An Enduring, Strong and Powerful Start to the Day - My Actifit Report Card: April 27 2024

Saturday, April 27, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

It's the fourth day into another session under the orange lights, but this morning, Tiffany and I did a 9:15 a.m. workout instead of the usual 5:15 a.m. sessions we do during the week.

A Saturday Orangetheory Fitness workout usually means that Tiffa and I drive further out. Today's studio choice was OTF UCF, one of the bigger studios with the most advanced treadmills. Classes are usually smaller, so we have plenty of room to get through the group workout without being in each other's way.

Today's template was endurance with some strength on the floor and rowers with power blocks on the treadmills.

I burned a well-earned 680 calories, used 35-pound dumbbells for the weighted exercises, rowed over 1550 meters with a high of 436 WATTS OF POWER and a high of 14.2 miles per hour rowing speed, and totaled 2.3 miles on the treads with running speeds of 5.4 miles per hour. I broke my promise and hit 10.5 miles per hour on the last ALL-OUT.

The month is almost over so I went for it. I know I had promised not to hit double digits this month, but I no longer feel any residual pain or soreness from the hamstring injury.

It was an incredible workout and a great way to start a Saturday morning.

Today's Workout Recap

Tread Round 1

Floor Block 1:
12X TRX push-up where your feet are on TRX and you're doing a plank position and then push-up (I opted for inclined pushups off a bench instead)
6X Cobra with dynamic shoulder mobility
Two Rounds
Transition to the Rower
6X deadlift to low rows
200-meter Base Row
Repeated until time was called

Floor Block 2
12X TRX reverse hamstring pulls (I only do the upper body reps, so I did weighted hip bridges which have the same effect on the hamstrings)
12 total alternating high plank rotations
Repeated 2 times then move to rower
6X Squat to bicep curls
200-meter Base Row
Repeated until time was called

FINISHER
30 seconds of All Out row or
30 seconds of Deadlift to low row or
30 seconds of Squat to bicep curls
(I chose the ALL OUT row)

Tread Round 1
30-second push
1 minute Base
1 minute All Out
Walking Recovery
30-second push (needed to match the push from before)
1 minute All Out
90-second Recovery

Tread Round 2
30-second push
1 minute Base
45-second All Out (Needed to increase intensity from the previous round)
Walking Recovery
30-second push (needed to match the push from before)
45 second All Out
90-second Recovery

Tread Round 3
30-second push
1 minute Base
30-second All Out (Needed to increase intensity from the previous round)
Walking Recovery
30-second push (needed to match the push from before)
30 second All Out
90-second Recovery

Tread Round 4
1 minute All Out (matching All Out intensity from Round 1 then recover for 75 seconds)
45-second All Out (matching All Out intensity from Round 2 then recover for 75 seconds)
30-second All Out (matching All Out intensity from Round 3)

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 3498
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

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

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