Sweat Equity Deposited - My Actifit Report Card: June 7 2024

Friday, June 7, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning, the Orangetheory Fitness workout had us follow a power-based run/row template, all timed, with resistance bands on the floor and tempo triplets template.

First, during the tread/row block, we went as hard as we could for three minutes on the treadmill, followed by a short break before another all-out effort. We had 90 seconds to transition to the rower, where we performed a two-and-a-half-minute row for time, then repeated the cycle. Our coach explained that the template called for a minute of push, push-to-all-out, and then an all-out, but they really wanted us to sustain a three-minute all-out effort before walking and doing a final all-out. Adding the rower broke up the intensity, but it was essentially non-stop at greater than push pace.

Next, we tackled lots of short blocks with barely enough time to settle before moving to the next one. We used mini bands for blocks 1 and 3. In the first block, with the band just under our knees, we worked our legs and back with squats and low rows. The second block was a tempo triplet: a slow chest press in a closed grip position, followed by a normal set of chest presses, and then a hold for as long as possible. After a rest, we repeated.

Block 3 reintroduced the low band, where we did a good morning into a shoulder exercise. With the band around our ankles, we balanced on one leg, holding a weight in the opposite arm, and pressed up into a shoulder press. It felt a bit awkward.

Block 4 mirrored the second block with a triplet of bicep curls: a slow set, a normal set, and a hold. I would have liked more time for this block, as I barely completed two rounds before the coach called time.

The last block was a core blast: four rounds of a push-up to side plank, sit-up with rotation, and low plank until time. The coach didn't call a finisher, but if I had to guess, it would have been a low plank hold.

Had some highlights with rowing almost 2000 meters, hitting a high of 485 WATTS of power at a high of 13.7 mile per hour rowing speed.

Because the template had us going from tread to rower and back we didn't spend a lot of time on on the treadmills but I totaled 1 1/2 miles and did hit a high of 10mph on the last ALL OUT run.

Went with 25 or 35 pound dumbbells for the weighted exercises.

Only burned 540 calories.

It was a busy template to say the least.

Today's Workout Recap

Floor Block 1 - 4 minutes work & rest

• 8 x low band squat, rest
• 8 x low band low row, rest

Floor Block 2 - 2.5 minutes tempo triplet

• 6 x close grip chest press (slow)
• 6 x close grip chest press
• close grip chest press hold (As Long As Possible/AsLongAP), rest

Floor Block 3 - 4 minutes work & rest

• 8 x low band single dumbbell good morning, rest
• 8 each x low band single leg hold with single arm shoulder press

Floor Block 4 - 2.5 minutes tempo triplet

• 6 x bicep curl (slow)
• 6 x bicep curl
• bicep curl hold (As Long As Possible/AsLongAP), rest

Floor Block 5 - 4 minutes

• 4 rounds back to back:
  • start at 8 reps/ 6 / 4 / end at 2 reps after each round, total x push up to alternating high side plank
  • start at 8 reps/ 6 / 4 / end at 2 reps after each round, total x sit up with alternating rotation
• Bonus: low plank hold

Tread / Row Block - 23 minutes

• 1 minute push
• 1 minute push to ALL OUT
• 1 minute ALL OUT
• 30 second walking recovery
• 30 second ALL OUT, check distance
• 90 second to transition to rower
• 2.5 minute row for time, check distance
• 90 second to transition to treadmill
• 1 minute push
• 1 minute push to ALL OUT
• 1 minute ALL OUT
• 30 second walking recovery
• 30 second ALL OUT, check distance
• 90 second to transition to rower
• 2.5 minute row for time, check distance
• 90 second to transition to treadmill
• 1 minute push
• 1 minute push to ALL OUT
• 1 minute ALL OUT
• 30 second walking recovery
• 30 second ALL OUT, check distance

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 3525
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

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

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