My Actifit Report Card: March 14 2024

Thursday, March 24, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Celebrating Pi Day with a dynamic run-row and strength exercises on the floor!

I'm into week two of dealing with the hamstring injury and it was the second time I did back to back session and just like last week the second day was rough. With that said, in both situations I got through the workouts.

Now, obviously my impact is limited and I power walked instead of run and I did use 25 and 35 pound dumbbells for the weighted exercise and in some cases ususally go heavier and lucked out because there were TRX excercises in the template. The only exercise that I just did not attempt to do were the snatches, so I just did weighted squats (very slow squats lol)

This morning's workout featured a challenging yet rewarding run-row sequence, tailored for endurance and power. The objective was to complete as many rounds as possible, culminating in a choice between a 30-second all-out run or row. The initial round set the pace with a 0.1 mile base run followed by an 0.5 mile push, transitioning into a 200 meter row at full intensity. The second round adjusted slightly, incorporating a base run leading into a 0.2 mile push, repeated twice, each followed by the 200 meter sprint on the rower. The third phase introduced three sets of a 0.1 mile base run, a 0.1 mile push, and a concluding 200 meter row at maximum effort. An additional opportunity was offered with a 0.1 mile run on the treadmill coupled with a 200 meter all-out row. The workout wrapped up with the participant's choice of a 30-second intense run or row, which I was on the tread when it was called.

The floor exercises were equally engaging, starting with TRX exercises to prepare the body. The most demanding segment featured snatches (which I modified to doing a slow squat with the weight on my shoulder) and challenging single-arm overhead reverse lunges, testing both strength and stamina. The final block focused on power, with additional snatches marking the end of a rigorous session.

Here is the breakdown keeping in mind that I did power walk and I went a lot slower throughout the whole template than I would normally do. I'm usually going beast mode at ever session historically but during injuries especially these days I do listen to my body and continue to remain active but with caution and I am taking a few days off in between which is excruciating for me to do. I've been working out under the orange lights for over 10 years now and I don't miss many days in between. I usually workout 5 to 6 days a week. Can't wait until I'm back to my normal self in a few weeks.

The Work:

Tread / Row Block - 23.5 minutes

• Round 1:
  • 160m (0.1 miles) base (Power Walkers 0.05 miles)
  • 800m (0.5 mile) push (Power Walkers 0.25 miles at 4% incline)
  • 200m ALL OUT row
• Round 2 - 2 rounds of:
  • 160m (0.1 miles) base (Power Walkers 0.05 miles)
  • 320m (0.2 miles) push (Power Walkers 0.1 miles at 6%+ incline)
  • 200m ALL OUT row
• Round 3 - 3 rounds of:
  • 160m (0.1 miles) base (Power Walkers 0.05 miles)
  • 160m (0.1 miles) push (Power Walkers 0.05 miles at 8%+ incline)
  • 200m ALL OUT row
• Bonus - repeat until finisher:
  • 160m (0.1 miles) tread (Power Walkers 0.05 miles)
  • 200m ALL OUT row
• Finisher: 30 second ALL OUT (Power Walkers at 10+ incline) OR 30 second ALL OUT row

Floor Block 1 - 6.75 minutes back to back

• 10 x TRX Y-raise
• 10 x TRX low row (explosive)
• 10 x TRX bicep curl

Floor Block 2 - 6.75 minutes back to back unilateral

• 6 x single arm upright row (Right)
• 6 x single arm snatch (Right)
• 6 x single arm overhead reverse lunge (Right)
• 6 x single arm upright row (Left)
• 6 x single arm snatch (Left)
• 6 x single arm overhead reverse lunge (Left), rest

Floor Block 3 - 7 minutes back to back

• 12 total x high plank alternating low row
• 6 x plank pop
• 6 x tricep push up
• Repeat until finisher: 30 second of alternating single arm snatch

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 3475
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