My Actifit Report Card: December 27 2023

Wednesday, December 27, 2023 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

After two days straight without burning splats under the orange lights which is very rare for me to miss two days in a row, it was unavoidable because of the holidays and with that said; Tiffany and I was back at it this morning.

We worked out at our home studio OTF Nona North and Coach Mariah managed us through today's template.

It was an awesome template and along with the 5am crew, Tiffany and I crushed it this morning.

Two segments of floor exercises. Each segment included two rounds of a duo of exercises, following a pattern of work and recovery, before transitioning into a series of intense rowing sessions. The recovery exercises were designed to be adaptable.

I went with 30 or 50 pound dumbbells for the (weighted) exercises.

On the rowers I rowed a total of 1,416 meters with a high of 483 WATTS OF POWER and high of 13.9 mile per hour rowing speed.

Two segments on the treadmill, with the second segment being a reverse mirror of the first. We began with our briefest push phase of one minute, followed by a one-minute base phase. In subsequent rounds, the push phase duration increased by 30 seconds, while the base phase remained constant. The final push phase lasted two and a half minutes, culminating in a vigorous 30-second maximum effort sprint.

I totaled 2.6 miles in a bit over 23 minutes and hit a high of 10.5 mile per hour on that last ALL OUT run.

I burned 679 calories and 15 splats.

I felt a bit rusty but based on my output it would be hard to tell lol.

The Work:

Floor Block 1 - 10.5 Minutes

• 2 Rounds Work & Active Recovery:

  • 8 Reverse Grip Low Rows (weighted)
  • 8 Total Bear Steps

• 2 Rounds Work & Active Recovery:

  • 8 Pullovers (Explosive [weighted])
  • 8 Total Crab Alternating Toe Taps

• 2 Rounds:

  • 15 Stroke ALL OUT Rows (challenge: 120 to 180 plus meters), Rerack, Check Distance

• BONUS: Complete All Exercises as a Single Block

Floor Block 2 - 10.5 Minutes

• 2 Rounds Work & Active Recovery:

  • 8 Neutral Grip Push Presses (weighted)
  • 8 Total Bear Plank Alternating Kick Throughs

• 2 Rounds Work & Active Recovery:

  • 8 Squats (Explosive [weighted])
  • 8 Cobra with Dynamic Shoulder Mobility

• 2 Rounds:

  • 150 meter ALL OUT Rows (challenge: 22 to 45 Seconds), Rerack, Check Distance

• BONUS: Complete All Exercises as a Single Block Until Finisher

• FINISHER: 30 Seconds of Neutral Grip Push Presses (weighted)

Tread Block 1

• 1 Minute Push
• 1 Minute Base
• 90 Second Push
• 1 Minute Base
• 2 Minute Push
• 1 Minute Base
• 2.5 Minute Push
• 30 Second ALL OUT

Tread Block 2

• 2.5 Minute Push
• 1 Minute Base
• 2 Minute Push
• 1 Minute Base
• 90 Second Push
• 1 Minute Base
• 1 Minute 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 3425
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