My Actifit Report Card: February 15 2024

Thursday, February 25, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

After our scheduled rest day yesterday, my wife Tiffany and I were right back at it this morning. We worked out with the 5am Crew at our home studio OTF Nona North and Coach Alex managed us through today's template like the champ she is.

Today's template included inclines and distance challenges during the tread blocks and unilateral tempo couplet work on the floor side plus power rows.

On the floor we had a bit of a primer block first with lunges, pullovers to bridges and a pushup - all compound moves. The second block had tempo work where we went slow and heavy the first round and then straight into as many reps as possible using explosive movements.

The FINISHER on the floor side was member's choice where we were offered more rowing or 30 seconds of straight of pushups.

We initiated our session with a foundational set that included lunges, bridged pullovers, and push-ups, focusing on multi-joint exercises. Following that, we engaged in a segment dedicated to controlled tempo training, starting with slow and weighted exercises for the initial circuit, then transitioning to a high-intensity phase where we aimed for maximum repetitions with dynamic, powerful actions.

I didn't get over the 600 calorie burn that I average but was close enough at 588 calories burned, got in over 1000 meters rowed and did a hit a high of 466 WATTS OF POWER with a high of 13.9 mile per hour rowing speed.

Inclined activity during the tread blocks was the theme and I got in 2.28 miles and did hit a 10 mile per hour ALL OUT run to end the ession.

For the floor work I went with 30's and/or 40 pound dumbbells for the (weighted) exercises.

The Work:

Floor Block 1 - 6.5 minute circuit

• 10 each x cross back lunges (weighted)
• 10 x pullovers to bridges (weighted)
• 10 total x push up to alternating high side planks

Floor Block 2 - 14.5 minutes

(AMRepsAP) = As Many As Reps As Possible
% = Incline

• Back to back unilateral tempo couplet:
  • 6 x single arm split squats Left, (weighted), (slow)
  • Single arm split squats Left (explosive) As Many Reps as Possible (AMRepsAP), (weighted), rest
  • 6 x single arm split squats Right, (weighted), (slow)
  • Single arm split squat Right (explosive), AMRepsAP, (weighted), rest
• Back to back unilateral tempo couplet:
  • 6 x single arm split stance low rows Left, (weighted), (slow)
  • 6 x single arm split stance low rows Left (explosive), AMRepsAP, (weighted), rest
  • 6 x single arm split stance low rows Right, (weighted), (slow)
  • 6 x single arm split stance low rows Right (explosive), AMRepsAP, (weighted), rest
• 200 meter ALL OUT row (challenge to do within 30 seconds to 1 minute)
• Repeat until finisher:

FINISHER:/Member's Choice/ 30 second push up or 30 second ALL OUT row (I chose to do the ALL OUT row)

For the tread blocks I ran all the inclines.

Tread Block 1

• 30 second base at 1%
• 30 second base at 2%
• 30 second base at 3%
• 30 second base at 4%
• 30 second base at 5%
• 30 second base at 6%
• 30 second base at 7%
• 3 minute tread at 1%
• Check distance

Tread Block 2

• 30 second base at 2%
• 30 second base at 3%
• 30 second base at 4%
• 30 second base at 5%
• 30 second base at 6%
• 30 second base at 7%
• 3.5 minute run at 1%
• Match or beat our distance from block 1

Tread Block 3

• 30 second base at 3%
• 30 second base at 4%
• 30 second base at 5%
• 30 second base at 6%
• 30 second base at 7%
• 3.5 minute tread at 1%
• 30 second ALL OUT
• Match or beat our previous best distance

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 3458

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