My Actifit Report Card: December 5 2023

Tuesday, December 5, 2023 - 12 Days of Fitness Day #5 - “Home is in the Orange Zone” - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

For obvious reasons I wasn't able to mention in my recent posts that we are in the middle of the annual Orangetheory Fitness 12 Days of Fitness challenge. The workouts are still beastmode whether it was this particular series and it pales in comparison to the All Out Mayhem and Hell Week seriess but it's a way to keep folks accountable during the holiday season.

Each day the workout is themed with a cool name.

Today was the fifth day in the series called “Home is in the Orange Zone” and it was a hardcore endurance and power heavy template.

Tiffany and I are up to three completed in the first five days of the twelve and the challenge is to complete 6 out of 12 workouts. Guess what? We workout at OTF 5 to 6 days a week so it's no sweat for us. Where it differs for Tiffa and me is that we do not do all twelve days like we do all 8 days of Hell Week and all the All Out Mayhem days which is about 7 days.

Today's was rather badass.

Overall busy on the floor block mixed with increasing meters throughout every round.

I used 25 and 35 pound dumbbells for the (weighted) excercises.

I burned 689 calories, rowed about 2000 meters and hit a high of 438 WATTS OF POWER and a high of 12.9 mile per hour rowing speed.

Totaled 2.5 miles on the treads and finished out with as high of an 11.1 mile per hour ALL OUT run.

The Work:

Floor Block - 23 Minute Circuit Add-On

• Round 1:

  • 8 push presses (weighted)
  • 100-meter push row

• Round 2:

  • 8 push presses (weighted)
  • 8 high pulls with power (weighted)
  • 200-meter push row

• Round 3:

  • 8 push presses (weighted)
  • 8 high pulls with power (weighted)
  • 8 total X-squat jack with floor taps
  • 300-meter push row

• Round 4:

  • 8 push presses (weighted)
  • 8 high pulls with power (weighted)
  • 8 total X-squat jack with floor taps
  • 8 TRX bridge rows
  • 400-meter push row

• Round 5:

  • 8 push presses (weighted)
  • 8 high pulls with power (weighted)
  • 8 total X-squat jack with floor taps
  • 8 TRX bridge rows
  • 8 total high plank alternating oblique knee tucks
  • 500-meter push row

• Bonus: Repeat exercises only until finisher

• FINISHER: 30 seconds of X-squat jack with floor taps

Treadmill Block 1

• 30 second push
• 30 second base
• 45 second push
• 45 second base
• 1 minute push
• 1 minute base
• 75 second push
• 75 second base
• 90 second push
• 90 second base
• 30 second ALL OUT

Treadmill Block 2

• 90 second push
• 90 second base
• 75 second push
• 75 second base
• 1 minute push
• 1 minute base
• 45 second push
• 45 second base
• 30 second push
• 30 second base
• 30 second ALL OUT

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

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:

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

Aerobics,Gym,Weight Lifting,Treadmill,Running

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