Endured Today's Strong Session - My Actifit Report Card: July 9 2024

Tuesday, July 9, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

During today's Orangetheory Fitness Group workout, members worldwide participated in a shared template that combined endurance on the treads and strength on the floor, with a dash of rowing. On the treads, participants completed five rounds of decreasing base effort, followed by a one-minute all-out sprint.

Each round began with four minutes of base effort, then transitioned into a minute of all-out sprinting, followed by a two-minute recovery period during which members were encouraged to return to their base effort as soon as possible. The base effort time decreased by one minute with each subsequent round, culminating in a final round consisting solely of a one-minute all-out sprint.

Today's workout proved manageable, and participants were able to increase their base effort as the session progressed, allowing them to achieve some splats alongside their all-out paces. However, a few participants experienced hamstring twinges during the last all-out sprint, and will be monitoring the area for any lingering discomfort.

The strength portion of the workout consisted of two blocks on the floor. The first block featured exercises with rep ranges lasting over 16 minutes, including single arm chest press, bird dog low rows on the bench, deadlifts, and alternate low side planks. This block was well within reach, with most participants completing it four times within the allotted time.

The final block of the workout challenged participants with a rowing challenge: a two-minute row for time with the goal of achieving between 400 to 600 meters. After completing the row, participants had two minutes to recover before finishing with a one-minute all-out row. This intense workout concluded with participants feeling accomplished and ready for the next session.

Today's Workout Recap

Tread Block - 23 minutes

• Goal: get back to base during the walking recoveries and increase your all-out paces
• 4 minute base
• 1 minute ALL OUT
• 2 minute walking recovery, get back to base
• 3 minute base
• 1 minute ALL OUT
• 2 minute walking recovery, get back to base
• 2 minute base
• 1 minute ALL OUT
• 2 minute walking recovery, get back to base
• 1 minute base
• 1 minute ALL OUT
• 2 minute walking recovery, get back to base
• 1 minute ALL OUT

Floor Block - 16 minutes circuit

• 6 - 10 each x single-arm chest press
• 6 - 10 each x bird dog low row
• 6 - 10 x deadlift
• 6 - 10 total x alternating low side plank

Row Block - 5 minutes

• 2 minute row for time (400 - 600 meters+)
• 2 minutes to do two rounds, recovery row when done:
  • 10 total x alternating step out squat
  • 10 total x twist hops
• FINISHER: 1 minute ALL OUT row (200 - 300 meters+)

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 3548

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