A Powerful Start with a Strong Ending - My Actifit Report Card: July 12 2024

A Powerful Start with a Strong Ending

Friday, July 12, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning's Orangetheory Fitness workout was endurance-focused under the orange lights, featuring inclined running on the treads.

On the floor, we had three blocks. The first block included four exercises: two power moves with dumbbells and two exercises using the Bosu ball. The power moves were a goblet reverse lunge into a knee drive and a high pull with power. For the Bosu ball, we did side-to-side pushups and bicycle crunches. The timing was well-structured; I managed to complete two rounds but could see how three rounds would be possible with a quicker pace.

The second block involved a three-round circuit with decreasing reps, featuring plank pops using the Bosu ball and speed skaters. Once completed, we moved on to mountain climbers using the Bosu. Most participants finished around the halfway mark, so pacing was key to avoid endless mountain climbers.

The final block mirrored the first, but included skier swings, single-arm thrusters, Bosu scaptions, and alternating full v-ups. The finisher required an increase in speed and intensity.

We had three treadmill blocks today. The first and last blocks mirrored each other with minute-long push efforts mixed with base paces. The first block started on a flat road, with each push effort increasing the incline. The last block began at a 5% incline, working downward, and ended with a minute of all-out effort. The goal was to maintain the push pace while using the base pace for recovery.

The middle treadmill block was a challenge: starting at an 8% incline, we gradually increased it until we couldn't run anymore, sustaining this effort for three minutes to test our limits.

Today's Workout Recap

Floor Block 1 - 9 minutes circuit

• 8 each x goblet reverse lunge to single leg knee drive
• 12 total x Bosu side to side push up
• 8 x high pull with power
• 12 x Bosu bicycle crunch

Floor Block 2 - 3 minutes

• 3 rounds circuit:
  • 12 / 10 / 8 total x Bosu plank pop
  • 12 / 10 / 8 total x speed skater with power
• Bonus: Bosu high plank alternating knee drive, rest as needed

Floor Block 3 - 9 minutes

• 8 x skier swing
• 12 x Bosu kneeling scaption
• 8 each x single arm neutral grip thruster with rotation
• 12 total x Bosu alternating full V-up
• Repeat until finisher: 1 minute of increased intensity

Tread Block 1 - 9 minutes

• Goal: Maintain push, drop base if needed
• 1 minute push
• 1 minute base
• 1 minute push at 2%
• 1 minute base
• 1 minute push at 3%
• 1 minute base
• 1 minute push at 4%
• 1 minute base
• 1 minute push at 5%

Tread Block 2 - 3 minutes

• Goal: Increase incline to highest level while still maintaining a jog/run (if runner) or power walk
• 3 minutes tread for time at 8% - 15%

Tread Block 3 - 9 minutes

• Goal: Maintain push, drop base if needed
• 1 minute push at 5%
• 1 minute base
• 1 minute push at 4%
• 1 minute base
• 1 minute push at 3%
• 1 minute base
• 1 minute push at 2%
• 1 minute base
• 1 minute ALL OUT

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 3550

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