My Actifit Report Card: December 28 2023

Thursday, December 28, 2023 - "Orange Everest Signature Workout" - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Probably in my opinion one of the most brutal challenges or signature templates.

Today's template included the beast mode treadmill challenge of non-stop activity on inclines % until the highest point and then back down on reverse as the inclines % come down.

Because I'm a glutton for punishment I jogged/ran the whole thing opposed to powerwalking some or all of it. I'm not fond of powerwalking unless I am injured and have no choice.

Along with Orange Everest, there was a nice couple of circuit (weighted) or body weight reps.

Orangetheory Fitness Studion: OTF Nona North (Tiffany's and my home studio)
Time: 5am
Coach: Mariah

The format of the tread block starts at a 2% incline and every minute, on the minute, we add 1% of incline all the way up to 15%.

Once we hit 15% then the next minute we go back down to 14% and then every minute after that we take 2% off our incline.

Orange Everest is over five years old and although I didn't hit my personal record which honestly I didn't set out to do today because of the recent back issues, I was more protective of the back but making sure that I tackled the challenge. With that said, my 1.96 miles wasn't bad considering that I have averaged 2 miles throughout most Everest challenges:

The two blocks on the floor was also strength based and included minute push rows based on stroke rates.

I went with 25 or 35 pound dumbbells for the (weighted) exercises.

I burned 664 calories and did cap off the ALL OUT run at 10 miles per hour on fumes.

I rowed a total of 776 meters with only three minutes of rowing today, but I did hit a high of 447 WATTS OF POWER at a high of 13.3 mile per hour rowing speed.

The Work:

I eliminated the powerwalking option and stuck with a jog or a run throughout the whole challenge...

Tread Block

• 1 minute jog/run/powerwalk at 2%
• 1 minute jog/run/powerwalk at 3%
• 1 minute jog/run/powerwalk at 4%
• 1 minute jog/run/powerwalk at 5%
• 1 minute jog/run/powerwalk at 6%
• 1 minute jog/run/powerwalk at 7%
• 1 minute jog/run/powerwalk at 8%
• 1 minute jog/run/powerwalk at 9%
• 1 minute jog/run/powerwalk at 10%
• 1 minute jog/run/powerwalk at 11%
• 1 minute jog/run/powerwalk at 12%
• 1 minute jog/run/powerwalk at 13%
• 1 minute jog/run/powerwalk at 14%
• 1 minute jog/run/powerwalk at 15%
• 1 minute jog/run/powerwalk at 14%
• 1 minute jog/run/powerwalk at 12%
• 1 minute jog/run/powerwalk at 10%
• 1 minute jog/run/powerwalk at 8%
• 1 minute jog/run/powerwalk at 6%
• 1 minute jog/run/powerwalk at 4%
• 1 minute jog/run/powerwalk at 2%
• 1 minute jog/run/powerwalk at 1%
• 1 minute ALL OUT at 1%

Floor Block 1 - 11 minutes

• Buy-in: 1 minute push row (22-24 strokes / minute) - check distance (once only)
• Circuit:
  • 6 - 10 each side of high plank single arm low rows (weighted)
  • 6 - 10 overhead tricep extensions (weighted)
  • 12 total alternating deadbug with presses

Floor Block 2 - 11 minutes

• Buy-in: 1 minute push row (22-24 strokes / minute) - check distance (once only)

• Repeat circuit until finisher:

  • 6 - 10 each side of single arm concentration curls (weighted)
  • 6 - 10 hammer curls (weighted)
  • 12 total x bicycle crunches

• FINISHER: 1 minute ALL OUT row (22 - 24 strokes / minute)

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

What is the Orangetheory Everest Workout?

https://wellfitinsider.com/orangetheory/orangetheory-everest-workout/

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 3426

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