A Powerful Strong Start to the Week - My Actifit Report Card: July 8 2024

A Powerful Strong Start to the Week

Monday, July 8, 2024 - 2G 60 Minutes

E = Endurance
S = Strength
P = Power

Today, we tackled an inclined run/row workout, featuring half-mile runs at an incline paired with 100-meter power rows, alongside an endurance and core-focused floor block.

The treadmill portion lasted 23 and a half minutes, broken into three rounds, each consisting of a 0.5-mile run. In the first round, we began at a 3% incline, increasing by 3% every 0.1 mile up to 15%. After completing the run, we took a brief walking recovery before transitioning to the rower for a 100-meter all-out row. In the second round, we started at a 2% incline, increasing by 2% each 0.1 mile up to 10%. The final round started at a flat road and increased by 1% every 0.1 mile. Once the rounds were completed, we either rowed or ran for time until the 30-second all-out finisher.

On the floor, the workout emphasized endurance with high-repetition blocks. The first block included a bicycle press, forward lunge with chop, and a pull-up. The second block featured fake lateral lunges (lateral shift), alternating hammer curls, and a single dumbbell squat. The final block focused on core strength with straight leg raises and low plank hip rocks.

Today's Workout Recap

Tread / Row Block - 23.5 Minutes

Round 1:

• 0.1 mile at 3%
• 0.1 mile at 6%
• 0.1 mile at 9%
• 0.1 mile at 12%
• 0.1 mile at 15%
• Walking recovery until ready for row
• 100 meter ALL OUT row

Round 2:

• 0.1 mile at 2%
• 0.1 mile at 4%
• 0.1 mile at 6%
• 0.1 mile at 8%
• 0.1 mile at 10%
• Walking recovery until ready for row
• 100 meter ALL OUT row

Round 3:

• 0.1 mile at 1%
• 0.1 mile at 2%
• 0.1 mile at 3%
• 0.1 mile at 4%
• 0.1 mile at 5%
• Walking recovery until ready for row
• 100 meter ALL OUT row

When done, tread or row for time until finisher:

• 30 second ALL OUT Run OR 30 second ALL OUT Row depending on where we were at individually. I was on the tread.

Floor Block 1 - 8 Minutes Work & Rest

• 12 - 16 total bicycle presses, rest
• 6 - 8 each forward lunge with chop, rest
• 12 - 16 TRX pull-ups

Floor Block 2 - 8 Minutes Work & Rest

• 12 - 16 total goblet alternating lateral shifts, rest
• 12 - 16 total alternating hammer curls, rest
• 12 - 16 two-handed single dumbbell squats, rest

Floor Block 3 - 4.5 Minutes Work & Rest

• 40 seconds of straight leg raises, 20 seconds rest
• 40 seconds of low plank hip rocks, 20 seconds rest
• 40 seconds of straight leg raises, 20 seconds rest
• 40 seconds of low plank hip rocks, 20 seconds rest
• FINISHER: 30 seconds of straight leg raises OR 30 seconds of low plank hip rocks (I went with the hip rocks)

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 3547
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

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

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