My Actifit Report Card: January 18 2024

Thursday, January 18, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

After yesterday's scheduled rest day, I felt good going into today's workout and although I prefer to start on the rowers/floor first today Coach Alex had all of us start on the treads.

Felt good and today's template was one we did earlier in the month and it was just as awesome.

Tiffany was back at it after taking two rest days so she was feeling fresh and ready to crush the workout too.

Studio (OTF Nona North - our home studio)

Time (5:00am)

Coach (Alex)

Today was POWER on the tread and rower, unilateral work on the floor. The benches were lowered for today's session.

The treadmill blocks was quite dynamic and challenging. It involved three segments on the treadmill, with the primary adjustment being a gradual 15-second reduction in the "ALL-OUT" intervals each time. We began with a 45-second push pace, seamlessly transitioning into an ALL-OUT sprint, then ease into a walking recovery. This pattern was followed by another push, a steady base pace, and a final ALL OUT sprint. The aim here was to progressively boost the intensity of our ALL OUT periods as they became shorter.

Moving to the floor exercises, each segment started with a power row that was timed to match the treadmill intervals. Even though it's a power row, the idea at Orangetheory Fitness is to keep a controlled stroke rate, which gives it more of a strength training feel. After completing the rowing buy-in for the first two segments, the focus shifts to weight exercises that emphasized unilateral movements.

Today's template was a fantastic blend of cardio and strength training,

I burned over 719 calories and totaled 2.7 miles in distance and ran a high of a 12 mile per hour ALL OUT at the end and totaled 1,159 meters on the rower. I focused on the template challenge which was for us to keep all our rowing today at 22-25 strokes to reach the goal set.

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

The Work:

Tread Block 1

• Goal: increase our ALL OUT pace each round
• 45 second push
• 1 minute ALL OUT
• 1 minute walking recovery
• 45 second push
• 30 second base
• 1 minute ALL OUT
• 1 minute walking recovery
• 30 second base
• 1 minute ALL OUT

Tread Block 2

• Goal: increase our ALL OUT pace each round
• 45 second push
• 45 second ALL OUT
• 1 minute walking recovery
• 45 second push
• 30 second base
• 45 second ALL OUT
• 1 minute walking recovery
• 30 second base
• 45 second ALL OUT

Tread Block 3

• Goal: increase our ALL OUT pace each round
• 45 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 45 second push
• 30 second base
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second base
• 30 second ALL OUT

Floor Block 1 - 7.5 minutes

• Buy-in (once only):
  • 45 second push row (22 - 24 strokes per minute)
  • 1 minute ALL OUT row (22 - 24 strokes per minute)
• Back to back (weighted):
  • 6 each x rear foot elevated single arm split squat
  • 12 total x alternating goblet step-down squat, rest

Floor Block 2 - 6.75 minutes

• Buy-in (once only):
  • 45 second push row (22 - 24 strokes per minute)
  • 45 second ALL OUT row (22 - 24 strokes per minute)
• Back to back (weighted):
  • 6 each x balance bicep curl
  • 12 x tricep extension (lying on the bench), rest

Floor Block 3 - 6 minutes

• Buy-in (once only):
  • 45 second push row (22 - 24 strokes per minute)
  • 30 second ALL OUT row (22 - 24 strokes per minute)
• Back to back until finisher:
  • 6 x hip raise
  • 6 x double crunch
  • 6 total x high plank (hands on bench) alternating up and down, rest
• Finisher (members choice):
  • 30 seconds of hip raise OR
  • 30 seconds of double crunch OR
  • 30 seconds of high plank (hands on bench) alternating up and down (I chose these)

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 3441
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