Surged Into the Week - My Actifit Report Card: June 19 2023
Monday, June 19, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Another week starting workout under the orange lights is the only way to go for my wife Tiffany and me. Of course, it's a bit of a grind after the weekend; but we also workout during the weekend lol.
By Monday, we have usually worked out five days in a row already. Rest day is Wednesday, so tomorrow would be 7 consecutive days. It's all good, as we have been doing it for years. Tiffa will take an extra day off here or there and I've been easier to convince to take a break since COVID and the car accident.
2023 continues to be an awesome year physically. I'm back to dealing with injuries here and there, but nothing impactful that would take me out for a while or that is dreadfully taxing to go through.
Today, I didn't feel at my very best but I burned another 660 calories, ran a max speed of 10.2 miles per hour, and rowed over 4500+ meters with a 22.4 miles per hour rowing speed and 374 watts of power.
Not bad for not being at 100%. The elbow is barking pretty bad these days but I got myself some elbow support over the weekend and used it this morning and it did help. I also tweaked an ankle during the fast pased template but nothing I feel will hinder me in any way.
This morning included surges and returns on the tread blocks.
Surges consists of bumping up one's pace (around 0.2 - 0.5 mile per hour increases during paces and then returning to the first pace). All transitions are 75 seconds. Five row blocks today, Three tread blocks and Two floor blocks.
On the floor I stuck to 25 pound dumbbells for the (weighted) excercises, but today was mostly cardio work, so heavy work on the rower and treadmill.
I was able to beat or match the distances on the row blocks each time.
The Work:
Tread Block 1
• 1 minute push
• 15 second surge
• 1 minute push
• 15 second surge
• 45 second ALL OUT
Transition to the rower:
Row Block 1
• 1 minute push row
• 15 second surge row
• 1 minute push row
• 15 second surge row
• 45 second ALL OUT row
• Check distance
Transition to the floor:
Floor Block 1 - 3.25 minute circuit
Goal - finish three rounds:
• 8 neutral grip thrusters (weighted)
• 8 TRX pull ups
Transition to the rower:
Row Block 2 - 3.25 minutes
• 200 meter ALL OUT row (challenge: to complete it between 0:30 seconds - 1 minute)
get off the rower and perform
• 8 medicine ball jack presses
• Repeat until time is called, check distance
Transition to treadmill:
Tread Block 2
• 1 minute push
• 15 second surge
• 1 minute push
• 15 second surge
• 45 second ALL OUT
Transition to the rower:
Row Block 3
• 1 minute push row
• 15 second surge row
• 1 minute push row
• 15 second surge row
• 45 second ALL OUT row
• Check distance, match or beat distance from row block 1
Transition to the floor:
Floor Block 2 - 3.25 minute circuit
Goal - finish three rounds
• 8 total alternating single arm snatches (weighted)
• 8 total lateral hop squats with floor taps
Transition to the rower:
Row Block 4 - 3.25 minutes
• 150 meter ALL OUT row (challenge: to complete it between 0.22 - 0:45 seconds)
get off the rower and perform
• 8 medicine ball jack presses
• Check distance, match or beat your distance from row block 2
Transition to the treadmill:
Tread Block 3
• 1 minute push
• 15 second surge
• 1 minute push
• 15 second surge
• 45 second ALL OUT
Transition to the rower:
Row Block 5
• 1 minute push row
• 15 second surge row
• 1 minute push row
• 15 second surge row
FINISHER: 45 second ALL OUT row
• Check distance, match or beat your distance from row block 1 / 3
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
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?
What is a Med Ball?
https://www.verywellfit.com/medicine-ball-training-1229699
What are Resistance Bands?
https://www.wodfitters.com/pages/the-definitive-guide-to-resistance-bands-and-workout-bands
What is a TRX?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3284
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 |  |
This is my first time seeing this application. I would love to download it to have a feeling of how it works
The @actifit dApp was one of the first that I gravitated to to when I joined the HIVE blockchain @rafzat - especially that I'm into HIIT and the fitness studios that I workout at is based on scientific tracking. We use heart rate monitors when we workout. Being that the ActiFit dApp is a #movetoearn model then you can earn crypto as well. More importantly, it could be any activity. We all move or hopefully we do lol.
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