A Second Benchmark Challenge This Week and Circuit Template - My Actifit Report Card: January 16 2025

It's not often that there are two benchmark challenges in one week and today's is one of the tough ones which was the 2000 meter row for time. My personal record was set back in July 23, 2020 when I rowed the 2000 meters in 7 minutes and 17 seconds. That was before getting COVID in 2021 and the car accident in 2023 so needless to say my best personal records for these challenges are much more out of reach than I would like to admit.

With all that said, I actually did it in 8 minutes and 3 seconds this morning which is better than the close to 8 minutes and 15 seconds back in April of 2024 when it was probably the worst time I've done it for all the years this challenge has been happening.

As I mentioned earlier in the week, 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 a break from my more intense workout activities. Hopefully not a long break because my workouts are a huge part of my mental health as well.

With all that said, I worked out today along with the benchmark challenge.

Today's Workout Recap

Tread/Floor Block 1 – 13 minutes

• Completed a 0.5-mile treadmill effort (just once)

Circuit

• Performed TRX single-arm squat reach with rotation: 5 reps each side
• Performed hip hinge swing: 10 reps
• Performed high plank knee tuck: 10 reps

Row Block 1 – 13 minutes

• Completed a 2000-meter row benchmark
• After finishing, repeated 0.1 mile on the treadmill plus a 30-second walking recovery

Tread Block 1 – 7 minutes

• Performed 30-second push to 90-second base (3 rounds)
• Ended with a 60-second ALL OUT finisher

Floor Block 1 – 7 minutes

• Performed chest press TRX: 10 reps
• Performed alternating lateral lunge: 10 total
• Performed clean to neutral grip push press: 10 reps
• Finished with a 60-second finisher, choosing any of the three exercises

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 3670

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