Blasting Off with Clusters and Switches - My Actifit Report Card: November 13 2023

Monday, November 13, 2023 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Blasted off into a new week with another great workout under the orange lights with my wife Tiffany and the 5am crew at our home studio OTF Nona North with Coach Alex managing us through the template and yet again "Never Miss A Monday"

In today's Orangetheory Fitness workout, we had the flexibility to select our own incline within the given range during the treadmill segments. The floor exercises focused on resistance bands and cluster sets, and the session was structured with a switch template, meaning we rotated through stations more frequently than usual.

The treadmill portion began with three 90-second running intervals, each followed by a 60-second walking break. We could choose our speed and incline percentage for each interval.

For the floor exercises, resistance bands were positioned just below our knees. We started with a prep round, doing reverse flies, and then moved into three intense cluster sets, focusing on upright rows with minimal rest between them. The resistance bands were a key element throughout these exercises.

The second treadmill block was similar to the first, but with incline options ranging from 2% to 10%.

On the rowing machine, the goal was to cover 1000 meters in six and a half minutes, rowing in 30-second intervals at a push pace, mixed with quick lateral hops for active recovery.

I achieved significant results, burning 605 calories, rowing 1,565 meters at a peak of 427 watts of power, and reaching a top speed of 13 miles per hour. On the treadmill, I covered a total of 2.24 miles, with a maximum speed of 10.5 miles per hour during the all-out sprints.

For the weighted exercises on the floor, I used 15 and 25-pound dumbbells. Didn't need to go heavy today.

The Work:

Tread Block 1

• 90-second run at 2 - 5%

• 1-minute walking recovery

• 90-second run at 2 - 5%

• 1-minute walking recovery

• 90-second run at 2 - 5%

• Transition to floor

Floor Block 1 - 6.5 Minutes

• 10 x resistance band reverse fly (weighted)

• Work & Rest Cluster Set:

  • 6 - 10 resistance band upright rows (heavy), ~10-second rest, (weighted)
  • 6 - 10 resistance band upright rows (heavy), ~10-second rest, (weighted)
  • 6 - 10 resistance band upright rows (heavy), rest, (weighted)

• Transition to treadmill

run Block 2

• 90-second run at 2 - 10%

• 1-minute walking recovery

• 90-second run at 2 - 10%

• 1-minute walking recovery

• 90-second run at 2 - 10%

• Transition to rower

Row Block - 6.5 Minutes

• Set workout program for the rowing to 1000 meters

• Repeat the following through the 1000 meter row until done:

  • 30-second push row
  • 12 quick lateral hops

• Bonus: Row until time called

• Transition to treadmill

Tread Block 3

• 90-second run at 2 - 15%

• 1-minute walking recovery

• 90-second run at 2 - 15%

• 1-minute walking recovery

• 90-second run at 2 - 15%

• 30-second ALL OUT

• Transition to floor

Floor Block 2 - 7 Minutes

• 10 resistance band squat to alternating lateral leg lifts

• Work & Rest Cluster Set:

  • 6 - 10 resistance band front tap squat (heavy), ~10-second rest, (weighted)
  • 6 - 10 resistance band front tap squat (heavy), ~10-second rest, (weighted)
  • 6 - 10 resistance band front tap squat (heavy), rest, (weighted)

• Repeat until finisher:
  FINISHER: 30-second resistance band squat to alternating lateral leg lifts

  
  
  
  
  

  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 is when the magic happens. That high intensity work helps to increase our metabolism for up to 24 hours.

  
  
  
  
  

  We are known as Jiffy or Team Jiffy (Jimmy and Tiffany) in the Orangetheory community.

  
  
  
  
  

  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 Medicine or 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 3397
  
  This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
  
  
  

  
  13/11/2023
  
  8393
  

  Aerobics,Gym,Weight Lifting,Treadmill,Running

  

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