An ESP with Circuits, Unilaterals and More - My Actifit Report Card: September 3 2024

An ESP with Circuits, Unilaterals and More

Tuesday, September 3, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

After yesterday's explosive workout I was a bit tired this morning but still managed to get to the home studio Orangetheory Fitness Nona North and get in another session with the 5am crew and the awesome Coach Alex managing us through today's ESP (Endurance, Strength and Power) template like the bada$$ boss she is.

Today's template had a little of everything like an ESP session should.

I burned under 575 calories, totaled 2.31 miles hitting 10 miles per hour during the last ALL OUT run and rowed a bit over 1000 meters.

Today's Workout Recap

Tread Block 1

• 90 seconds push
• 45 seconds base
• 90 seconds push
• 45 seconds base
• 90 seconds push
• 45 seconds ALL OUT

Tread Block 2

• 90 seconds base at 5% incline
• 45 seconds base
• 90 seconds base at 4% incline
• 45 seconds base
• 90 seconds base at 3% incline
• 45 seconds ALL OUT

Tread Block 3

• 45 seconds ALL OUT
• 1 minute Walking Recovery
• 45 seconds ALL OUT
• 75 seconds Walking Recovery
• 45 seconds ALL OUT
• 90 seconds Walking Recovery
• 45 seconds ALL OUT

Floor Block 1

• 12-16 reps neutral grip front squats
• 300-meter push row
• Repeat

Floor Block 2

• 8-12 single arm split stance high rows
• 8-12 bench step downs
• Repeat

Floor Block 3

• 4-8 cleans
• 4-8 shoulder presses
• 8 alternating dead bug presses
• Repeat

FINISHER

• 45 seconds clean to presses

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 3590

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 175 lb		Body Fat %
Waist 34 in		Thighs in		Chest in