My Actifit Report Card: February 27 2024

Tuesday, February 27, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

I began my workout on the floor side, and after a warm-up on the rowing machines, our group engaged in cluster sets. In these sets, we performed a single exercise for three rounds, pushing ourselves until we reached our limits, with only brief rest periods between each round. To add intensity, we also incorporated 200-meter rowing sprints between the exercise sets.

After the floor exercises, we transitioned to the treadmill area. The treadmill portion of the workout consisted of 23 minutes of continuous activity, during which we alternated between jogging, running, or power walking. We completed seven two-minute pushes, with a one-minute base pace in between. The objective for the session was to progressively increase our push pace with each round and subsequently reduce our base pace to provide some relief.

For the (weighted) exercises I went with 30's, 40's and a 60 pound dumbbell.

I burned 593 calories, rowed a total of 1,052 meters with a high of 457 WATTS OF POWER at a high of 14 mile per hour rowing speed and finally I totaled 2 miles on the treads but for the first time in weeks did not hit any double figures in mile per hour speeds. I hit a high of 8 miles per hour.

This upcoming Saturday's running event if coming up fast and unfortunately my knee is barking louder. I wore a sleeve and a brace on the knee this morning and although it sucks I had to squeeze in some power walking between my running. I felt some pulling behind the knee and that concerns me but it's all good. I'm still confident I will be able to knock out the 10K run on Saturday, albeit matching the hour I got it done recently is in jeapardy.

Tiffa took her recent Tuesday rest day along with both of our rest day tomorrow. I worked out with the 5am crew at our home studio OTF Nona North and Coach Alex managed up through this morning's template with the energy she brings each and every time.

Here is the template breakdown from this morning's workout:

The Work:

Floor Block - 23 minutes

• Back to back cluster set: (weighted)

  • Close grip chest presses (As Many Reps as Possible), approximately 10 seconds rest
  • Close grip chest presses (As Many Reps as Possible), approximately 10 seconds rest
  • Close grip chest presses (As Many Reps as Possible)

• 200 meter ALL OUT row

• Back to back cluster set: (weighted)

  • Sumo deadlifts (As Many Reps as Possible), approximately 10 seconds rest
  • Sumo deadlifts (As Many Reps as Possible), approximately 10 seconds rest
  • Sumo deadlifts (As Many Reps as Possible)

• 200 meter ALL OUT row

• Back to back cluster set: (weighted)

  • Seated low rows (As Many Reps as Possible), approximately 10 seconds rest
  • Seated low rows (As Many Reps as Possible), approximately 10 seconds rest
  • Seated low rows (As Many Reps as Possible)

• 200 meter ALL OUT row

• Back to back cluster set:

  • Goblet alternating lateral shifts (As Many Reps as Possible), approximately 10 seconds rest
  • Goblet alternating lateral shifts (As Many Reps as Possible), approximately 10 seconds rest
  • Goblet alternating lateral shifts (As Many Reps as Possible)

• Bonus: Repeat exercises at 6 reps only until finisher

• Finisher: (member's choice)

  • 1 minute of close grip chest press OR
  • 1 minute of sumo deadlift OR
  • 1 minute of seated low row OR
  • 1 minute of goblet alternating lateral shift
    (I chose the chest presses)

    Tread Block

    • 2 minute push
    • 1 minute base
    • 2 minute push
    • 1 minute base
    • 2 minute push
    • 1 minute base
    • 2 minute push
    • 1 minute base
    • 2 minute push
    • 1 minute base
    • 2 minute push
    • 1 minute base
    • 1 minute push
    • 1 minute 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 3467
    This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
    
    
    

    
    27/02/2024
    
    11194
    

    Aerobics,Gym,Weight Lifting,Tennis,Running

    

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