EMOM, Endurance and Strength  - My Actifit Report Card: May 29 2024

Wednesday, May 29, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today's Orangetheory Fitness workout focused on Endurance and Strength on the treadmills and Power on the rowers, with EMOM (every minute on the minute) set-up blocks on the floor featuring construct sets.

We started with shorter blocks on the floor. The initial block served as a primer for the construct blocks, featuring three TRX exercises: cross back lunges, squat to Y-raises, and tricep extensions. The next two blocks were EMOM-style efforts. The first block targeted the legs with lateral lunges and squats, followed by a combined construct buy-out. The second block focused on upper body strength with hammer curls and shoulder presses. The final block was dedicated to core work, alternating between plank knee drives and leg lifts.

On the cardio side, we tackled a run/row that incorporated inclines. We had three rounds where we ran 0.2 miles on a flat road, then increased the incline to 4%, 3%, and 2% respectively for the next 0.2 miles. After completing a total of 0.4 miles, we transitioned safely to the rower for one minute of all-out rowing. Once we completed three rounds of this sequence, decreasing the incline by 1% each round, we finished with a straight 0.4 mile run on flat road and a minute of all-out rowing on repeat.

My numbers were nowhere near yesterday's but I got in a full session under the orange lights which is what I do most days most week most months most years.

Today's Workout Recap

Floor Block 1 - 5 minutes circuit

• 8 each x TRX cross back lunge
• 8 x TRX squat to Y-raise
• 8 x TRX tricep extension

Floor Block 2 - 5 minutes rep & recover

• 1 minute to do 10 total x alternating lateral lunge, recover when done
• 1 minute to do 10 x squat, recover when done
• 1 minute to do 10 total x alternating lateral lunge, recover when done
• 1 minute to do 10 x squat, recover when done
• Buy-out - construct: 1 minute of alternating lateral lunge to squat

Floor Block 3 - 5 minutes rep & recover

• 1 minute to do 10 x hammer curl, recover when done
• 1 minute to do 10 x neutral grip shoulder press, recover when done
• 1 minute to do 10 x hammer curl, recover when done
• 1 minute to do 10 x neutral grip shoulder press, recover when done
• Buy-out - construct: 1 minute of tall kneeling hammer curl to neutral grip shoulder press

Floor Block 4 - 4 minutes back to back

• 10 total x low plank alternating wide knee drive
• 10 total x low plank alternating leg lift, rest
• Repeat until finisher: 1 minute of low alternating wide knee drive to leg lift

Tread / Row Block - 23.5 minutes

• Round 1:
  • 0.2 miles tread
  • 0.2 miles tread @ 4%
  • 1 minute ALL OUT row (200 - 300 meters+)
• Round 2:
  • 0.2 miles tread
  • 0.2 miles tread @ 3%
  • 1 minute ALL OUT row (200 - 300 meters+)
• Round 3:
  • 0.2 miles tread
  • 0.2 miles tread @ 2%
  • 1 minute ALL OUT row (200 - 300 meters+)
• Bonus - repeat until finisher:
  • 0.4 miles
  • 1 minute ALL OUT row (200 - 300 meters+)
• Finisher: 1 minute ALL OUT tread or row

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 3518
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