Inclined Runs plus Strong and Stable Blocks Session - My Actifit Report Card: August 20 2024

Inclined Runs plus Strong and Stable Blocks Session

Tuesday, August 20, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning’s Orangetheory workout was all about endurance and inclines, and it definitely got the heart pumping. We kicked things off on the treadmill with two 11-minute blocks. The first block had us alternating between a one-minute push and a minute at base pace, but with a twist—we kept adding 0.5% incline each time we returned to our push. By the last push, we were at a 3% incline, which really made that final all-out minute feel intense.

In the second treadmill block, we flipped the script. This time, we started at a 3% incline and gradually decreased it by 0.5% with each push, still following the same push-base pattern. It was a great way to challenge the legs and keep the intensity up.

After that, we moved to the floor for two blocks of strength and stability work. The first block had us working on lunges and chest exercises, mixed in with some power rows. We went through this set of exercises twice, which really helped to build up a good burn.

For the second floor block, we focused on low rows, followed by some core work with pull-throughs and hip dips. It was a solid mix of strength and stability that capped off the workout perfectly.

Overall, it was a challenging session that really tested both endurance and strength, and I’m definitely feeling it now!

I burned just under 600 calories, totaled 2.4 miles and rowed 920 meters hitting a high of 458 WATTS of power at a high of 13.9 mile per hour rowing speed.

Today's Workout Recap

Tread Block 1 - 11 Minutes

• We started with a 1-minute push.
• Then, we moved into a 1-minute base.
• Next, we increased the intensity with a 1-minute push at 1.5% incline.
• Afterward, we returned to our 1-minute base.
• The incline increased again with a 1-minute push at 2% incline.
• We followed that with another 1-minute base.
• Then, we pushed harder with a 1-minute push at 2.5% incline.
• This was followed by a 1-minute base.
• We reached the peak with a 1-minute push at 3% incline.
• Finally, we took it to a 1-minute base before finishing with a 1-minute ALL OUT.

Tread Block 2 - 11 Minutes

• The second block began with a 1-minute push at 3% incline.
• We eased into a 1-minute base.
• Then, we gradually decreased the incline with a 1-minute push at 2.5% incline.
• Followed by a 1-minute base.
• The incline lowered further with a 1-minute push at 2% incline.
• Then, another 1-minute base.
• We continued reducing the incline with a 1-minute push at 1.5% incline.
• Afterward, we returned to a 1-minute base.
• We finished the push intervals with a 1-minute push on a flat road.
• Before finishing, we took it back to a 1-minute base and ended strong with a 1-minute ALL OUT.

Floor Block 1 - 11 Minutes

• The first floor block focused on unilateral strength and stability exercises. We started with 8 each of single-arm reverse lunges.
• This was followed by 8 each of single-arm split squats with the back leg on the BOSU, then we took a brief rest.
• Next, we moved on to the strong and stable exercises, beginning with 8 chest presses.
• We then performed 8 total BOSU side-to-side push-ups, followed by a rest.
• After the strength work, we did two rounds of work and rest, with a 100-meter ALL OUT row (lasting 15 to 30 seconds), followed by a rest.
• Once the rowing was complete, we repeated the strong and stable exercises until time was called.

Floor Block 2 - 11 Minutes

• The second floor block also emphasized strength and stability. We began with 8 reverse grip low rows.
• Then, we performed 8 bridge holds with a dumbbell pullover, with our feet on the BOSU, followed by a rest.
• Next, we transitioned to 8 total high plank pull-throughs.
• This was followed by 8 each of BOSU side low plank hip dips, then we rested.
• Similar to the first block, we did two rounds of work and rest, with a 100-meter ALL OUT row (lasting 15 to 30 seconds), followed by a rest.
• Once the rowing was done, we repeated the strong and stable exercises until the finisher: 1 minute of BOSU side-to-side push-ups.

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 3580

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

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

Height 5.7 in		Weight 180 lb		Body Fat %
Waist 34 in		Thighs in		Chest in