My Actifit Report Card: January 12 2024

Friday, January 12, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

After yesterday's "The Chipper" template the only question this morning was what will the Orangetheory Fitness template designers will hit us with today.

They actually had a challenging template but it more grounded. Coach Mariah stressed a few times the word - functional.

Functional training refers to a type of strength training that aims to improve balance, coordination, strength, and endurance needed to perform activities and movements.

That was spot on what today's floor template was all about.

Three floor blocks which paired a power move with a recovery activity included in each block. During the first block the power move was a (weighted) reverse lunge into a knee drive and the recovery was a transverse full step up on a bench to knee raise (not weighted) - for this exercise we stood sideways by the bench, and when we stepped up we twisted to step up and ended back facing forward then did the knee raise while on the bench. Second block was at the rowing machine and we brought over some dumbbells for (weighted) upper cuts and then a base row. Last block were high pulls with power, which is similar to a (weighted) single arm hip hinge swing but finishing the move with a high pull.

Once the floor blocks were over we transitioned to the treadmill.

Today was strenght forward with inclines % on a base pace with 90 second recoveries between blocks.

It was a total of three tread blocks that were similar except that we were tasked to bump up the by 1% each round.

Tiffany was right by my side like usual and she got through today's template like the champ she is.

Studio (OTF Nona North - our home studio)

Time (5am)

Coach (Mariah)

This week I went light with my dumbbell selections but all the templates this week called for that which actually helped me take it easy on my shoulder.

My numerical output paled in comparison to yesterday, but there were still some highlights that made for another crushworthy session under the orange lights on a FriYAY no less!

I burned barely 600 with 593, rowed about 1104 meters with a high of 417 WATTS OF POWER with a high of 13.4 mile per hour rowing speed.

I totaled 2.35 miles and hitting as high as 10.2 mile per hour ALL OUT speed to end the session.

The Work:

Floor Block 1 - 6.5 minutes work and active recovery

• 8 total x alternating reverse lunge to single leg knee drives (weighted)
• 4 each x transverse full step up to knee raises

Floor Block 2 - 6.5 minutes work and active recovery

• 8 total x alternating pivoting uppercuts with power (weighted)
• 200 meter base row

Floor Block 3 - 6.5 minutes work and active recovery

• 8 each x single arm high pulls with power (weighted)
• 12 x bench knee tucks
• Repeat until finisher

FINISHER: 30 seconds of alternating pivoting uppercuts with power (weighted)

Tread Block 1

• 1 minute base at 3%
• 1 minute base
• 1 minute base at 4%
• 1 minute base
• 1 minute base at 5%
• 1 minute base
• 30 second ALL OUT

Tread Block 2

• 1 minute base at 4%
• 1 minute base
• 1 minute base at 5%
• 1 minute base
• 1 minute base at 6%
• 1 minute base
• 30 second ALL OUT

Tread Block 3

• 1 minute base at 5%
• 1 minute base
• 1 minute base at 6%
• 1 minute base
• 1 minute base at 7%
• 1 minute base
• 30 second 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 3437
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