Endured a Tough One - My Actifit Report Card: May 2 2024

Thursday, May 2, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Yesterday was my scheduled rest day from working out, so I went into this morning's session ready to put in some work. It turned out to be a rigorous template that I managed to crush moderately. What I mean by that is that my stats were decent but not beast mode level, although some may say I'm being modest.

Workouts at Orangetheory Fitness are challenging. In any given session, there may be brutal workouts like the one I did on Tuesday or tough but manageable workouts like today. You never get cheated in any of the classes. It's sweat equity at its best, but each day is a different template, and each day, I go in truly not knowing how I am going to feel when that first minute pops off.

Today's template was endurance on the treads and unilateral work on the floor working with tempo.

Today, most of the tread block was at base pace with little surges of speed every couple of minutes. It is sneaky hard, and we have plenty of opportunities for calorie and/or splat burning. The floor was all unilateral movements with nice slow movements to burn out the muscles, followed by the AMRepsAP (as many reps as possible).

The tread blocks felt easy initially, but it felt gradually intense. Every few minutes, we had a little increase in our pace, but then we were challenged to see how we recovered back at base. You start off with a 30-second base to push the pace and then a 90-second base. This repeated three times, and then we tapped up the pace a little to a push. Four more of these, and then we got another tap-up to push it into an all-out. The finisher was a 30-second push to all out straight into an all-out.

Three blocks on the floor felt a bit short, given how the template was set up, but all followed the same format. We did unilateral movements - first on the left side and then on the right side. The first round was slow-paced - so if you are loaded up on the reverse lunge, you took a slow count down and up before going into the AMRepsAP (as many reps as possible) part of that followed. We had to do both sides, and then, it was a recovery activity with a bit of a core move - either bear plank lifts, knee drives with an overhead reach, or an airplane. Each block had a 200-meter all-out row, and we returned to the exercises. Today's finisher was a one-minute all-out a row in time with the treads (they are doing a 30-second push to all-out and then a 30-second all-out).

I burned over 600+ calories, rowed over 1000+ meters, and ran a total of 2.55 (NO WALKING RECOVERIES - STRAIGHT RUNNING) respectively.

The range of my running speeds today was an ok 6.2mph up to 8.1mph.

I hit a high of 467 WATTS of rowing power with a 13.5-mile-per-hour rowing speed.

I used 35, 40, and/or 50-pound dumbbells for the weighted exercises on the floor.

Today's Workout Recap

Floor Block 1 - 6.5 minutes

• Work & active recovery - unilateral tempo couplet:
⁠• ⁠6 x single arm neutral grip reverse lunge (slow) (Left Side)
⁠• ⁠single arm neutral grip reverse lunge (Left Side) (As Many Reps As Possible)
⁠• ⁠6 x single arm neutral grip reverse lunge (slow) (Right Side)
⁠• ⁠single arm neutral grip reverse lunge (Right Side) (As Many Reps As Possible)
• ⁠12 total x bear plank alternating lift
• ⁠200 meter ALL OUT row (Challenge do it between 30 seconds - 1 minute) - once only
• ⁠Repeat exercises only for the remainder of the block

Floor Block 2 - 6.5 minutes

• Work & active recovery - unilateral tempo couplet:
⁠• ⁠6 x split stance single arm high row (slow) (Left Side)
⁠• ⁠split stance single arm high row (Left Side) (As Many Reps As Possible)
⁠• ⁠6 x split stance single arm high row (slow) (Right Side)
⁠• ⁠split stance single arm high row (Right Side) (As Many Reps As Possible)
• ⁠6 each x lateral lunge to knee drive with overhead reach
• ⁠200 meter ALL OUT row (Challenge do it between 30 seconds - 1 minute) - once only

• ⁠Repeat exercises without rowing for the remainder of the block

Floor Block 3 - 7 minutes

• Work & active recovery - unilateral tempo couplet:
⁠• ⁠6 x bridge hold with close grip chest press (slow) (Left Side)
⁠• ⁠bridge hold with close grip chest press (Left Side) (As Many Reps As Possible)
⁠• ⁠6 x bridge hold with close grip chest press (slow) (Right Side)
⁠• ⁠bridge hold with close grip chest press (Right Side) (As Many Reps As Possible)
• ⁠12 total x alternating single-leg airplane
• ⁠200 meter ALL OUT row (Challenge do it between 30 seconds - 1 minute) - once only
• ⁠Repeat exercises only until finisher: 1 minute ALL OUT row

Tread Block

• ⁠30-second base to push
• ⁠90-second base
• ⁠30-second base to push
• ⁠90-second base
• ⁠30-second base to push
• ⁠90-second base
• ⁠30-second push
• ⁠90-second base
• ⁠30-second push
• ⁠90-second base
• ⁠30-second push
• ⁠90-second base
• ⁠30-second push
• ⁠90-second base
• ⁠30-second push to ALL OUT
• ⁠90-second base
• ⁠30-second push to ALL OUT
• ⁠90-second base
• ⁠30-second push to ALL OUT
• ⁠90-second base
• ⁠30-second push to ALL OUT
• ⁠90-second base
• ⁠30-second push to ALL OUT
• ⁠30-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?

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 3501
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 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in