Endured the Powerful Start - My Actifit Report Card: April 18 2024

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

E = Endurance
S = Strength
P = Power

This morning, our Orangetheory Fitness session focused on endurance and power, incorporating both treadmills and floor exercises. The session included the use of a BOSU ball on the floor, and yes, there were plenty of burpees to challenge us all.

Between the first and second, and between the third and fourth blocks, we had 75 seconds to recover. There was a longer, 90-second recovery period between the second and third blocks.

During the treadmill segments, we tackled the same blocks twice. Each first block combined endurance with bursts of power. We started with a three-minute push pace, followed by a minute at base pace. The next push was halved in duration, complemented by another base minute, then escalated to a minute of all-out effort. After a 75-second walking recovery, we faced two all-out periods: one lasting a minute and another for 30 seconds, with a 45-second recovery in between. This sequence was repeated for the third and fourth blocks. Our coach encouraged us to intensify our push efforts and maximize our output during the all-out periods. With limited recovery times—just brief walks and base paces—the session was intensely challenging.

I totaled 2.83 miles and kept my speeds as low at 6 miles per hour but maxed out at 9.9 miles per hour and still keeping true to not breaking into a double figure ALL OUT until next month.

The floor exercises mirrored the treadmill blocks in duration. The longer floor blocks were structured as high-repetition endurance workouts. In the first block, we performed chest presses while holding a bridge position with our feet on the BOSU, followed by a short rest, then moved onto full v-ups seated on the BOSU. Each set ended with an intense all-out rowing session to elevate our heart rates significantly.

The shorter blocks focused on power. In the initial short block, we did a minute of burpees, each followed by lifting the BOSU above our heads for a shoulder presses. We were tasked with counting our reps, as we aimed to match or exceed this number in the second round, which lasted for 30 seconds.

The third floor block revisited the structure of the first, but this time we performed low rows with a single dumbbell, supporting ourselves by resting a knee on the BOSU. This was followed by back extensions, then a return to the rows. In the subsequent shorter block, we incorporated burpees again, this time adding a plank jack at the bottom of each burpee.

I went with 35 pound dumbbells for the WEIGHTED exercises.

I rowed a total of 600 meters. Again, not a lot of rowing as they have kept it minimal this week and I'm sure it's because DRI-TRI is coming up this weekend and we rowed our faces off last week. Usually there is a healthy amount of rowing in an Orangetheory session.

With that said, I hit a high of 478 WATTS OF POWER and a high of 14.2 miles per hour rowing speed.

I also added an extra challenge by jumping with the BOSU burpee exeercises.

Today's workout was a rigorous blend of endurance and power, thoroughly testing our limits as a group in both cardio and strength disciplines.

I burned 777 calories!

Today's Workout Recap

Tread Block 1

• 3 minute push
• 1 minute base
• 90 second push
• 1 minute base
• 1 minute ALL OUT

Tread Block 2

• 1 minute ALL OUT
• 45 second walking recovery
• 30 second ALL OUT

Tread Block 3

• 3 minute push
• 1 minute base
• 90 second push
• 1 minute base
• 1 minute ALL OUT

Tread Block 4

• 1 minute ALL OUT
• 45 second walking recovery
• 30 second ALL OUT

Floor Block 1 - 7.5 minutes work & rest

• 12 - 16 x bridge hold with chest presses (feet on BOSU), rest
• 12 - 16 x BOSU full v-ups, rest
• 200 meter ALL OUT row (challenge was to do it between 30 seconds - and one minute), rest

Floor Block 2

• 1 minute of BOSU burpee with shoulder presses (count reps)
• 45 second recovery
• 30 second of BOSU burpee with shoulder presses (count and check reps - aim for at least half of previous count)

Floor Block 3 - 7.5 minutes work & rest

• 12 - 16 each x BOSU half kneeling single arm low rows, rest
• 12 - 16 x BOSU back extensions, rest
• 200 meter ALL OUT row (challenge was to do it between 30 seconds - and one minute), rest

Floor Block 4

• 1 minute of BOSU burpee with high plank jacks (count reps)

• 45 second recovery

• FINISHER: 30 seconds of BOSU burpee with high plank jacks (count and check reps - aim for at least half of previous count)

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 3492
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running,Walking

Height 5.7 lb		Weight 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in