A Power Run Row and Strength Blocks on the Floor - My Actifit Report Card: September 5 2024

A Power Run Row and Strength Blocks on the Floor

Thursday, September 5, 2024 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

Putting in the sweat equity after a rest day can go either way for me. I can either feel a bit rusty or fully fresh and ready to crush the Orangetheory Fitness workout template of the day. I felt the latter and had an above average session although my calorie burn was not as high but when you see the more of the template below you will see that it was a badass template.

This morning's Orangetheory session combined power-focused cardio with strength training. The workout was divided into treadmill, rowing, and floor exercises.

The cardio portion consisted of two blocks. In the first, we alternated between high-intensity treadmill sprints and recovery rows. We pushed ourselves on the treadmill for a short distance, followed by an all-out sprint for the same length. After each treadmill set, we moved to the rower for a moderate-paced 200-meter row. This pattern continued for about ten minutes.

The second cardio block flipped the format, with power-focused rowing intervals followed by recovery jogs on the treadmill.

Moving to the floor, we tackled two blocks of strength exercises. The first block included unilateral low rows, sumo deadlifts, and a combination move of bicep curls transitioning into a standing position.

In the second floor block, we performed split squats, dumbbell pullovers, and step-ups combined with lateral arm raises.

To wrap up the session, we had a one-minute finisher where we could choose between the bicep curl to stand or the step-up with arm raise.

This dynamic workout provided a comprehensive full-body challenge, blending cardio endurance with strength training.

I burned under 550 calories, totaled 1.26 miles which is low but during a run row we spend less time on the treads, but on the rower I did get over 2000 meters hitting a high of 442 WATTS of power at a high of 13.2 miles per hour rowing speed.

Today's Workout Recap

Tread / Row Block 1 - 10.5 Minutes

• 0.1 miles push
• 0.1 miles ALL OUT
• 200 meters base row
• Repeated until time was called

Row / Tread Block 2 - 11 Minutes

• 100 meters push row
• 100 meters ALL OUT row
• 0.2 miles base
• Repeated until the finisher

FINISHER: 1 minute ALL OUT on whichever station you were on (I was on the treads)

Floor Block 1 - 10.5 Minutes Work & Rest

• 6 - 10 each x split stance single arm low row, rest
• 6 - 10 total x alternating sumo deadlift, rest
• 6 - 10 x bicep curl to stand, rest
• 6 - 10 total x bear plank alternating kick through, rest

Floor Block 2 - 11 Minutes Work & Rest

• 6 - 10 each x single arm split squat, rest
• 6 - 10 x pullover, rest
• 6 - 10 each x step up to scaption
• 6 - 10 total x bear plank alternating lift, rest
• Repeated until the finisher

FINISHER

• 1 minute of bicep curl to stand OR
• 1 minute of step up to scaption (I went with the bicep curl to stand)

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 3591

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

Aerobics, Daily Activity, Gym, Moving Around Office, Running, Weight Lifting, Walking, Treadmill

Height 5.7 in		Weight 175 lb		Body Fat %
Waist 34 in		Thighs in		Chest in