Rep and Recover Template - My Actifit Report Card: September 7 2023

Thursday, September 7, 2023 - 2G - 60 minutes

E = Endurance S = Strength P = Power

Tiffany was back at it with me this morning after she took back to back rest days and we worked out with the 5am crew over at our home studio, OTF Nona North and Coach Alex managed us through today's busy template.

I had every intention of holding back a bit, because tomorrow's template is going to be a tough one and I have another five days of full body workouts with a practice outside run in the mix as Tiffa and I prepare for running season.

With that said, I wouldn't say I held back too much lol.

Had my lowest calorie burn with 586 in the last handful of workouts. I've been getting over 600 plus consistently.

I matched my run distance from yesterday at 2.55 miles including a high of 10.4 mile per hour during my last ALL OUT run.

Important to note, that today's run blocks included mostly inclines %

Rowed only a total of 913 meters, but rowed a high of 479 WATTS OF POWER at a high of 13.7 mile per hour rowing speed.

Used 20, 25, 30 or 35 pound dumbbells for the (weighted) excercises

The Work:

Tread Block 1

• ⁠30 second base at 6% • ⁠30 second base at 3% • ⁠30 second base at 1% • ⁠45 second base at 6% • ⁠45 second base at 3% • ⁠45 second base at 1% • ⁠1 minute base at 6% • ⁠1 minute base at 3% • ⁠1 minute ALL OUT

Tread Block 2

• ⁠90 seconds to complete 0.1 miles, recover at own our pace until the next round • ⁠2.25 minute to complete 0.1 mile at 3%, recover at own our pace until the next round • ⁠3 minute to complete 0.1 mile at 5%, recover at own our pace until the next round

Tread Block 3

• ⁠3 minute to complete 0.1 mile at 5%, recover at own our pace until the next round • ⁠2.25 minute to complete 0.1 mile at 3%, recover at own our pace until the next round • ⁠90 second to complete 0.1 mile, recover at our own pace until finisher

FINISHER: 30 second ALL OUT

Floor Block 1

AQAP = As Quick As Possible

• ⁠30 seconds to do 8 cleans AQAP, (weighted), recover until next round • ⁠30 seconds to do 8 total bosu bicycle crunches AQAP, recover until next round • ⁠30 seconds to do 8 bosu knee tucks AQAP, recover until next round • ⁠45 seconds to do 10 cleans AQAP, (weighted), recover until next round • ⁠45 seconds to do 10 total bosu bicycle crunches AQAP, recover until next round • ⁠45 seconds to do 10 bosu knee tucks AQAP, recover until next round • ⁠1 minute to do 12 cleans AQAP, (weighted), recover until next round • ⁠1 minute to do 12 total bosu bicycle crunches AQAP, recover until next round • ⁠1 minute to do 12 bosu knee tucks AQAP, recover until next round

Row Block

• ⁠90 seconds to do a 150 meter ALL OUT row, then 10 in and out quick feets, recovery row until next round • ⁠2.25 minute to do 200 meter ALL OUT row, 10 in and out quick feets, recovery row until next round • ⁠3 minute to do 250 meter ALL OUT row, 10 in and out quick feet, recovery row until next round • ⁠Last 30 seconds is an ALL OUT row

I felt more comfortable doing jump lunges instead of the quick feets and Coach Alex was ok with it.

Floor Block 2 - 6.75 minutes circuit

• ⁠10 bosu bridge holds with pullovers (weighted) • ⁠10 bosu kneeling tricep extensions (weighted) • ⁠5 bosu goblet split squats, (weighted), each side • ⁠Repeat until finisher

FINISHER: 30 seconds of bosu knee tucks

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

Jiffy (Jimmy + Tiffany) as we are known in the Orangetheory community.

What Is Orange Everest At Orangetheory? – [Complete Guide]

https://bikerepic.com/what-is-orange-everest-at-orangetheory/

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 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 3349
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 ft		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in