Got in a Sweat Sesh - My Actifit Report Card: April 21 2024
Sunday, April 21, 2024 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
On April 5th, Orangetheory Fitness members participated in a power day workout that was repeated today. The session included multiple 45-second all-out efforts on the treadmill, with 90-second walking recovery periods between blocks. The floor routine focused on strength-based rowing, mini band exercises, and a series of unload, load, and explode sets targeting specific muscle groups.
The floor portion began with a rowing sequence synchronized with the treadmill group, consisting of a 30-second push, 45-second base, another 30-second push, and a final 45-second all-out effort. Although the coach suggested maintaining a 24-stroke-per-minute pace, participants were allowed to row at their own speed.
Transitioning to the floor exercises, the main block consisted of tri-sets concentrating on individual muscle groups. Each tri-set began with an unweighted unload movement, followed by a loaded strength-based exercise, and concluded with a power move. The first half of the block incorporated mini bands for added resistance, while the second half omitted them. Participants completed three rounds of exercises, which proved to be an appropriate amount of work within the allotted time.
The second floor block concentrated on core exercises utilizing mini bands around the wrists. After a few minutes of core work, participants returned to the rowers to conclude the template.
The treadmill portion of the workout comprised four blocks. Each block began with a 30-second push, followed by a 45-second base, another 30-second push, and a 45-second all-out effort. Starting from the second block, an additional 45-second all-out segment with a 45-second walking recovery was added at the beginning of each block. Between blocks, participants enjoyed a generous 90-second walking recovery period.
I burned 740 calories, totaled 1,845 meters on the rowers while hitting a high of 444 WATTS OF POWER and a high of 13.2 mile per hour rowing speed and 2.45 miles on the treadmills while maintaining a running speed between 5.6mph to 9.5mph.
I went with 35 pound dumbbells for the weighted exercises.
Today's Workout Recap
Row Block 1
• 30 second push row @ 24 strokes / minute
• 45 second base @ 24 strokes / minute
• 30 second push @ 24 strokes / minute
• 45 second ALL OUT @ 24 strokes / minute
Floor Block 1 - 11 minutes
• 2 rounds back to back unload / load / explode:
• 8 x mid band good morning
• 5 x mid band deadlift
• 8 x mid band bridge (explosive), rest
• 2 rounds back to back unload / load / explode:
• 8 x TRX low row
• 8 x low row
• 8 each x single arm low row (explosive), rest
• If finished then repeat all exercises as a single block
Floor Block 2 - 3.75 minutes circuit
• 8 each x low band bird dog single arm glide
• 8 x low band back extension
Row Block 2
• 30 second push row @ 24 strokes / minute
• 45 second base @ 24 strokes / minute
• 30 second push @ 24 strokes / minute
• 45 second ALL OUT @ 24 strokes / minute
Tread Block 1
• 30 second push
• 45 second base
• 30 second push
• 45 second ALL OUT
Tread Block 2
• 45 second ALL OUT
• 45 second walking recovery
• 30 second push
• 45 second base
• 30 second push
• 45 second ALL OUT
Tread Block 3
• 45 second ALL OUT
• 45 second walking recovery
• 45 second ALL OUT
• 45 second walking recovery
• 30 second push
• 45 second base
• 30 second push
• 45 second ALL OUT
Tread Block 4
• 45 second ALL OUT
• 45 second walking recovery
• 45 second ALL OUT
• 45 second walking recovery
• 45 second ALL OUT
• 45 second walking recovery
• 30 second push
• 45 second base
• 30 second push
• 45 second ALL OUT
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?
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?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3494
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 lb |  | Weight170 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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I love your consistency
Go harder!!!
💪🏽🙏🏼 !WINE @rafzat
After reading your blog, I understood that your program is focused in burning calories and utilizing the "orange zone" to increase metabolism.😯 I see, I see...
I am new to the terms "push" and "rows" and other terminologies you used, I would love to see how it is executed through pictures... Well it's quite understandable that when working out specifically your program need full attention because there a time limit for every execution, you need to focus. So taking the time to take pictures might be difficult.
Anyways, you blog was a fun read sir. It was presented wall and very informative! Have a great day ahead sir! 😁
Phone use during workouts is not allowed and pretty much impossible but if you search YouTube or TikTok there are videos with some helpful tips to give a feel of what it’s all about 👍🏽 @iamscinttwister !ALIVE
@iamscinttwister! You Are Alive so I just staked 0.1 $ALIVE to your account on behalf of @ jimmy.adames. (1/20)
The tip has been paid for by the We Are Alive Tribe through the earnings on @alive.chat, feel free to swing by our daily chat any time you want, plus you can win Hive Power (2x 50 HP) and Alive Power (2x 500 AP) delegations (4 weeks), and Ecency Points (4x 50 EP), in our chat every day.
