A Rep and Recover Powerful Morning Start - My Actifit Report Card: September 26 2023
Tuesday, September 26, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
This morning's workout was the usual one Tiffany and I do before rest day unless Tiffa decides to take an extra day off, but she was right there with me along with the 5am crew and Coach Alex managing us through today's template; which Coach was very excited about. It was definitely a good one.
Endurance with Power floor blocks with a primer circuit to start it off.
The main floor block was timed where we had one minute ALL OUTS on the rower and then three minutes to return to the floor to complete the exercises.
FIVE One minute ALL OUTS on the treadmill block today! Goal on the treads was to max out our ALL OUTS, with some recovery and return to a base pace as quickly as possible before having to do the next ALL OUT.
Three minutes to recover between efforts which I didn’t fully take as I prefer to get back to base sooner than later.
I burned a solid 674 calories.
I rowed over 2000 meters with a high of 405 WATTS OF POWER with a high of 12.9 mile per hour rowing speed.
My total distance on the treadmill was 2.7 miles with a high of 11 miles per hour on the last ALL OUT.
I went with 25 pound dumbbells for today's (weighted) excercises. Today's template dictated keeping it mid.
The Work:
Floor Block 1 - 4 minute circuit (Primer)
• 8 TRX cross back lunges, each side
• 8 TRX squat to Y-raises
Floor Block 2/with Rowing
• 1 minute ALL OUT row
• 3 minutes to complete:
• 10 total lateral hop overs
• 8 bicep curl to front squats (weighted)
• 6 total alternating single arm snatches (weighted)
• Recover on the rower when completed
• 1 minute ALL OUT row
• 3 minutes to complete:
• 10 total lateral hop overs
• 8 bicep curl to front squats (weighted)
• 6 total alternating single arm snatches (weighted)
• Recover on the rower when completed
• 1 minute ALL OUT row
• 3 minutes to complete:
• 10 total speed skaters
• 8 upper cuts (weighted)
• 6 single arm clean to presses, (weighted), each side
• Recover on the rower when completed
• 1 minute ALL OUT row
• 3 minutes to complete:
• 10 total speed skaters
• 8 upper cuts
• 6 single arm clean to presses, (weighted), each side
• Recover on the the rower when completed
FINISHER: 1 minute ALL OUT row
Tread Block 1 (Primer)
• 1 minute base to push
• 2 minute push
• 1 minute ALL OUT
Tread Block 2
AQAP = As Quickly As Possible
• 1 minute ALL OUT
• 3 minute recovery, get back to base AQAP
• 1 minute ALL OUT
• 3 minute recovery, get back to base AQAP
• 1 minute ALL OUT
• 3 minute recovery, get back to base AQAP
• 1 minute ALL OUT
• 3 minute recovery, get back to base AQAP
• 1 minute ALL OUT
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
What is EPOC?
===> Excess Post-Excercise Oxygen Consumption
Each one of an Orangetheory Fitness workout is designed for us to spend 12 minutes in our own personal Orange Zone. This when the magic happens. That high intensity work helps to increase our metabolism for up to 24 hours.
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 3362
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 |  |
Today is Wednesday
Happy resting day!
Happy Wednesday @rafzat Thank You 🙏🏼
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