Three G on a FriYAY - My Actifit Report Card: September 29 2023

Friday, September 29, 2023 - 3G - 60 minutes

E = Endurance
S = Strength
P = Power

This morning, like most mornings, Tiffany and I embraced our routine workout at our beloved OTF Nona North home studio. Today, we were under the guidance of Coach Mariah, a pleasant change from our usual 5am sessions with the WONDERFUL Coach Alex. Though our encounters with Mariah are now limited to once a week, each session with her is as engaging and special as ever.

Today's workout was a 3G endurance challenge, demanding a shorter yet more intense engagement in each segment. The day's regimen was particularly grueling, testing our endurance to the core.

The rowing segment was a blend of endurance testing and distance rowing, interspersed with exercises like high knees and lateral hops for active recovery. The first half comprised three rounds, initiating with a 200-meter push row followed by 30 high knees. With each round, the rowing distance increased by 200 meters, while the high knee reps remained constant. The latter half kicked off with a 600-meter push row, transitioning to 30 lateral hops for active recovery, with the rowing distance reducing by 200 meters each subsequent round.

Transitioning to the floor, the focus remained on rep count endurance. The sequence entailed five rounds of six exercises: y-raises, lateral lunges to upright rows, half kneeling to stands, broad jumps, pullovers, and bird dogs. Starting at 8 reps, we gradually decreased the count, only to work our way back up.

The treadmill block was an endurance test, emphasizing on sustaining our push pace while the OTF template tested our base recovery. The push efforts were consistently set at 30 seconds, with the base starting at two minutes and reducing by 30 seconds each round, until the 30-second base round, post which it began to ascend again. This pyramid scheme was a recurring theme in today's template, with the increasing and decreasing rep counts echoing across all segments within the OTF fitness studio.

Today's workout, like every other, was a testament to our dedication to Orangetheory Fitness, a commitment that Tiffany and I cherish and look forward to, day in and day out.

I burned 649 calories, rowed 3,290 meters with a high of 353 watts of power with a high of 12.9 mile per hour rowing speed, and running a total of 1.75 miles in distance and today was straight running - no walking recoveries. I did run my last ALL OUT at 10.5 miles per hour.

For the (weighted) exercises kept it simple at 25 pound dumbbells.

The Work:

Row Block - 14.5 minutes

• ⁠200 meter push row and 30 total high knees
• ⁠400 meter push row and 30 total high knees
• ⁠600 meter push row and 30 total high knees
• ⁠600 meter push row and 30 total lateral hops
• ⁠400 meter push row and 30 total lateral hops
• ⁠200 meter push row and 30 total lateral hops
• ⁠Row until time for finisher

FINISHER: 30 second ALL OUT row

Floor Block - 14.5 minutes circuit

• ⁠5 rounds starting at 8 reps and decreasing by 2 each round):
⁠• ⁠8 / 6 / 4 / 6 / 8 TRX y-raises
⁠• ⁠8 / 6 / 4 / 6 / 8 total alternating lateral lunge to upright rows (weighted)
⁠• ⁠8 / 6 / 4 / 6 / 8 single arm half kneeling to stand, (weighted), each side
⁠• ⁠8 / 6 / 4 / 6 / 8 broad jumps to shuffle back
⁠• ⁠8 / 6 / 4 / 6 / 8 bridge hold with pullovers (weighted)
⁠• ⁠8 / 6 / 4 / 6 / bird dog to crunches

• ⁠If finished then plank hold until finisher:

FINISHER: 30 seconds of broad jumps to shuffle

Tread block

• ⁠30 second push
• ⁠2 minute base
• ⁠30 second push
• ⁠90 second base
• ⁠30 second push
• ⁠1 minute base
• ⁠30 second push
• ⁠30 second base
• ⁠30 second push
• ⁠30 second base
• ⁠30 second push
• ⁠1 minute base
• ⁠30 second push
• ⁠90 second base
• ⁠30 second push
• ⁠2 minute base
• ⁠30 second 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 and 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 3364
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