Week Starting Benchmark Challenge and Switch Template - My Actifit Report Card: January 13 2025

Week Starting Benchmark Challenge and Switch Template

Monday, January 13 - 2G - (1 mile run or 1/2 mile power walk for time) - 60 Minute Workout

E = Endurance
S = Strength
P = Power

As we are into a New Year, Orangetheory Fitness never stops challenging us and today was the 1 Mile Benchmark Challenge for time which I usually run. I've run it for years but with my bad foot and the running event that Tiffany and I are participating in this coming Saturday I chose to do the power walk option which was half mile.

Ironically, the last time there was this particular benchmark I was dealing with a real bad hamstring injury and I had to power walk it then as well.

Not very good times but my goal was to come in under eight minutes and I have done that.

I just want to make sure that I can run this Saturday before my appointment with the foot doctor this upcoming Monday and after that who knows how long the doctor is going to tell me to give intense physical activity a break for bit. Hopefully it's not for a long time because I would go nuts.

With all that said, I worked out today, will workout tomorrow and Thursday, and the run on Saturday.

Today's Workout Recap

Tread Block 1 – 2.5 minutes

• We spent 30 seconds at a push pace.
• We spent 30 seconds walking.
• We spent 30 seconds at a push to ALL OUT pace.
• We spent 30 seconds walking.
• We spent 30 seconds at an ALL OUT pace.

Floor Block 1 – 2.5 minutes

• We performed butt kicks for 30 seconds.
• We performed a 1,2,3 knee drive combo for 30 seconds.
• We performed butt kicks for 30 seconds.
• We performed a 1,2,3 knee drive combo for 30 seconds.
• We performed a lateral bound to squat jump for 30 seconds.

Tread Block 2 – 1 mile run (14 minutes)

• Power walkers completed the challenge on a 4% incline and I pushed my speed to no more than 4.3 miles per hour.
• After finishing, we completed a 150-meter row plus 0.1 mile on the treadmill on repeat as a bonus until time was up.

Floor Block 2 – 14 minutes

• We completed 2 rounds of:
  • High plank single arm reverse fly on a bench (8 reps each side)
  • Single arm concentration curl (8 reps each side)
• We then completed 2 rounds of:
  • Single arm neutral grip step down (8 reps each side)
  • Single leg deadlift to knee raise (8 reps each side)
• We repeated all exercises as one block when finished.

Tread Block 3 – 2.5 minutes

• We repeated the same format as Tread Block 1.

Floor Block 3 – 2.5 minutes

• We performed high plank alternating shoulder taps for 30 seconds.
• We performed superman for 30 seconds.
• We performed high plank alternating shoulder taps for 30 seconds.
• We performed superman for 30 seconds.
• We performed high plank alternating knee drives (mountain climbers) for 30 seconds.

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 3668

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

Aerobics, Moving Around Office, Weight Lifting, Walking, Treadmill

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