Bring on the Power - My Actifit Report Card: October 16 2023

Monday, October 16, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

Tiffany took her extra workout rest day today, but I live and die by the "Never Miss a Monday" workout mantra.

Drove over to the home studio, OTF Nona North and put in work under the orange lights with the 5am crew and Coach Alex managed us through the template.

Coach Alex sensed that many of us were not emanating energy when we walked through those doors but by the time the session was over, the workout was CRUSHED!

Numerous 30-second all-outs marked the session, with power evident even on the floor. Every tread block began with a brief push phase before transitioning to the all-outs. The objective for the all-outs was to up the pace with each block, corresponding with the decrease in push durations and extended walking recovery periods.

The floor blocks were concise, featuring consecutive power exercises. The initial floor block incorporated some jumps, followed by woodchoppers. Today's session had limited rowing in anticipation of tomorrow's 500 Meter Row for Time benchmark challenge.

I burned 790 calories, totaled 2.75 miles on the treadmill and ran the last three ALL OUTS at a 12 mile per hour with at 3% incline and 12 mile per hour at 4% mile per hour. That is rather beast mode for a Monday.

Rowing time was super limited, so was under 300 meters rowed at a high of 322 WATTS OF POWER way off the 400+ I've been hitting recently at a high of 11.1mph rowing speed.

Dumbbell choices went from as low ast 12 pounders for the push-up to alternate rotating presses and 20, 25 or 40 pounders for the remaining (weighted) exercises.

The Work:

Tread Block 1

• 90 second push
• 30 second ALL OUT
• 45 second walking recovery
• 30 second ALL OUT
• 45 second walking recovery
• 30 second ALL OUT

Tread Block 2

• 75 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second ALL OUT

Tread Block 3

• 1 minute push
• 30 second ALL OUT
• 75 second walking recovery
• 30 second ALL OUT
• 75 second walking recovery
• 30 second ALL OUT

Tread Block 4

• 45 second push
• 30 second ALL OUT
• 90 second walking recovery
• 30 second ALL OUT
• 90 second walking recovery
• 30 second ALL OUT

Floor Block 1 - 4.5 minutes back to back

• 10 total lateral bound to single leg hops
• 10 TRX bridge rows, rest

Floor Block 2 - 4.75 minutes back to back

• 10 bridge (explosive), (weighted)
• 10 total push-up to alternating rotating press, (weighted), rest

Floor Block 3 - 5 minutes back to back

• 10 forward lunge with woodchopper, (weighted), each side
• 10 TRX pull-ups, rest

Floor Block 4 at the Rowers - 5.25 minutes back to back

• 10 squat to presses, (weighted)
• 15 stroke push rows (check distance), rest
• Repeat until finisher:

FINISHER 30 seconds of squat to presses OR 30 second ALL OUT rows (we did the presses)

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 3376
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