My Actifit Report Card: February 25 2024

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

E = Endurance
S = Strength
P = Power

Got in an awesome OTF workout this morning at OTF Nona South with the 9:30am crew and Coach Joshua managed us through today's ESP template under the orange lights.

An Endurance, Strength and Power Burn

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

E = Endurance
S = Strength
P = Power

EDIT:

Got in an awesome OTF workout this morning at OTF Nona South with the 9:30am crew and Coach Joshua managed us through today's ESP template under the orange lights.

I had some bigger highlights yesterday but some of my stats was better this morning.

We had two endurance blocks on the treads and then I started with the group on the floor to start the session and those blocks included chest presses and shoulder supersets.

I kept it simple with 25 and 40 pound dumbbells for the (weighted) exercises.

During today's ESP (Endurance, Strength, Power) template workout, we focused on overloading one muscle group during each block with a superset, followed by a brief break with other leg exercises, and then transitioning into a push/all-out row. The chest press superset proved to be particularly challenging, but the shoulder presses were even more difficult due to the complexity of the move (sit-up from the incline bench followed by a shoulder press). The finisher for the floor blocks was another 30-second ALL-OUT row.

I rowed a total of 1,710 meters and hit a high of 486 WATTS OF POWER at a high of 13.9 mile per hour rowing speed.

On the treadmill, the first block begam with a 3-minute push followed by a 90-second base. Subsequent efforts involved decreasing the duration of the pushes by one minute while keeping the bases the same. The block concluded with a 30-second push followed by a 30-second ALL OUT effort.

For the second block, the pushes were fixed at 75 seconds while the bases decreased gradually over time.

I ran a total of 2.5 miles and although I didn't run a 12 mile per hour all out today I still hit a 10.5 mile per hour ALL OUT to end it.

I burned a whopping 766 calories and hit a 19 SPLATS!!

Here is the workout breakdown:

The Work:

Floor Block 1 - 11.5 minutes

• Back to back superset:
  (weighted)
  • 6 x Incline Chest Presses
  • 6 total x Incline Alternating Chest Presses, Rest
• 6 each x Front Loaded Single Arm Squats
• 100-meter Push Row
• 100-meter ALL OUT Row (challenge to do between 0:15 - 0:30 seconds)
• Repeat until time called

Floor Block 2 - 10 minutes

• Back to back superset:
  (weighted)
  • 6 x Sit-Up to Shoulder Presses
  • 6 total x Alternating Shoulder Presses, Rest
• 6 each x Single Arm Deadlifts (Coach Joshua changed it on us and had us do 8 full deadlifts instead)
• 100-meter Push Row
• 100-meter ALL OUT Row (challenge to do between 0:15 - 0:30 seconds)
• Repeat until finisher:

FINISHER: 30-second ALL OUT Row

Transition to the treads:

Tread Block 1

• Goal: Increase our push pace
• 3 minute Push
• 90 second Base
• 2 minute Push
• 90 second Base
• 1 minute Push
• 90 second Base
• 30 second Push
• 30 second ALL OUT

Tread Block 2

• Goal: Maintain our push efforts
• 75 second Push
• 90 second Base
• 75 second Push
• 75 second Base
• 75 second Push
• 1 minute Base
• 75 second Push
• 45 second 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 3465

We had two endurance blocks on the treads and then I started with the group on the floor to start the session and those blocks included chest presses and shoulder supersets.

I kept it simple with 25 and 40 pound dumbbells for the (weighted) exercises.

During today's ESP (Endurance, Strength, Power) template workout, we focused on overloading one muscle group during each block with a superset, followed by a brief break with other leg exercises, and then transitioning into a push/all-out row. The chest press superset proved to be particularly challenging, but the shoulder presses were even more difficult due to the complexity of the move (sit-up from the incline bench followed by a shoulder press). The finisher for the floor blocks was another 30-second ALL-OUT row.

I rowed a total of 1,710 meters and hit a high of 486 WATTS OF POWER at a high of 13.9 mile per hour rowing speed.

On the treadmill, the first block begam with a 3-minute push followed by a 90-second base. Subsequent efforts involved decreasing the duration of the pushes by one minute while keeping the bases the same. The block concluded with a 30-second push followed by a 30-second ALL OUT effort.

For the second block, the pushes were fixed at 75 seconds while the bases decreased gradually over time.

I ran a total of 2.5 miles and although I didn't run a 12 mile per hour all out today I still hit a 10.5 mile per hour ALL OUT to end it.

I burned a whopping 766 calories and hit a 19 SPLATS!!

Here is the workout breakdown:







The Work:

Floor Block 1 - 11.5 minutes

• Back to back superset:
  (weighted)
  • 6 x Incline Chest Presses
  • 6 total x Incline Alternating Chest Presses, Rest
• 6 each x Front Loaded Single Arm Squats
• 100-meter Push Row
• 100-meter ALL OUT Row (challenge to do between 0:15 - 0:30 seconds)
• Repeat until time called

Floor Block 2 - 10 minutes

• Back to back superset:
  (weighted)
  • 6 x Sit-Up to Shoulder Presses
  • 6 total x Alternating Shoulder Presses, Rest
• 6 each x Single Arm Deadlifts (Coach Joshua changed it on us and had us do 8 full deadlifts instead)
• 100-meter Push Row
• 100-meter ALL OUT Row (challenge to do between 0:15 - 0:30 seconds)
• Repeat until finisher:

FINISHER: 30-second ALL OUT Row

Transition to the treads:

Tread Block 1

• Goal: Increase our push pace
• 3 minute Push
• 90 second Base
• 2 minute Push
• 90 second Base
• 1 minute Push
• 90 second Base
• 30 second Push
• 30 second ALL OUT

Tread Block 2

• Goal: Maintain our push efforts
• 75 second Push
• 90 second Base
• 75 second Push
• 75 second Base
• 75 second Push
• 1 minute Base
• 75 second Push
• 45 second 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 3465
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io





25/02/2024

7110


Aerobics,Gym,Weight Lifting,Treadmill,Running



Height 5.7 lb		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in