OTF’s “Twelve Days of Fitness” Day Nine - “Most Splat Points” - My Actifit Report Card: December 9 2024

OTF’s “Twelve Days of Fitness” Day Nine - “Most Splat Points”

Monday , December 9, 2024 - 12 Days of Fitness - Day 9 - "Most Splat Points" - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

OTF’s “Twelve Days of Fitness” Day Nine - “Most Splat Points”

We completed a power-focused workout that emphasized transitioning from push efforts to all-out intervals. Each all-out lasted just 30 seconds, making them relatively manageable.

On the treadmills, we moved through four blocks. Each block included two efforts: first a push followed by a base recovery, ending with a 30-second all-out. After a brief walking segment, we launched directly into another push-all-out sequence. In the first block, the effort involved a 75-second push and a 45-second base. With each subsequent block, the push period became shorter, while the base interval gradually increased.

The floor portion featured two blocks, both structured around drop sets. In the first block, we worked with low rows and goblet squats. In the second, we focused on chest presses and forward lunges. The goal was to start heavy for 6–10 reps, then switch to a lighter weight to squeeze out as many additional reps as possible.

Today's Workout Recap

Tread Block 1 - 5 minutes

• We performed a 75-second push
• Followed it with a 45-second base
• Completed a 30-second ALL OUT
• Took a 45-second walking recovery
• Performed another 75-second push
• Ended with a 30-second ALL OUT

We then took a 90-second walking recovery.

Tread Block 2 - 4.75 minutes

• We performed a 1-minute push
• Transitioned into a 1-minute base
• Completed a 30-second ALL OUT
• Took a 45-second walking recovery
• Performed another 1-minute push
• Ended with a 30-second ALL OUT

We then took a 90-second walking recovery.

Tread Block 3 - 4.5 minutes

• We performed a 45-second push
• Transitioned into a 75-second base
• Completed a 30-second ALL OUT
• Took a 45-second walking recovery
• Performed another 45-second push
• Finished with a 30-second ALL OUT

We then took a 90-second walking recovery.

Tread Block 4 - 4.25 minutes

• We performed a 30-second push
• Transitioned into a 90-second base
• Completed a 30-second ALL OUT
• Took a 45-second walking recovery
• Performed another 30-second push
• Ended with a 30-second ALL OUT

Floor Block 1 - 11.25 minutes

• We completed a back-to-back drop set:
  • Performed 6–10 heavy low rows
  • Continued with as many low row repetitions as possible using lighter weight, then rested
• Completed another back-to-back drop set:
  • Performed 6–10 heavy goblet squats
  • Continued with as many goblet squat repetitions as possible using lighter weight, then rested

We then took a 90-second recovery.

Floor Block 2 - 10.25 minutes

• We completed a back-to-back drop set:
  • Performed 6–10 heavy chest presses
  • Continued with as many chest press repetitions as possible using lighter weight, then rested
• Completed another back-to-back drop set:
  • Performed 6–10 total alternating forward lunges (heavy)
  • Continued with as many alternating forward lunges as possible using lighter weight, then rested
• We repeated these sets until the finisher, where we chose one of the following for 30 seconds:
  • Low row
  • Goblet squat
  • Chest press
  • Alternating forward 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/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3647

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

Aerobics, Gym, Moving Around Office, Weight Lifting, Walking, Treadmill

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