An Endurance Boom - My Actifit Report Card: October 3 2023

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(Edited)

Tuesday, October 3, 2023 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Another challenging and engaging Orangetheory Fitness session, incorporating both strength training on the floor and cardiovascular exercise on the rower and tread blocks.

It helps that tomorrow is my wife's and my regularly scheduled rest day from working out, so I like to leave it all on under the orange lights knowing I get to rest the next day.

Today was endurance based with some power and the highlight for me today without question was running the last THREE ALL OUTS at 12 miles per hour.



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I burned 653 calories, rowed 900 meters with a high of 414 WATTS OF POWER with a high of 12.8 mile per hour rowing speed.

Along with the three 12 mile per hour ALL OUTS on the treads, I totaled 2.75 miles.

On the floor, I kept it simple with 15 or 30 pound dumbbells for the weighted exercises.



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The Work:

Floor/Row Block 1: 19 minutes

  • 16 TRX bicep curls

  • 16 TRX tricep extension

  • 16 total alternating single leg deadlifts (weighted)

  • 16 total alternating lunges (weighted)

  • 16 reverse flys (weighted)

  • 45-second ALL OUT row

Repeat block with:

  • then subsequent rounds go down by 4 reps and with a 45 second row after each round
  • Repeat at 8 reps without rowing if finished early

Floor Block 2: 4 minutes

(Timed with the runners on the treads)

  • 45-second sprinter sit-ups
  • 30-second left side plank
  • 45-second sprinter sit-ups
  • 30-second right side plank
  • 45-second sprinter sit-ups

Tread Block 1: 19 minutes

  • 3-minute push
  • 90-second base
  • 2.5-minute push
  • 90-second base
  • 2-minute push
  • 90-second base
  • 90-second push
  • 90-second base
  • 1-minute push
  • 90-second base
  • 30-second push
  • 1-minute ALL OUT

Tread Block 2: 4 minutes

  • 45-second ALL OUT
  • 30-second walking recovery
  • 45-second ALL OUT
  • 30-second walking recovery
  • 45-second ALL OUT



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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.



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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/



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I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3367
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io


03/10/2023
12164
Aerobics,Gym,Weight Lifting,Treadmill,Running
Height
5.7 ft
Weight
165 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in














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Go man!!!
Keep it up!
Let's keep going

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Getting close to ten years 💪🏽🍊 @rafzat Happy Wednesday 🙏🏼 !ALIVE

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@rafzat! You Are Alive so I just staked 0.1 $ALIVE to your account on behalf of @ jimmy.adames. (1/20)

The tip has been paid for by the We Are Alive Tribe through the earnings on @alive.chat, feel free to swing by our daily chat any time you want, plus you can win Hive Power (2x 50 HP) and Alive Power (2x 500 AP) delegations (4 weeks), and Ecency Points (4x 50 EP), in our chat every day.

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Congrats on providing Proof of Activity via your Actifit report!

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