what has been around my average lately of 2.8 miles.
I also ran a 12 mile per hour ALL OUT.
So close to getting over that 400 watts of power at 398, but with the rowing speed of 13.1 miles per hour and rowing over 2000 meters I definitely ws not mad at that.
ZONES:
Tomorrow, Saturday morning Tiffa and I will not leave the area like we usually do to workout at Orangetheory Fitness studios further out, because we will be going to our home studio to workout with the 8am crew with Coach Angeline managing us through the template; but we are also going to join our buddy Pete who is celebrating his 1000th Orangetheory session and asked us to be there. It's an honor for Tiffany and me, Team Jiffy (Jimmy + Tiffany) to join him.
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 3256
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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