Sweat Equity - the - Funday Edition - My Actifit Report Card: July 28 2024

Sweat Equity - the - Funday Edition

Sunday Funday, July 28, 2024 - 2G 60 Minutes

E = Endurance
S = Strength
P = Power

I drove out OTF Clermont for today's workout under the orange lights and it was a template I worked out to earlier in the month. I actually crushed the hell out of it despite it being challenging but there was no rowing included in the template today, so I was able to use the extra energy for those damn inclines on the treads and the POWER floor work.

Today's workout featured three treadmill blocks. The first and last blocks mirrored each other with a series of push efforts interspersed with base paces. The first block started on a flat road, with each push effort progressively increasing the incline. In the final block, the session began at the highest incline (5%) and decreased with each effort, culminating in a one-minute all-out push. The objective was to maintain consistent push efforts while adjusting the base pace for recovery.

The middle block was unique, beginning at an 8% incline and gradually increasing until runners could no longer sustain their pace. This three-minute challenge tested endurance and how the body handles extreme inclines, providing a valuable opportunity to push limits.

On the floor, there were also three blocks. The first block included four exercises focusing on power moves with dumbbells and exercises using the BOSU. Participants performed a goblet reverse lunge with a knee drive and a high pull with power, followed by side-to-side pushups and bicycle crunches on the BOSU. The pacing allowed for completing two to three rounds.

The second block consisted of a circuit repeated three times with decreasing reps. It included plank pops using the BOSU and speed skaters, followed by mountain climbers on the BOSU. Many participants completed these exercises by the halfway mark, so pacing was essential to avoid excessive mountain climbers.

The final block mirrored the first but featured different exercises: skier swings, single-arm thrusters, scaptions using the BOSU, and alternating full V-ups. The finisher encouraged participants to increase speed and intensity.

I burned a solid 807 calories and 15 splats and ran most of 2 miles with a mix of power walking to give myself some breath cadences as I still have another workout tomorrow and planning to workout at a couple of the OTF studios closest to the Daytona Beach hotel we are staying at.

Today's Workout Recap

INCLINE = %

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 on the 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

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 ups
• 8 x high pulls with power
• 12 x BOSU bicycle crunches

Floor Block 2 - 3 Minutes

• 3 rounds circuit:
  • 12 / 10 / 8 total x BOSU plank pops
  • 12 / 10 / 8 total x speed skaters with power
• Bonus: BOSU high plank alternating knee drives, rest as needed

Floor Block 3 - 9 Minutes

• 8 x skier swings
• 12 x BOSU kneeling scaptions
• 8 each x single arm neutral grip thruster with rotations
• 12 total x BOSU alternating full v-ups
• Repeat until finisher.

FINISHER: 1 minute of increased intensity on whatever workout in block 3 we were on. I was on the v-ups.

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

===> NO ROWING 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 3561

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