My Actifit Report Card: December 23 2023
Saturday, December 23, 2023 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
A holiday weekend workout isn't a bad way to keep up with a hit to the diet.
Today's Orangetheory Fitness session was a special one because Tiffany and I worked out for our 255th Orangetheory Coach as a couple and Coach Kiah was another wonderful young OTF Coach who another potential dynamo for the Orangetheory brand.
Tiffa and I drove to downtown Orlando to workout out at one of our favorite studios to get today's workout in at Orangetheory SoDo with the 9:15am crew.
Today's template included 9 ALL OUT runs and the rower blocks started at 600 meters and went down 200 meters after every round.
I rowed 1,707 meters and hit a high of 422 WATTS OF POWER at a high of 13.4 mile per hour rowing speed.
On the treads I totaled 2.6 miles and hit a high of 12 mile per hour ALL OUT run.
For the (weighted) exercises I went with 25 and 30 pound dumbbells.
I burned a whopping 741 calories and 14 splat points.
The Work:
Floor Block 1
(increased reps by two each round)
- 4/6/8 Push-Up to High Planks
- 4/6/8 Sumo Squat to Upright Rows (Power) - (weighted)
- 4/6/8 Low to High Wood Choppers - (weighted)
Floor Block 2
- Left Side, then Right Side:
- 6x Cleans - (weighted)
- 6x Lunges - (weighted)
- 6x Push Presses - (weighted)
- After Completing Both Sides transition to the rower:
(decreased reps by two hundred each round)- 600/400/200 Meter Rows
FINISHER
- 30 Seconds of Push-Up to High Planks
Transition to the Treadmill
Treadmill Block 1
- 1 Minute Push Pace
- 1 Minute Base Pace
- 1 Minute All Out
- 75 Second Walking Recovery
- 1 Minute All Out
- 90 Second Walking Recovery
- 1 Minute All Out
Treadmill Block 2
- 45 Second Push Pace
- 1 Minute Base Pace
- 45 Second All Out
- 75 Second Walking Recovery
- 45 Second All Out
- 90 Second Walking Recovery
- 45 Second All Out
Treadmill Block 3
- 30 Second Push Pace
- 1 Minute Base Pace
- 30 Second All Out
- 75 Second Walking Recovery
- 30 Second All Out
- 90 Second Walking Recovery
- 30 Second All Out
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
What is EPOC?
===> Excess Post-Excercise Oxygen ConsumptionEach 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?
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?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3423
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
23/12/2023
12076
Aerobics,Gym,Weight Lifting,Treadmill,Running
Height
5.7 lb
Weight
165 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in
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I forgot to ask you
Won’t you take a break from workouts this holiday?
So maybe you could enjoy or something…
Workouts are only 60 minutes so I stick to my routine with that said all Orangetheory studios will be closed tomorrow on Christmas Day and I have no intention doing anything but chillin’ watching sports and family time. Happy Sunday @rafzat 🎄
You never disappoint in your daily workout rate and this is commendable
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Tiffa and you must have really enjoyed your day