My Actifit Report Card: January 13 2024

Saturday, January 13, 2024 - 3G - 60 Minutes

E = Endurance
S = Strength
P = Power

Awesome Splaturday burn at one of our favorite studios in Central Florida with the added bonus of adding another Catch A Coach to my wife Tiffany's and my list of Orangetheory Fitness Coaches we have worked out for as a couple.

Orangetheory Fitness Winter Park is one of the corporate studios and it's located right by a Trader Joe's and also some other cool spots.

Today's Coach is an OG and Coach Bre is outstanding and it was awesome finally meeting her and burning splats for her:

Studio (OTF Winter Park)

Time (8:45am)

Coach (Bre)

Today's template was set up as a 3G as the class was pretty full, so that basically means that 3 groups rotate between stations and not spending as much time at either area. That ups the ante because if we are looking to burn a lot of calories and splats we have to be more intense.

This morning's template was most definitely the type of session that would get us into burn mode and Coach Bre was perfection bringing the energy and the experience to manage us through it.

I burned a whopping 771 calories and 13 splats.

I rowed almost 3000 meters with 2800 at a high of 443 WATTS OF POWER at a high of 16.4 mile per hour rowing speed.

Totaled 1.75 miles in distance with straight running and NO walking recovery in 16 1/2 minutes and ran a high of 12 mile per hour ALL OUT at the end.

For the (weighted) exercises I continue the recent conservative dumbbell weight with just 25's.

The Work:

Row Block:

1. 3 Sets of:
   • 250 meters push pace rowing
   • 12 front-back split jumps
2. 3 Sets of:
   • 200 meters ALL OUT rowing
   • 12 in-outs
3. 3 Sets of:
   • 150 meters ALL OUT rowing
   • 12 squat to alternating cross-body knee lift to opposite elbows
4. Row for Time Until Finisher:
   • 30 seconds ALL OUT rowing

Floor 1 - Back to Back Supersets:

1. 5 shoulder presses - 5 Arnold presses (weighted)
2. 5 bench tap squats - 5 front grip bench tap squats (weighted)
3. 5 pushups (off a bench) - 5 tricep pushups (off a bench)

Floor 2 - Coach's Choice Core Burnout:

• Timed with the last 2 minutes of those on the treads.
• Coach Bre's chosen burnout:
  1. 10 continuous reps of Sit Up to Presses with a Medicine Ball
  2. 10 continuous reps of Toe Reaches with a Medicine Ball
  3. 10 continuous reps of Double Crunches with a Medicine Ball

Treadmill Block:

1. 2 minutes at 30 second push pace
2. 2 minutes at a base pace
3. 2 minutes at a 30 second push pace
4. 2 minutes at a base pace
5. 2 minutes at a 30 second push pace
6. 1 minute at a 30 second base pace
7. 1 minute at a 30 second push pace
8. 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 3438
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