FriYAY.Slayed - My Actifit Report Card: July 14 2023
Friday, July 14, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
A Friday full body workout under the orange lights is legit boss mode.
This morning I worked out without Tiffany as she was on her last day of recovery, but will be ready to get back into action tomorrow as we will have a few consecondutive workout sessions cominuteg up.
I drove over to our home studio OTF Nona North and I worked out with the 5am crew and Head Coach Mariah managed us through today's template like the champ she is.
On the floor, I went with 12, 40, 50 and 60 pound dumbbells for the (weighted) excercises.
Despite doing yesterday's workout that included the 12 minuteute Run for Distance Benchmark Challenge, I had enough energy this morning to row almost 1400 meters in about 5 minutes, hit a max of 501 watts of power with a 13.5 mile per hour rowing speed.
I total 2.7 miles of running distance on the tread and hit a max speed of 10.5 miles per hour with the last ALL OUT to end the session.
Burned 620 calories, so overall the sweat equity was on point.
The Work:
Slow amd unique accentuated movements on the floor.
Floor Block 1- 10.5 minutes
• 2 rounds of work and rest:
• 6 single arm split squats (slow), each side, (weighted), rest
• 6 overhead tricep extensions (slow), laying on a bench, (weighted), rest
• 6 reverse flys (slow), (weighted), rest
Then some rower work:
• 2 rounds of rack and rest:
• 200 meter ALL OUT row (within thirty seconds - one minute/I came in at 38 seconds but didn't match on the second round, was off a couple of seconds)
• If finished then repeat exercises at a normal tempo
Floor Block 2 - 10.5 minutes
• 2 rounds of work and rest:
• 6 sumo deadlifts (slow), (weighted), rest
• 6 pullovers (slow), (weighted), rest
• 6 bent arm lateral raises (slow), (weighted), rest
Back for some more rower work:
• 2 rounds of rack & rest:
• 45 second ALL OUT row (get within a minute of 150 meters and 250 meters plus)
• If finished then repeat exercises at a regular tempo until finisher
FINISHER: 45 seconds of sumo deadlift (weighted)
Endurance challenge on the treadmills
Tread Block 1
• 30 second base to push
• 30 second push
• 30 second push to ALL OUT
• 90 second base
• 45 second base to push
• 45 second push
• 45 second push to ALL OUT
• 90 second base
• 1 minute base to push
• 1 minute push
• 1 minute push to ALL OUT
• 45 second ALL OUT
Check distance
Tread Block 2
• Goal: increase our paces as the duration decreases
• 1 minute base to push
• 1 minute push
• 1 minute push to ALL OUT
• 90 second base
• 45 second base to push
• 45 second push
• 45 second push to ALL OUT
• 90 second base
• 30 second base to push
• 30 second push
• 30 second push to ALL OUT
• 45 second ALL OUT
Match or beat our distance from block 1 (done)
MY OTBEAT HEART RATE MONITOR RESULTS FOR 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 3304
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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