FriYAY Smashin’ - My Actifit Report Card: September 22 2023

FriYAY, September 22, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

A FriYAY workout with my wife Tiffany, the 5am crew and Coach Mariah managing us through today's template was a perfect way to start the morning!

Today's session adopted a Rep and Recover framework across both the floor and treadmills. The treads were set on inclines, whereas the floor routines primarily utilized a bosu ball.

Adequate recovery time was allotted between segments, allowing for self-pacing, though a return to base pace was suggested for the subsequent second and third treadmill blocks. The initial treadmill block acted as a preparation for the inclines, with brief intervals extending up to 1 minute on gradually steeper inclines.

The ensuing two treadmill blocks honed in on incline all outs, followed by self-regulated recovery. For instance, in block 2, we tackled a 0.1 mile all out at a 1% incline, recovered, then escalated to 3% and 6%. Block 3 inverted the sequence, initiating at 6% and descending.

On the floor, two blocks plus a rower block were structured. The first timed floor block echoed the tread endeavors and encompassed cleans, bicycle crunches, and knee tucks, initiating with 10 reps in 30 seconds and amplifying to 14 reps within 1 minute.

The rower block was sandwiched between treadmill blocks, featuring an all out row, restercise, and rowing for distance up until the next treadmill segment.

The concluding floor block was self-paced, integrating pullovers, tricep extensions, and split squats with dumbbells, all on the bosu for an added challenge to stability.

In summary, the workout offered an opportunity to push through on inclines and recover, while simultaneously testing our stability and core strength on the floor. The setup enabled us to exert effort and maintain a self-regulated pace amidst the rigorous segments.

My output paled in comparison to yesterday's numbers but I didn't put in less effort. I was all into the workout and that's never a problem for me regardless of how I'm feeling. It's all about managing my efforts by working smarter not harder. Yesterday, I went harder and today, well; I went smarter.

I burned 578 calories, totaled 2.44 miles with a lot of it on inclines % and ran a 12 mile per hour ALL OUT to finish the treadmill block.

Rowed 1,245 meters while hitting as high as 415 WATTS OF POWER at a high of 12.7 miles per hour of rowing speed.

On the floor, I went with 25 or 35 pound dumbbells for the (weighted) exercises.

The Work:

Tread Block 1

• ⁠30 second base at 6%
• ⁠30 second base at 3%
• ⁠30 second base at 1%
• ⁠45 second base at 6%
• ⁠45 second base at 3%
• ⁠45 second base at 1%
• ⁠1 minute base at 6%
• ⁠1 minute base at 3%
• ⁠1 minute ALL OUT

Tread Block 2

• ⁠90 seconds to complete 0.1 mile, recover at own pace until next round
• ⁠2.25 minutes to complete 0.1 mile at 3%, recover at own pace until next round
• ⁠3 minutes to complete 0.1 mile at 6%, recover at own pace until next round

Tread Block 3

• ⁠3 minutes to complete 0.1 mile at 6%, recover @ own pace until next round
• ⁠2.25 minutes to complete 0.1 mile at 3%, recover at own pace until next round
• ⁠90 seconds to complete 0.1 mile, recover at own pace until finisher

Tread Finisher: 30 second ALL OUT

Floor Block 1

AQAP = As Quick As Possible

• ⁠30 seconds to do 10 cleans (weighted) AQAP, recover until next round
• ⁠30 seconds to do 10 total bosu bicycle crunches AQAP, recover until next round
• ⁠30 seconds to do 10 bosu knee tucks AQAP, recover until next round
• ⁠45 seconds to do 12 cleans (weighted) AQAP, recover until next round
• ⁠45 seconds to do 12 total bosu bicycle crunches AQAP, recover until next round
• ⁠45 seconds to do 12 bosu knee tucks AQAP, recover until next round
• ⁠1 minute to do 14 cleans (weighted) AQAP, recover until next round
• ⁠1 minute to do 14 total bosu bicycle crunches AQAP, recover until next round
• ⁠1 minute to do 14 bosu knee tucks AQAP, recover until next round

Row Block

• ⁠90 seconds to do a 150 meter ALL OUT row, the 10 in and out quick feets, recovery row until next round
• ⁠2.25 minutes to do 200 meter ALL OUT row, 10 in and out quick feet, recovery row until next round
• ⁠3 minutes to do 250 meter ALL OUT row, 10 in and out quick feet, recovery row until next round
===> I'm not a fan of those in and out quick feets so I did jump squats. I usually do not go against the template, but Coach Mariah didn't seem to mind since I actually was doing something more intense.

• ⁠Last 30 seconds was an ALL OUT row

Floor Block 2 - 6.75 minutes circuit

• ⁠10 bosu bridge hold with pullovers (weighted)
• ⁠10 bosu kneeling tricep extensions (weighted)
• ⁠5 bosu goblet split squats, each side (weighted)

⁠Repeat until finisher

Floor Finisher: 30 seconds of bosu knee tucks

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?

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/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3359
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 ft		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in