My Actifit Report Card: January 5 2024

Friday, January 5, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

First FriYAY workout of the year was a wonderful way to start the weekend and I was able up to muster up enough to get in an amazing session under the orange lights.

It was a bit rugged this week after overindulging a bit lol through the holidays but I never stopped working out and outside of a an extra day of rest here and there I was able to get in some decent sweat equity to begin the year on the right path towards another healthy one.

Tiffany was up with me this morning as she got in back to back days after taking an extra day off.

Studio (OTF Nona North - our home studio)

Time (5am)

Coach (Mariah)

I burned a solid 640 calories and rowed over 2000 meters hitting a high of 474 WATTS OF POWER and a high of 13.5 mile per hour rowing speed.

Also totaled two and half miles which was rather good considering that it was under 24 minutes and most of it was on inclines % although what we consider mini-inclines %. It wasn't straight running as I followed the template and took the walking recoveries and honestly Coach Mariah would kick my ass if I didn't lol.

I used 20, 30, 40 or 60 pound dumbbells for the (weighted) exercises.

The Work:

FLOOR

Block 1

• 3 rounds with increasing rows
  • Sumo squat to upright row x8 (weighted)
  • Sumo deadlifts x8 (weighted)
  • TRX bridge rows x8

Transition to rower after each round and each round increase 200 meters

• Row: 100 meters / 300 meters / 500 meters

Block 2

• 3 rounds with decreasing row
  • Push-ups and release x8
  • Chest presses x8 (weighted)
  • TRX tricep extensions x8

Transition to rower after each round and each round decrease 200 meters

• Row: 500 meters / 300 meters / 100 meters

FINISHER (members choice)

• 45 second TRX bridge rows OR
• 45 second TRX tricep extensions (I chose the tricep extensions)

TREAD

Block 1

• 90 second base
• 90 second push
• 90 second push to ALL OUT with Walking Recovery (WR)

Block 2

• 75 second base at 1.5%
• 75 second push at 1.5%
• 90 second push to ALL OUT at 1% with WR

Block 3

• 1 minute base at 2%
• 1 minute push at 2%
• 90 second push to ALL OUT at 1% with WR

Block 4

• 45 second base at 2.5%
• 45 second push at 2.5%
• 90 second push to ALL OUT at 1% with WR

Block 5

• 30 second base at 3%
• 30 second push at 3%
• 90 second push to ALL OUT at 1%

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-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:

I’m up to 3432
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