ESP and Distances - My Actifit Report Card: September 28 2023
Thursday, September 28, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
This morning, Tiffany and I, feeling rejuvenated from our scheduled rest day yesterday, made our way to our beloved studio, OTF Nona North, to join the energetic 5am crew for a workout session. As usual, when she's on the roster, Coach Alex was there to guide us through the day's template.
The focus of today's workout was on distance challenges, encompassing the rower, treadmills, and a blend of endurance, strength, and power (ESP) exercises on the floor.
Our workout was structured into several blocks - five on the treadmills, three on the floor, and two on the rower. Among the treadmill blocks, four were dedicated to distance challenges.
The timinuteg of the rowing blocks was synchronized with the treadmill blocks, specifically during the three-minuteute incline % runs the treadmill groups were engaged in.
On the floor, the workout was segmented into active work and recovery blocks, providing a balanced approach to building strength and endurance.
For the (weighted) exercises, I opted for dumbbells of 10, 20, and 40 pounds.
Not my best numbers of the week, but I felt good and overall had a great workout.
I burned 588 calories.
Rowed nearly 2000 meters with a high of 362 watts of power with a high of 12.6 mile per hour rowing speed.
Ran two and half miles, keeping in minuted that there was some incline running in the template today. Did run a high of 10.5 mile per hour on the last ALL OUT.
The Work:
Floor Block 1 - 4.5 minutes work & active recovery
• 6 total alternating forward lunges (weighted)
• 6 total high plank alternating tapping a dumbbell
• 12 superheroes
Row Block 1
• Reset monitor
• 3 minute row for distance
• Check distance
Floor Block 2
• 45 seconds of walkout to power pushups, count reps
• 30 second recovery
• 45 seconds of walkout to power pushups, count reps
• 30 second recovery
• 45 seconds of walkout to power pushups, count reps
Row Block 1
• Reset monitor
• 3 minute row for distance
• Match or beat distance from row block 1
Floor Block 3 - 4.5 minutes work & active recovery
• 6 good mornings (weighted)
• 6 half kneeling around the world, (weighted), each side
• 12 total crunch holds with alternating heel taps
• Repeat until finisher
FINISHER: 30 seconds of power pushups
Tread Block 1
• Reset monitor
• 4.5 minute run for distance
• Check distance
Tread Block 2
• Reset monitor
• 3 minute run for distance at 5%
• Match or beat half of the distance from block 1
Tread Block 3
• 45 second ALL OUT
• 30 second walking recovery
• 45 second ALL OUT
• 30 second walking recovery
• 45 second ALL OUT
Tread Block 4
• Reset monitor
• 3 minute run for distance at 5%
• Match or beat distance from block 2
Tread Block 5
• Reset monitor
• 4.5 minute fun for distance, last 30 seconds is an ALL OUT
• Match or beat your distance from block 1
I matched or exceeded all the challenges and although I didn't blow any of the numbers away, I did enough not to fall short at any point.
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 3363
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 |  |
Keep it up, dear friend
And don't forget to always rest anytime it is needed
Have a great weekend @rafzat
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