A Powerful Strong Start to the Day - My Actifit Report Card: September 9 2024

A Powerful Strong Start to the Day

Monday, September 9, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning's Orangetheory workout was all about power on the treadmill, paired with strength moves using the BOSU and a four-minute row for distance on the floor.

To start, there was a quick five-minute buy-in on the treadmill, where the longest push lasted just 90 seconds. After a short walking recovery, we tackled three one-minute all-outs, each preceded by a 15-second base pace to help build momentum. The following blocks followed a similar structure, but the duration of the all-outs decreased by 15 seconds with each round.

On the floor, it was a mix of BOSU exercises and rowing. The block kicked off with a four-minute row for distance, pushing as hard as possible before moving to the weight floor. After checking our row distance, we jumped into four strength exercises using the BOSU: shoulder press, deadlift, chest press, and a variation of the breaststroke. For this breaststroke move, instead of being flat on a mat, we were positioned chest-down on the BOSU with arms outstretched. The motion involved lifting the chest and sweeping the arms to the sides, mimicking the swimming stroke.

For those wondering what the breaststroke, here is a YouTube video showing it but envision it instead of being on a mat you we did it on a BOSU instead.

Once the strength block was complete, it was back to the rower for another four-minute row, with the goal of surpassing the distance from the first round. By this point, the enthusiasm was waning for many, but the final 30 seconds were dedicated to an all-out effort to close the workout strong.

I burned under 724 calories, totaled 2.51 miles and hitting 10.5 miles per hour on my last ALL OUT run, and rowed over 2,450 meters hitting a high of 468 WATTS of power at a high of 13.9 miles per hour rowing speed.

Today's Workout Recap

Tread Block 1

• 90 second push
• 1 minute base
• 1 minute push
• 1 minute base
• 30 second push

Tread Block 2

• 15 second base
• 1 minute ALL OUT
• 1 minute walking recovery
• 15 second base
• 1 minute ALL OUT
• 1 minute walking recovery
• 15 second base
• 1 minute ALL OUT

Tread Block 3

• 15 second base
• 45 second ALL OUT
• 1 minute walking recovery
• 15 second base
• 45 second ALL OUT
• 1 minute walking recovery
• 15 second base
• 45 second ALL OUT

Tread Block 4

• 15 second base
• 30 second ALL OUT
• 1 minute walking recovery
• 15 second base
• 30 second ALL OUT
• 1 minute walking recovery
• 15 second base
• 30 second ALL OUT

Row / Floor Block 1 – 18 minutes

• Buy-in: 4 minute row for distance (once only), check distance
• Work & rest:
  • 6-10 BOSU kneeling shoulder presses, rest
  • 6-10 each single-arm, single-leg deadlifts, rest
  • 6-10 BOSU bridge hold with dumbbell chest press, rest
  • 6-10 BOSU breaststrokes, rest

Row Block 2 – 4 minutes

• 4 minute row for distance, with the last 30 seconds as an ALL OUT effort, check distance
• Goal: Match or beat your row distance from Block 1

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 3593

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

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

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