A Construct and Sweat Session - My Actifit Report Card: February 7 2025

A Construct and Sweat Session

Friday, February 7, 2025 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Ending the work week and starting the morning under the orange lights is always a great way to start the day, especially after missing the two weeks recovering from the foot injury. I got through all four workouts this week with some pain but nothing compared to what it was before visiting the doctor. So kudos to the doctor lol. I'm not out of the woods yet and look forward to picking up my custom made footwear inserts in a few weeks.

Today's Orangetheory Fitness workout template was awesome and I definitely put in some major sweat equity during today's construct blocks on the floor and I got further on the tread block today this week with a total of 2.25 miles but only got up to 8 mile per hour speed unlike yesterday when I hit 8.5mph. The distance was very encouraging as getting over 2 miles is always more like myself. There was a time not too long ago closer to 3 miles a session was more often.

Tomorrow morning Tiffany and I are scheduled for a 9am session which is rare because we usually do our workouts at 5am in the morning but that is during the week. The weekends allows us to do the later sessions. We also drive further out for those workouts. Tomorrow we are going to workout at OTF Apopka and as a bonus we will be working out for our 279th Orangetheory Fitness coach as a couple and as a bigger bonus I will be starting my ELEVENTH year as an Orangetheory Fitness member.

This morning's workout recap is below.

Today's Workout Recap

Tread Block
Goal: We aimed to maintain our push and sustain or increase our ALL OUT intensity.

• Four rounds were completed, each consisting of:
 • A three-minute push using a Power Walk at 4%+ incline
 • A one-minute ALL OUT effort using a Power Walk at 10+ incline
 • A one-minute and thirty-second walking recovery

Finisher: We finished with a one-minute ALL OUT.

Floor Block 1

Goal: We aimed to match or beat the row distance each round.

Circuit:
• Four Dumbbell cleans
• Four Dumbbell front squats
• Four Dumbbell clean-to-front squats
• A fifteen-stroke ALL OUT row

Floor Block 2

Goal: We aimed to match or beat the row distance each round.

Circuit + Core Anchor:
• Four repetitions of each Dumbbell single-arm snatch
• ANCHOR: Eight Body Weight low bench straight-arm sit-ups
• Four repetitions of each single-arm reverse lunge with weight overhead
• ANCHOR: Eight Body Weight low bench straight-arm sit-ups
• Four repetitions of each Dumbbell single-arm snatch-to-reverse lunge
• ANCHOR: Eight Body Weight low bench straight-arm sit-ups

We repeated the block—with a Body Weight low bench dead-bug (eight repetitions) as an anchor—until time was called.

Finisher: For the finisher, members chose either a one-minute clean-to-front squat or 30 seconds of each single-arm snatch-to-reverse lunge. I chose the single-arm snatch-to-reverse lunge.

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 3675
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics, Gym, Weight Lifting, Walking, Treadmill, Running

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