My Actifit Report Card: December 18 2023

Monday, December 18, 2023 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Tiffany and I began the week like most weeks and that is putting in work under the orange lights at our home studio OTF Nona North. Coach Alex is on vacation, so they are rotating in guest coaches and today was the awesome Coach Melanie. She is an Orangetheory Fitness veteran who is a energetic motivator and does a great job amping us up.

Although we miss Coach Alex and know she will be back soon, it was heckuva template to burn spats to!

The template was endurance based with distance challenges on the treadmills and "every minute on the minute" blocks on the floor.

Tiffany and I was with the group that started on the floor with two work and active recovery blocks - we had controlled (weighted) movements and a core move during the recoveries.

On the floor we had two blocks centered around work and active recoveries - we had slow and controlled movements with weights and core exercises during the active recoveries.

For a Monday after the 5K running event this past weekend and Orangetheory Fitness workouts since last Wednesday somehow I managed to burn 716 calories and 15 SPLATS!!!

NO rowing blocks today, but we did warm up on the rowers and I snuck in 411 WATTS OF POWER at a rowing speed of 13 miles per hour and total of 640 meters.

On the floor I went with 25, 35 and 40 pound dumbbells for the (weighted) exercises.

I totaled 2.8 miles and finished out with a 10.5 mile per hour ALL OUT run.

The Work:

Floor Block 1 - 5 Minutes Work & Active Recovery

• 8 tap front squats (slow) - (WEIGHTED)
• 8 high planks to pike

Floor Block 2 - 5 Minutes Repetition & Recovery

• 1 minute to do 6 - 10 split stance low rows (WEIGHTED)
• 1 minute to do 6 - 10 split stance low rows (WEIGHTED)
• 1 minute to do 6 - 10 split stance low rows (WEIGHTED)
• 1 minute to do 6 - 10 split stance low rows, each side, (WEIGHTED)
• 1 minute of push up to high plank pops

Floor Block 3 - 5 Minutes Work & Active Recovery

• 8 chest presses (slow) - 1 minute to do 6 - 10 split stance low rows (WEIGHTED)
• 8 total deep squat to alternating thoracic spine rotations to stand (WEIGHTED)

Floor Block 4 - 5 Minutes Repetition & Recovery

• 1 minute to do 6 - 10 front loaded single arm split squats (WEIGHTED)

• 1 minute to do 6 - 10 front loaded single arm split squats (WEIGHTED)

• 1 minute to do 6 - 10 front loaded single arm split squats (WEIGHTED)

• 1 minute to do 6 - 10 front loaded single arm split squats (WEIGHTED)

• FINISHER: 1 minute of push up to high plank pops

Treadmill Block 1

• 1 minute push
• 1 minute base
• 1 minute push
• 1 minute base
• 1 minute ALL OUT, check distance

Treadmill Block 2

• 2 minute push
• 1 minute base
• 1 minute push
• 1 minute ALL OUT, match or beat our distance from block 1

Treadmill Block 3

• 3 minute push
• 1 minute base
• 1 minute ALL OUT, match or beat our previous best distance

Treadmill Block 4

• 4 minute run for time
• 1 minute ALL OUT, match or beat our previous best distance

I was able to match or beat the distance accordingly. I averaged a bit over 1/2 mile a round.

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

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