A Strong and Stable Start to the Day - My Actifit Report Card: May 16 2024

Thursday, May 26, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today's template was a stable and strong session on the floor with some BOSU work.

On the treads, we focused our push efforts and recovery got longer as the pushes got shorter.

I was on the floor group to start with a long block of stable and strong movements using a BOSU and some 20-stroke all-out rows.

The last block was a core blast with BOSU—high plank leg lifts and situps holding a BOSU out in front to add a little more core work.

On the treads, we kicked off our first (18-and-a-half-minute tread block) with a 3-minute push into a minute base. For each round, we took a minute of the push and added 30 seconds to the base. Get down to a minute, and then you reverse the efforts on the way back up. You finish with a 3-minute push, a minute base into a 30-second all-out. Second block, we would normally think we have a little power block to finish, but no, it is another 3-minute push straight into a 30-second all-out.

Today was my third day in a row putting in the sweat equity under the orange lights, so I was a bit tired. With that said, I burned 555 calories, rowed a total of 892 meters, and hit a high of 411 WATTS of power at a high of 13.4 miles per hour rowing speed. I totaled 2.5 miles on the treads with running speeds between 5.8mph and 9 miles per hour. I kept the dumbbell choices at 20 and 40-pounders for this morning's weighted exercises.

Today's Workout Recap

Floor Block 1 - 18.5 minutes

• Back to back - stable & strong:
  • 8 each x BOSU forward lunge (front foot on BOSU)
  • 8 x single dumbbell good morning, rest
• Back to back - stable & strong:
  • 8 x BOSU tall kneeling bicep curls
  • 8 x high pulls, rest
• Back to back - stable & strong:
  • 8 each x BOSU kneeling hip thrust with low to high chop
  • 8 x double crunch, rest
• 20 stroke ALL OUT row (the challenge was to row a total of 160 - 240 meters plus)

Floor Block 2 - 3.5 minutes

• Four rounds:
  • 8 total x BOSU high plank alternating leg lift
  • 8 / 6 / 4 / 2 x situp (with BOSU held in front) - dropping two reps after each round
• Keep working until bonus:

BONUS: 30 seconds of alternating toe reaches (on BOSU)

Tread Block 1

• Goal: Increase our push pace each round
• 3-minute push
• 1-minute base
• 2-minute push
• 90-second base
• 1-minute push
• 2-minute base
• 2-minute push
• 90-second base
• 3-minute push
• 1-minute base
• 30-second ALL OUT

Tread Block 2

• 3-minute push
• 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 3510
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