My Actifit Report Card: February 3 2024

Saturday, February 3, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning Tiffany finally joined me in getting in an Orangetheory Fitness workout after battling a bad cold that took her out of commission for a week.

We also stood close by because we had to make visiting my aunt a priority today, so we decided to workout in the Celebration area. Usually on Saturdays we drive further out to an Orangetheory studio and find places to eat that is usually a cheat day meal for the experience of it all.

The workout template was a challenging one and a great way to get a Saturday morning off to a great start and whether we do an OTF session locally, drive further out or even in another state when we travel the template is the same across the country/world.

Studio (OTF Celebration)

Time (7:00am)

Coach (Grace)

Stats weren't bad, so glad to have put in the work this morning.

I burned 645 calories, totaled 2 miles in under 20 minutes since we rowed in the middle of the 2 tread blocks so didn't get the full time that we usually do and I did hit a 10 mile per hour ALL OUT run and that total time on the rower was just a tad over 4 minutes but I got in 785 meters and did hit a high of 409 WATTS OF POWERat a high of 12.9 mile per hou rowing speed.

On the floor I went with 35 and 45 pound dumbbells for the (weighted) exercises.

The Work:

Floor Block 1: 9 minutes

• 12 each single arm low rows (front foot on a BOSU)/(weighted)
• 12 total bridged close grip chest presses (head and shoulders on a BOSU)/(weighted)
• 12 total BOSU back extensions

Floor Block 2: 2.5 minutes

• 30 second full burpees (with hands on BOSU)
• 30 second alternating wide knee drives (with hands on BOSU)
• 30 second full burpees (with hands on BOSU)
• 30 second alternating wide knee drives (with hands on BOSU)
• 30 second full burpees (with hands on BOSU)

Floor Block 1: 9 minutes (Additional Set)

• 12 total alternating goblet squats/(weighted)
• 12 total double-handed deadlifts/(weighted)
• 12 total BOSU bicycle crunches

Tread Block 1: 9 minutes

% = inclined

• 1 minute push at 1%
• 1 minute base at 1%
• 1 minute push at 1.5%
• 1 minute base at 1%
• 1 minute push at 2%
• 1 minute base at 1%
• 1 minute push at 2.5%
• 1 minute base at 1%
• 1 minute ALL OUT at 3%

Row Block: 2.5 minutes

• 30 second ALL OUT row
• 30 second rest
• 30 second ALL OUT row
• 30 second rest
• 30 second ALL OUT row

Tread Block 2: 9 minutes

% = incline

• 1 minute push at 3%
• 1 minute base at 1%
• 1 minute push at 2.5%
• 1 minute base at 1%
• 1 minute push at 2%
• 1 minute base at 1%
• 1 minute push at 1.5%
• 1 minute base at 1%
• 1 minute ALL OUT at 1%

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 3452
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