Switches and Back to Backs - My Actifit Report Card: July 11 2023
Tuesday, July 11, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Well, this morning was the sixth consecutive day where Tiffany and I worked out and when you do these Orangetheory Fitness full body training sessions it's almost certain that we are working out on fumes, but mentally all in to get through the workout.
Tomorrow, is our scheduled rest day and Tiffa actually will be taking the next two days off from working out. I'm just doing the regular one rest day.
My output as far as the OTBeat was way below average for me, but I got through the session nevertheless and yes I'm definitely looking forward to rest day tomorrow.
Today was a switch template, back to back blocks and bosu usage on the floor. There was no rowing today, so that's definitely an odd occurrence but it happens once in a while. The Orangetheory template designers will have us row a ton to make it up along the way.
On the treadmill today, the challenge was to bump up the push to all out speeds with each block. 90 second walking recovery between each tread block.
I did manage to total a longer distance mark of 2.83 miles compared to the two days at 2.5. I only topped my last ALL OUT run at 9 miles per hour speed.
I barely burned over 500 calories, but that is always my best worst case scenario to at the very least on my worse day to burn at least 500 calories.
On the floor, for the (weighted) exercises I used 25, 30 and 35 pound dumbbells.
The Work:
Start at the treadmill
Tread Block 1
• 30 second push to ALL OUT
• 75 second base
• 30 second push to ALL OUT
• 75 second base
• 30 second push to ALL OUT
• 30 second ALL OUT
Tread Block 2
• 20 second push to ALL OUT
• 90 second base
• 20 second push to ALL OUT
• 90 second base
• 20 second push to ALL OUT
• 30 second ALL OUT
Transition to the floor
Floor Block 1 - 10.5 minutes
• 2 rounds back to back:
• 10 bosu single leg knee tucks, each side
• 10 bosu reverse hyper-extensions, rest
• Repeat until time is called:
• 10 squats (weighted)
• 10 TRX reverse grip low rows
• 10 total alternating shoulder presses, (weighted) rest
Transition back to the treadmill
Tread Block 3
• 30 second push to ALL OUT
• 75 second base
• 30 second push to ALL OUT
• 75 second base
• 30 second push to ALL OUT
• 30 second ALL OUT
Tread Block 4
• 20 second push to ALL OUT
• 90 second base
• 20 second push to ALL OUT
• 90 second base
• 20 second push to ALL OUT
• 30 second ALL OUT
Transition back to the floor
Floor Block 2 - 10.5 minutes
• 2 rounds back to back:
• 10 each bosu lateral crunches, each side
• 10 bosu bridges, (weighted), rest
• Repeat until finisher:
• 10 deadlifts (weighted)
• 10 TRX tricep extensions
• 10 total alternating low rows, (weighted), rest
FINISHER: 30 seconds of bosu bridges (weighted)
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
===> No Rowing Today
ZONES:
Jiffy (Jimmy + Tiffany) as we are known 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?
What is a Med Ball?
https://www.verywellfit.com/medicine-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?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3302
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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Have a good rest :)
!PIZZA
@spt-shturm thank you 🙏🏼
Have a great day!
!ALIVE
@spt-shturm! You Are Alive so I just staked 0.1 $ALIVE to your account on behalf of @jimmy.adames. (2/20)
The tip has been paid for by the We Are Alive Tribe through the earnings on @alive.chat, feel free to swing by our daily chat any time you want, plus you can win Hive Power and Alive Power delegations and Ecency Points in our chat every day.
$PIZZA slices delivered:
@spt-shturm(4/5) tipped @jimmy.adames