Jiffy and OTF Coach #242 and Port Orange - My Actifit Report Card: August 20 2023
Sunday, August 20, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Amazing weekend where Tiffany, my stepsons took a road trip to Daytona Beach. We stood two nights and the goal was to go two Orangetheory Fitness studios we haven't had the opportunity to workout at since they opened and also added two more OTF Coaches to our growing list.
As it stands, Tiffany and I have worked out for 242nd Orangetheory Fitness Coaches among 45 Orangetheory fitness studios.
Today's Sunday Funday full body workout was a Orangetheory Port Orange and Coach Haley managing the 8:45am crew through the template.
Awesome template and with "The Everest" signature workout scheduled for tomorrow of course today's workout included inclines %.
Burned 732 calories this morning, so my calorie burns this weekend was above 700.
Although I didn't get my 12 splats overall my sweat equity was on point.
I accumulated another 2.3 miles on the treads and did run all my All OUts at 10 miles per hour and the last one on a 4% incline.
Got in 744 meters on the rower with a max row of 390 WATTS OF POWER at a high of 13.3 miles per hour rowing speed.
On the floor I used 15, 25 and 35 pound dumbbells for the (weighted) excercises.
The Work:
Floor Block 1 - 11:30 minute rep & recover
• 90 seconds of alternating full step up to hammer curls (weighted)
• 30 seconds of bench plank pops
• 1 minute to do 8 straight leg raises (slow) on the bench, rest for the reminder of time
• 75 seconds of alternating lunge to upright rows (weighted)
• 30 seconds of bench plank pops
• 1 minute to do 8 straight leg raises (slow) on the bench, rest for the reminder of time
• 1 minute of bench tricep extensions (weighted)
• 30 seconds of bench plank pops
• 1 minute to do 8 straight leg raises (slow) on the bench, rest for the reminder of time
• 45 seconds of pullovers (weighted)
• 30 seconds of bench plank pops
• 1 minute to do 8 straight leg raises (slow) on the bench, rest for the reminder of time
• 30 seconds of bench seated torso rotations (weighted)
• 30 seconds of either bench plank pops OR straight leg raises (I chose the plank pops)
Floor Block 2 - 10.25 minute circuit
• 3 rounds:
Increase row by 100 each round - 100 / 200 / 300 meter push row
• 10 total alternating full step up to hammer curls (weighted)
• 10 total alternating lunge to upright rows (weighted)
• 10 bench tricep extensions (weighted)
• 10 pullovers (weighted)
• 10 total bench seated torso rotations
If completed then just do the exercises as a single block with the rowing until the finisher
FINISHER: 30 seconds of either bench plank pops OR straight leg raises (I chose the plank pops)
Transition to the treadmill
Tread Block 1
• 90 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 75 second push at 2%
• 30 second ALL OUT
• 1 minute walking recovery
• 1 minute push at 3%
• 30 second ALL OUT
• 1 minute walking recovery
• 45 second push at 4%
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second push at 5%
• 30 second ALL OUT
Tread Block 2
• 45 second push at 4%
• 30 second ALL OUT
• 75 second walking recovery
• 1 minute push at 3%
• 30 second ALL OUT @ 2%
• 75 second walking recovery
• 75 second push at 2%
• 30 second ALL OUT at 3%
• 75 second walking recovery
• 90 second push
• 30 second ALL OUT at 4%
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
Jiffy (Jimmy + Tiffany) as we are known in the Orangetheory community.
"Details of Marathon Month: OTF Marathon Month is a program designed to challenge members to run the distance of a marathon or greater throughout the month. Each participant decides which challenge to pursue - Half Marathon, Full Marathon, and Ultra Marathon – with a goal of completing the challenge within one month."
Challenge levels to complete in total miles for the month of August:
• Half Marathon – 13.1 miles
• Marathon – 26.2 miles
• Ultra Marathon– 31.1+ miles
I added the 2.3 miles and I’m well past the Ultra:
What Is Orange Everest At Orangetheory? – [Complete Guide]
https://bikerepic.com/what-is-orange-everest-at-orangetheory/
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 3336
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight175 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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That's a good one
I can see the joy on your face about your workout
Keep it up!
Thanks @rafzat - it was a very good one. !ALIVE
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