Operation SaturSlay - My Actifit Report Card: January 11 2025

Operation SaturSlay

Saturday, January 11, 2025 - 2G - /One Mile Benchmark Challenge Prep/ - 60 Minutes

E = Endurance
S = Strength
P = Power

Another Orangetheory Fitness workout in the books and with the One Mile Run for time benchmark challenge coming up Monday today's template included a prep for it.

I'm struggling bad with foot so I had no intentions off running today so I power walked the blocks and intend to do it power walking it on Monday. That will be the first time I power walk the miler as I'm a runner but lately it's been harder and harder to do so.

I intend to run the 5K running event coming up next weekend but I get to see a foot specialist that Monday after the event and I will get more details on what I'm dealing with and how long is that going to take me out of my working out and running activities. Hopefully, I won't be out of commission for too long.

For now I will continue working out and power walking efficiently to ensure I still get my fitness activity in.

Loved today's template and was able to get some great exercises in and did some good rowing while maintaining some good watts of power on the rower.

Today's Workout Recap

Tread: 3 Blocks

Block 1 (6 minutes 30 seconds)

• We ran for 6 minutes to maximize distance.
• We finished with a 30-second ALL OUT.

Block 2 (6 minutes 30 seconds)

• We ran for 6 minutes to maximize distance.
• We finished with a 30-second ALL OUT.

Block 3 (6 minutes 30 seconds)

• We pushed for 2 minutes.
• We returned to base for 1 minute.
• We pushed for another 2 minutes.
• We returned to base for 1 minute.
• We ended with a 30-second ALL OUT.

Floor: 2 Blocks

Block 1 (14 minutes 30 seconds; 4 Rounds)

• Round 1: All exercises + row
• Round 2: Chose 3 exercises + row
• Round 3: Chose 2 exercises + row
• Round 4: Chose 1 exercise + row

We performed:

• 8 Full Lateral Step Ups (each side)
• 8 TRX Pull-ups
• 8 Close Grip Chest Presses
• 8 TRX "Pallof" Presses
• A 200-meter ALL OUT row

Block 2 (6 minutes 30 seconds)

• We performed 4 Shoulder Presses to Stand.
• We did 4 Tap Front Squats.
• We completed 4 more Shoulder Presses.
• We finished each sequence with 8 Knee Tucks.

Finisher (30 seconds)

• We ended the workout with a 30-second Shoulder Press to Stand finisher.

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-Exercise 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/

What are TRX "Pallof" Presses

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3667

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics, Gym, Shopping, Weight Lifting, Walking, Treadmill

Height 5.7 in		Weight 175 lb		Body Fat %
Waist 34 in		Thighs in		Chest in