My Actifit Report Card: December 30 2023

Saturday, December 30, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

Whew! Don't know how I got through today's session and Tiffany for that matter, but it was heckuva template and I still felt a little more tired than I usually do for a Saturday morning especially that I had gotten the extra sleep. With that said, I feel great and put in the work and was happy with my output today.

Studio (OTF Dr. Phillips)

Time (9:30am)

Coach (Denise)

For the last Saturday workout under the orange lights of 2023, the template was endurance based with BOSU work on the floor for every block.

There was three (weighted) exercises on a BOSU including a couple of core holds.

The tread run blocks was equal push and base, starting at 30 seconds add an added 15 seconds each round and we worked our way up to a round of 2 minutes+.

I burned a solid 678 calories and 16 splat points.

Not much rowing today, but got in a a solid 400 meters because I was able to hit a high of 416 WATTS OF POWER with a 12.9 mile per hour rowing speed.

On the long tread block which had NO WALKING RECOVERIES, I totaled 2.7 miles and did a high of 10 mile per hour on the final ALL OUT run.

On the floor, I went with 15 or 35 pound dumbbells for the (weighted) exercises.

The Work:

Floor Block - 23 Minutes

• Back to Back:

  • 10 bridges (feet on BOSU)/(weighted)
  • 10 BOSU half kneeling low rows, each side, (weighted)
  • 10 BOSU kneeling single arm tricep kickbacks, each side, (weighted)
  • ~15 seconds of BOSU kneeling bird dog holds (Right)
  • ~15 seconds of BOSU kneeling bird dog holds (Left), rest

• 200 meter push row (told to keep it at 22 - 24 strokes per minute)

• 2 Rounds Back to Back:

  • 10 bridges (feet on BOSU)/(weighted)
  • 10 BOSU half kneeling low rows, each side, (weighted)
  • 10 BOSU kneeling single arm tricep kickbacks, each side, (weighted)
  • ~15 seconds of BOSU kneeling bird dog holds (Right)
  • ~15 seconds of BOSU kneeling bird dog holds (Left), rest

• 200m push row (told to keep it at 22 - 24 strokes per minute)

• 3 Rounds Back to Back:

  • 10 bridges (feet on BOSU)/(weighted)
  • 10 BOSU half kneeling low rows, each side, (weighted)
  • 10 BOSU kneeling single arm tricep kickbacks, each side, (weighted)
  • ~15 seconds of BOSU kneeling bird dog holds (Right)
  • ~15 seconds of BOSU kneeling bird dog holds (Left), rest

• 200m push row (22 - 24 strokes per minute) - I didn't get to this row block.

• BONUS: Complete exercises only as a single block until time for finisher

• FINISHER: 1 minute of high plank alternating knee drives (feet on BOSU)

Tread Block

• Goal: Maintain our base pace, adjust push if required
• 30 second push
• 30 second base
• 45 second push
• 45 second base
• 1 minute push
• 1 minute base
• 75 second push
• 75 second base
• 90 second push
• 90 second base
• 1.75 minute push
• 1.75 minute base
• 2 minute push
• 2 minute base
• 2.25 minute push
• 2.25 minute base
• 1 minute ALL OUT

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 3428
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