Jiffy and OTF Coach #250 and a Mount Dora Stroll - My Actifit Report Card: October 14 2023

Saturday, October 14, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

Incredible Splaturday morning and early afternoon for Tiffany and me as we drove out to Mount Dora and worked out Orangetheory Fitness Mount Dora for our 250th Orangetheory Coach as a couple and the bonus was visiting one of our favorite Florida cities.

Coach Charlie did a wonderful job and was appreciative of being our OTF Coach #250 💪🏽🍊

While we were there we ate an awesome Vegan lunch and walked around the downtown area as we usually do when we visit. It's about an hour away from where we live in Kissimmee.

Some photos:

Today's workout was a Strength/Endurance template.

First floor block was unilateral work with cleans, uppercuts and march in places.

Second floor block featured endurance rowing at the end of each round of work.

I used 25 and or 35 pound dumbbells for the (weighted) exercises.

The treadmill blocks were a pyramid set-up.

Goal was to hold the push from block 1 during block 2 which was mostly on inclines % for the run blocks.

The first run block sets up the pace that we used for our pushes and the second block reversed the order and added inclines %.

Longest push today was 3 minutes.

I burned 790 calories and 18 splat points.

I was a tad under 2000 rowing meters with a high of 488 WATTS OF POWER at a high of 13.5 mile per hour rowing speed.

I totaled 2.6 miles and maxed out my last run at 12 miles per hour on the 5% incline.

The Work:

Floor Block 1 - 8 minutes (Back-to-back Unilateral Exercises)

• 8 Single Arm Cleans (Left Side) (weighted)
• 8 Split Stance Squat Hold with Single Arm Upper Cuts (Left Side) (weighted)
• 8 total Single Arm March in Places (Left Side), (weighted), Rest
• 8 Single Arm Clean (Right Side) (weighted)
• 8 Split Stance Squat Hold with Single Arm Upper Cuts (Right Side) (weighted)
• 8 total Single Arm March in Placees (Right Side), (weighted), Rest

Floor Block 2 - 14 minutes (Back-to-back)

• 3 Rounds:
  • 6 Standing High to Low Chops, each side, (weighted)
  • 6 Low Side Plank Leg Lifts, each side
  • 12 Reverse Crunches
  • 12 Superheroes

After each round start with 600 meters and then drop 200 meters.

• 600 / 400 / 200 meter Push Rows

• If finished, repeat all exercises as a single block

• Finisher: 1 minute ALL OUT Row OR Reverse Crunch (I was the only one who chose the rowing)

Tread Block 1

• 90-second Push
• 1 minute Base
• 2 minute Push
• 1 minute Base
• 2.5 minute Push

Tread Block 2

• 3 minute Push
• 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 minutesin 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 3375
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Photowalking,Running,Weight Lifting,Treadmill

Height 5.7 ft		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in