Inclines and Tempo Triplets - My Actifit Report Card: November 17 2023

Friday, November 17, 2023 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Tiffany and I started our Friday morning or how I like to reiterate FriYAY like we consistently do and that is another workout under the orange lights. Let's face it, that is most mornings lol.

Coach Mariah managed the 5am crew through today's template like she always do - LIKE A BOSS! She doesn't coach Orangetheory as much since she stepped down as Head Coach, but we are so happy when we get to workout for her on Fridays and it's always at our home studio OTF Nona North.

Tomorrow, Tiffany and I will be heading out to OTF Apopka which will be our second visit to that OTF studio. The weekends are our opportunity to workout out at Orangetheory Fitness studious further out and we take full advantage.

Today was another great Orangetheory workout, with a focus on strength during the treadmill segments and endurance on the floor, topped off with some intense rowing sessions.

The floor exercises really challenged us today, especially with the tempo triplets. We started with a series of squats combined with shoulder presses, paused for a bit, and then did more squats. This was followed by a quick, intense rowing session before moving on to chest presses. The second part of the floor workout eliminated the rowing but included TRX rows and a core-focused segment.

I used 20, 25 and 35 pound dumbbells for the (weighted) excercises.

On the rower I fell short of 1000 meters, but there wasn't a huge amount of time included in the template for it. I did hit a high of 436 WATTS OF POWER at a high of 13.7 mile per hour rowing speed.

On the treadmill, we faced six incline challenges. The steepest incline was 6%, and while we mostly stayed at our base pace, each hill segment ended with a push at the highest incline. The pattern was starting at base pace, gradually increasing the incline every 30 seconds, and culminating with a 30-second push at 6%. As we progressed, each round eliminated the lowest incline level, with the final round being a straight 30 seconds at base followed by a 30-second push, both at 6%.

The workout concluded with a 30-second push and a 30-second all-out effort at a 1% incline, which felt surprisingly manageable after the earlier challenges. Coach Mariah encouraged us to return to our base pace between each segment, but I think most of us ended up taking a 90-second walking break to recover.

I totaled 2.4 miles which isn't so deflating because afterall most of if was on inclines % and I did ran a 10.5 mile per our ALL OUT to finish it up.

I burned 598 calories.

The Work:

Floor Block 1 - 12 Minutes

• Back to Back Tempo Triplet:

  • 10 total squat to alternating single arm shoulder presses with upward rotations (weighted)
  • ~15 second squat hold (weighted)
  • 5 squats, (weighted), rest

• 150 meter ALL OUT row (Challenge to do it within 0:22 - 0:45 seconds), check and remember time

• Back to Back Tempo Triplet:

  • 10 hollow hold close grip chest presses (weighted)
  • ~15 second hollow holds
  • 5 chest presses, (weighted), rest

Floor Block 2 - 10 Minutes

• Back to Back Tempo Triplet:

  • 10 TRX high rows to low rows
  • ~15 second TRX high row hold
  • 5 TRX high rows, rest

• Back to Back Tempo Triplet:

  • 10 straight leg raise to crunch (weighted)
  • ~15 second crunch hold with scissors
  • 5 double crunches, (weighted), rest

• Repeat until Finisher:

FINISHER: 30 second of double crunches (weighted)

Tread Block

• 30 second base
• 30 second base @ 2%
• 30 second base @ 3%
• 30 second base @ 4%
• 30 second base @ 5%
• 30 second base @ 6%
• 30 second push @ 6%
• 90 second walking recovery (base)
• 30 second base @ 2%
• 30 second base @ 3%
• 30 second base @ 4%
• 30 second base @ 5%
• 30 second base @ 6%
• 30 second push @ 6%
• 90 second walking recovery (base)
• 30 second base @ 3%
• 30 second base @ 4%
• 30 second base @ 5%
• 30 second base @ 6%
• 30 second push @ 6%
• 90 second walking recovery (base)
• 30 second base @ 4%
• 30 second base @ 5%
• 30 second base @ 6%
• 30 second push @ 6%
• 90 second walking recovery (base)
• 30 second base @ 5%
• 30 second base @ 6%
• 30 second push @ 6%
• 90 second walking recovery (base)
• 30 second base @ 6%
• 30 second push @ 6%
• 90 second walking recovery (base)
• 30 second push
• 30 second ALL OUT

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 3400

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