My Actifit Report Card: December 17 2023

Sunday, December 17, 2023 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

How do Tiffany and I follow up participating in a 5K running event the day before? Well, an Orangetheory Fitness workout the very next day of course.

It's what we do most days of the week and just like any other time we spend a few days away from home we make sure that there is an OTF studio nearby to ensure we get our workouts in.

Today, we worked out with the 8:15am Mount Dora crew and the very energetic and fantastic Coach Heather managed us through the template.

We have frequented the Orangetheory Mount Dora studio enough to feel at home when we workout under their orange lights.

I was sore AF, but the workout was a good one and got it done!

Super Sets on the floor and POWER on the treadmill blocks with mostly ONE MINUTE AL OUTS.

On the floor the focus was on supersets. First block also featured a push row with TRX reps. Second block included heavier supersets and the final block included bear plank low rows and bicycle presses with dumbbells.

I used 30, 35 and 60 pound dumbbells for the (weighted) exercises.

On the treads there was three blocks. Each block featured pushes into ONE MINUTE ALL OUTS, a 90 second walk and then a repeat of a push into an ALL OUT. First block included a two minute push, second block had a 90 second push and the final block was only a minute.

I rowed a total of 1,186 meter with a high of 420 WATTS OF POWER and a high of a 13.2 mile per hour rowing speed.

On the treads, I totaled 2.6 miles and did hit a high of a 10 mile per hour ALL OUT to end the session.

Burned 564 calories.

The Work:

Floor Block 1 - 7.5 minutes

• Back to back superset:
  • 12 x TRX pull up
  • 12 x TRX tricep extension, rest
• 200 meter push row (22 - 24 strokes / minute), check & remember time

Floor Block 2 - 6.5 minutes back to back superset

• 12 total x alternating sumo deadlift
• 16 total x goblet alternating forward lunge with torso rotation, rest

Floor Block 3 - 5.5 minutes back to back superset

• 12 total x bear plank alternating low row
• 16 total x alternating bicycle press
• Repeat until finisher:
  • 1 minute of bear plank alternating low row (increase intensity) OR
  • 1 minute of alternating bicycle press (increase intensity) OR
  • 1 minute ALL OUT row

Tread Block 1

• 2 minute push
• 1 minute ALL OUT
• 90 second walking recovery
• 2 minute push
• 1 minute ALL OUT

Tread Block 2

• Goal: increase push pace
• 90 second push
• 1 minute ALL OUT
• 90 second walking recovery
• 90 second push
• 1 minute ALL OUT

Tread Block 3

• Goal: increase push pace
• 1 minute push
• 1 minute ALL OUT
• 90 second walking recovery
• 1 minute push
• 1 minute 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 3418
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 lb		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in