A Cardio Build, ESP, Supersets Funday - My Actifit Report Card: June 2 2024

A Cardio Build, ESP, Supersets Funday

Sunday, June 2, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Challenging ESP workout today with progressive builds focusing on endurance, strength, and power, with 90 seconds of recovery between blocks.

We tackled progressive builds on the treadmills, incorporating a few low inclines, and shifted to the floor for a mix of endurance and strength exercises, ending with a power row block.

On the treadmills, we began with an endurance block featuring two rounds of progressive builds, starting with a longer base pace and gradually increasing the speed for shorter bursts, finishing with a 30-second all-out sprint. The second block involved a base to push effort, starting on a flat road for a minute, then increasing the incline to 3% and 5%, before returning to a flat road and repeating, ending with another 30-second all-out sprint.

The final treadmill block focused on power with a progressive build, featuring 45-second pushes, push to all-out efforts, and all-outs. We had a minute of walking recovery between rounds, with the second round shortening the effort to 30 seconds and the last round to 15 seconds.

The floor block was a single, lengthy combination of endurance and power exercises. It consisted of two rounds of supersets, each followed by a TRX exercise. The first superset targeted the legs with 12 front squats, including a pause at the bottom, followed by an unweighted squat hold for 20 seconds, leaving our legs feeling like jelly. The second superset focused on the chest with 8 chest presses, including a pause at the bottom, followed by walkouts to pushups. This block was challenging, and we still had the row block ahead.

The row block synchronized with the final treadmill block, featuring three rounds of progressive builds. Our coach encouraged us to use stroke rate to increase effort, which proved effective. The leg work from the floor block was definitely felt throughout the rowing.

My Sunday results were not bad at all. Burned 678 calories, totaled 2.5 miles on the treads and ended the last ALL OUT at 12 miles per hour and rowed 2,028 meters with a high of 454 WATTS of power at a high of 14 mile per hour rowing speed. Dumbbell weight choices were 20, 25 and 45 pounds for the weighted exercises.

Today's Workout Recap

Tread Block 1

• 75 second base
• 1 minute base to push
• 45 second push
• 30 second push to ALL OUT
• 75 second base
• 1 minute base to push
• 45 second push
• 30 second push to ALL OUT
• 30 second ALL OUT

Tread Block 2

• 1 minute base to push
• 1 minute base to push at 3%
• 1 minute base to push at 5%
• 1 minute base to push
• 1 minute base to push at 3%
• 1 minute base to push at 5%
• 30 second ALL OUT

Tread Block 3

• 45 second push
• 45 second push to ALL OUT
• 45 second ALL OUT
• 1 minute walking recovery
• 30 second push
• 30 second push to ALL OUT
• 30 second ALL OUT
• 1 minute walking recovery
• 15 second push
• 15 second push to ALL OUT
• 15 second ALL OUT

Floor Block - 15.5 Minutes

Endurance:

• Back to back superset:
  • 12 neutral grip front squats (stick it)
  • ~20 second squat hold, rest
  • 12 each TRX lateral leg lifts

Strength:

• Back to back superset:
  • 8 chest presses (stick it)
  • 8 walkouts to pushups, rest
  • 8 TRX tricep extensions
• Repeat until time is called

Row Block

• 45 second push row
• 45 second push to ALL OUT row
• 45 second ALL OUT row
• 1 minute recovery
• 30 second push row
• 30 second push to ALL OUT row
• 30 second ALL OUT row
• 1 minute recovery
• 15 second push row
• 15 second push to ALL OUT row
• 15 second ALL OUT 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 3521
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