Endured the Switches - My Actifit Report Card: September 21 2023
Thursday, September 21, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Tiffany and I started our morning as we usually do, by getting up and going to a 5am Orangetheory Fitness full body workout, but Thursday is usually a day after the one rest day we take on Wednesdays. Tiffa sometimes takes two days off like she did this week. Today, we went in fresh after resting yesterday.
Today's template was an interval-style workout that switched between the treadmill, weight floor, and rowing machine. There were short breaks of 90 secondonds between each station.
The treadmill portions started with longer pushes of 2.5 minute, followed by a base recovery jog, and then shorter 1-minuteute pushes ending with an all-out sprint. In each new block, the initial push got 30 secondonds shorter while the final sprint stayed 30 secondonds.
In between the running, there were two floor exercises using weights and two rowing segments. The transition from rowing back to running in the third block was extra tough because of all the prior hard work.
Overall, this workout challenged endurance on the treadmill and rower, plus strength on the floor. The switches between stations kept it interesting but minuteimized rest time. The decreasing treadmill pushes added progressive intensity.
I went somewhat beast mode. Still feel like I've been a tick off the last couple of weeks but very happy with my output today.
Kudos to Coach Alex for managing the 5am crew through the template this morning.
I burned 718 calories!
My combined running distance was a tad over Three Miles! For a switch template that is usually not possible for me. I was crushing it today. I ended the last ALL OUT run at an 11 miles per hour.
There wasn't an exhorbitant amount of rowing, but got in 859 meters with a high of 377 watts of power at a high of 12.4 mile per hour rowing speed.
For the (weighted) excercises, I used 20, 25, 30 and 35 pound dumbbells. Today, I used a 35 pounder during my last round of woodchoppers. The heaviest I've done that with. I was definitely zoning hard today 💪
The Work:
Tread Block 1
• 2.5 minute push
• 1 minute base
• 1 minute push
• 30 second ALL OUT
Transition to floor
Floor Block 1 - 5 minute work & rest
• 6 front squats (explosive), (weighted) rest
• 12 total high plank kick throughs, rest
Transition to treadmill
Tread Block 2
• Challenge: increase push pace
• 2 minute push
• 1 minute base
• 90 second push
• 30 second ALL OUT
Transition to floor
Floor Block 2/Row Block 1 - 5 minutes
• Back to back:
• 8 neutral grip push presses (weighted)
• 8 bicep curl, (weighted), rest
• 15 stroke ALL OUT row (Target: 120 -180 meters+)
Transition to treadmill
Tread Block 3
• Challenge: increase push pace
• 90 second push
• 1 minute base
• 2 minute push
• 30 second ALL OUT
Transition to floor
Floor Block 3 - 5 minute work & rest
• 6 standing woodchoppers, each side, (weighted), rest
• 12 total high plank pull throughs, (weighted), rest
Transition to treadmill
Tread Block 4
• Goal: increase your push pace
• 1 minute push
• 1 minute base
• 2.5 minute push
• 30 second ALL OUT
• Transition to floor
Floor Block 4/ Row Block 2 - 5 minute
• Back to back:
• 8 x low row (explosive)
• 8 total x alt uppercut, rest
• 15 stroke ALL OUT row (Target: 120 - 180 meters+)
• Repeat until finisher.
FINISHER: 30 second ALL OUT row
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
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?
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?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3358
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight162 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
Hahaha
How does the beast mode feel like?
Good right?
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