Started the Week Off Strong - My Actifit Report Card: October 2 2023
Monday, October 2 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Yup! Never Miss A Monday!!
For many years and for the most part, my wife Tiffany has gotten up with me at 4am to get it in an Orangetheory Fitness full body workout to begin the week. We workout 5 to 6 days a week but Monday is the toughest to commit to and I take it very seriously. I need to get that Monday workout in.
We worked out with the 5am crew at our home studio OTF Nona North and Coach Alex was more than ready to manage us through the template which had inclines % on the tread blocks and superb floor/row work.
I burned a solid 692 calories, rowed 1,813 meters with a high of 426 WATTS OF POWER at a high of 12.9 mile per hour rowing speed.
Ran 2.5 miles mostly on inclines % and did run as fast as 10 miles per hour at the last one minuteute push on the 5% incline.
On the floor I went with 25 or 35 pound dumbbells for the (weighted) excercises.
The Work:
Floor Block 1 - 8 minutes
• 8 single arm cleans (weighted), each side
• 6 split squat holds w single arm uppercuts, each side, (weighted)
• 8 single arm march in place, each side (weighted)
Complete all on the left side first then all on the right side
Repeat until time called
Floor Block 2 - 14 minutes
• 6 high to low chops, each side, (weighted)
• 6 side plank leg raises, each side
• 12 reverse crunches
• 12 superheroes
After each round drop 200 meters
• 600 meter/400 meter/200 meter push rows
Repeat until finisher
FINISHER: 1 minute ALL OUT row or 1 minute reverse crunches (I chose the rower)
Tread Block 1 - 8 minutes
• 90 second push
• 1 minute base
• 2 minute push
• 1 minute base
• 2.5 minute push
Tread Block 2 - 14 minute
• 3 minute push at 1%
• 1 minute walking recovery
• 2.5 minute push at 2%
• 1 minute walking recovery
• 2 minute push at 3%
• 1 minute walking recovery
• 90 second push at 4%
• 1 minute walking recovery
• 1 minute push at 5%
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?
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 3366
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 |  |
Always is good to make exercices
Indeed. Many years of doing so 💪🙏
Have a great week @isbelhiv02
Thank you
That's great
Keeping fit is the goal
Keep it up
Oh yes indeed Happy Tuesday @rafzat !PIZZA
$PIZZA slices delivered:
@jimmy.adames(1/15) tipped @rafzat
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