A Superset and a Timed Run Row - My Actifit Report Card: September 12 2023

avatar
(Edited)

Tuesday, September 12, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

Entering a workout under the orange lights on a Tuesday is usually the day I'm chasing an extra breath because I had already worked out everyday since last Thursday, but with Tiffany and my usually scheduled rest day on Wednesdays there is always that possibility I can have a burst of extra energy to have a great output on said Tuesday.

Today? I didn't have that extra burst of energy lol.

With that said, I did get through the entire template not so much gassed out but methodical and maintained a pace where I would get through the session without setting myself back for future workouts.

Tiffa and I worked out at our home studio, OTF Nona North with the 5am crew and Coach Alex managing us through a very stout template.



ACTIFIT DIVIDER.png

Entering a workout under the orange lights on a Tuesday is usually the day I'm chasing an extra breath because I had already worked out everyday since last Thursday, but with Tiffany and my usually scheduled rest day on Wednesdays there is always that possibility I can have a burst of extra energy to have a great output on said Tuesday.

Today? I didn't have that extra burst of energy lol.

With that said, I did get through the entire template not so much gassed out but methodical and maintained a pace where I would get through the session without setting myself back for future workouts.

Tiffa and I worked out at our home studio, OTF Nona North with the 5am crew and Coach Alex managing us through a very stout template.



ACTIFIT DIVIDER.png

Today, was a run row so that automatically signals less time on the cardio side. I prefer to run as much as possible, but today was the perfect day for a run row. I got in a 1.25 miles. A shitty distance but came at the right time, so that I can crank out some real distance after tomorrow's rest day.

Calorie burn was very little, but it makes sense when I kept my running speed between 6 and 7 mile per hour for the running part of the run row. I didn't come close to double figure speeds as what I usually do but again, blessing in disguise this morning.

Row work was robust with a total of 2,292 meters hitting a high of 354 WATTS OF POWER and a high of 11.9mph rowing speed.

On the floor I kept my dumbbell selection at 25 or 35 pounds for the (weighted) exercises.



ACTIFIT DIVIDER.png

The Work:

Floor Block - 23.75 minutes

AMRepsAP = As Many Reps As Possible

• ⁠3 rounds back to back superset:
⁠• ⁠10 reverse grip low rows (weighted)
⁠• ⁠alternating bicep curls, (weighted), AMRepsAP, rest
⁠• ⁠10 overhead tricep extensions (weighted)
• ⁠3 rounds back to back superset:
⁠• ⁠10 total alternating lateral lunges (weighted)
⁠• ⁠pulsing half squats, (weighted), AMRepsAP, rest
⁠• ⁠10 bridges (weighted)
• ⁠When done, circuit until finisher:
⁠• ⁠10 total alternating full v-ups (weighted)
⁠• ⁠10 total seated torso rotations (weighted)

FINISHER: 30 seconds of reverse grip low rows OR alternating lateral lunges (I went with the lunges) (weighted)

Run/Row Block

• ⁠3 minute push
• ⁠1 minute transition to rower
• ⁠1 minute ALL OUT row
• ⁠30 second recovery
• ⁠1 minute ALL OUT row
• ⁠30 second recovery
• ⁠1 minute ALL OUT row
• ⁠1 minute transition to treadmill
• ⁠3 minute push
• ⁠1 minute transition to rower
• ⁠45 second ALL OUT row
• ⁠30 second recovery
• ⁠45 second ALL OUT row
• ⁠30 second recovery
• ⁠45 second ALL OUT row
• ⁠1 minute transition to treadmill
• ⁠3 minute push
• ⁠1 minute transition to rower
• ⁠30 second ALL OUT row
• ⁠30 second recovery
• ⁠30 second ALL OUT row
• ⁠30 second recovery
• ⁠30 second ALL OUT row



ACTIFIT DIVIDER.png

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:



ACTIFIT DIVIDER.png

Jiffy (Jimmy + Tiffany) as we are known in the Orangetheory community.

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?

https://www.bosu.com/

What is a Med Ball?

https://www.verywellfit.com/med-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?

https://www.trxtraining.com/



ACTIFIT DIVIDER.png

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3353
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io


12/09/2023
8954
Aerobics,Gym,Weight Lifting,Treadmill,Running
Height
5.7 ft
Weight
165 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in

















































0
0
0.000
3 comments
avatar

Today is Wednesday and I'm glad that you can rest all you want
Have a wonderful rest

0
0
0.000
avatar

Happy Wednesday @rafzat - yes 🙌 rest from working out out but gotta go to the job. At least I work at a desk so that helps to rest. Have a great day 🙏🏼

0
0
0.000
avatar

Congrats on providing Proof of Activity via your Actifit report!

You have been rewarded 70.485 AFIT tokens for your effort in reaching 8954 activity, as well as your user rank and report quality!
You also received a 1.00% upvote via @actifit account.


AFIT rewards and upvotes are based on your:

  • User rank: which depends on your delegated SP, accumulated AFIT tokens, rewarded post count, recent rewarded activity and owned AFITX.
  • Post score: which depends on your activity count, post content, post upvotes, quality comments, moderator review and user rank.

To improve your user rank, delegate more, pile up more AFIT and AFITX tokens, and post more.
To improve your post score, get to the max activity count, work on improving your post content, improve your user rank, engage with the community to get more upvotes and quality comments.

Actifit shared its growth plans for 2023 with focus on hive services and integrations. Please vote now for our DHF proposal in support:
Vote on peakd
Vote on ecency
Vote on Hive wallet
Vote via hivesigner

rulersig2.jpg
Chat with us on discord | Visit our website
Follow us on Twitter | Join us on Telegram
Download on playstore | Download on app store

Knowledge base:
FAQs | Whitepaper
How to signup | Maximize your rewards
Complete Actifit Tutorial
rulersig2.jpg
Actifit supports cross-chain decentralization. Support our efforts below by voting for:

0
0
0.000