Endurance Forthright - My Actifit Report Card: July 20 2023
Thursday, July 20, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Back into the full body workout grind after our regurlary scheduled rest day, my wife Tiffany and I started this morning by driving over to our home studio OTF Nona North.
We worked out with the 5am crew and Coach Alex managed us through the workout and in a very short time has become one of Tiffa's and my favorite coaches.
Can't say this was one of my better workout outputs post rest day, but I did have a highlight double dose that I walked away from feeling good and ready to crush the upcominuteg sessions under the orange lights.
Today's template was centered around building endurance on the treadmill and developing strength and staminutea through floor exercises.
The aim for treadmill sessions was to maintain a consistent pace throughout each segment. Allow for one-minuteute walking breaks in between blocks 1 and 2, and again between blocks 3 and 4.
I ran TWO 12 mile per hour ALL OUTS today and got in 2.7 miles altogether and rowed 1,713 meters while hitting as high as 385 watts of power but only at a 12.7 mile per hour rowing speed.
On the floor, it was one long BLOCK including the row work.
My elbow was barking big time today as well as my shoulder, so I kept the dumbbells lightweight at 20 and 30 pounders.
I burned over 600 calories.
The Work:
Floor Block - 23.5 minutes
• 3 rounds circuit(go up 2 reps each round):
• 4 / 6 / 8 full step ups, each side (weighted)
• 4 / 6 / 8 single arm snatches, each side (weighted)
• 4 / 6 / 8 chest flys (weighted)
• 4 / 6 / 8 single arm hip hinge swings, each side (weighted)
(go down 200 meters each round)
• 600 / 400 / 200m push row
• If finished then repeat all exercises at 6 reps until finisher
FINISHER: 30 seconds of alternating single arm snatches (weighted)
Tread Block 1
• 90 second base
• 75 second base to push
• 1 minute push
• 45 second push to ALL OUT
• 30 second ALL OUT
Tread Block 2
• 90 second push to ALL OUT
• 75 second push
• 1 minute base to push
• 45 second base
• 30 second ALL OUT
Tread Block 3
• 90 second base
• 75 second base to push
• 1 minute push
• 45 second push to ALL OUT
• 30 second ALL OUT
Tread Block 4
• 90 second push to ALL OUT
• 75 second push
• 1 minute base to push
• 45 second base
• 30 second ALL OUT
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 3309
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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