Friday the Thirteenth Sweat Session - My Actifit Report Card: September 13 2024

Friday the Thirteenth Sweat Session

Friday the 13th, September 2024 - Dri Tri Tread Prep - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning's Orangetheory Fitness session was focused on endurance, with the tread block taking center stage as part of the final DriTri preparation. Our coach introduced us to three different approaches for tackling the treadmill portion: hit and hold, alternator, or progressive build. While the guidance was provided, the ultimate decision on how to approach the 23-minute tread block was left to each participant.

In previous years, this part of the DriTri prep might have involved more hands-on coaching, but today it was a self-guided experience. For 22 minutes, we were free to choose our strategy, culminating in an intense one-minute all-out sprint to finish the block.

The three strategies were straightforward:

• Hit & Hold: Maintain a steady pace throughout the entire block and push it up for the final minute.
• Alternator: Alternate between push pace and base pace, recovering as needed before pushing again.
• Progressive Build: Start at a base pace and gradually increase your speed every few minutes, finishing strong.

The goal, regardless of which strategy we chose, was to rack up as much distance as possible over the 23-minute period. We were instructed to clear our tread screens at the start and check our final distance at the end.

I totaled 2.51 miles hitting a max of 10 miles per hour during the ALL OUT run to end the 23 minute non-stop tread block.

The floor block was also endurance-focused, structured around three rounds of dumbbell exercises paired with core movements. The dumbbell exercises included deadlifts, sumo squats to upright rows, and tricep extensions. For core work, we tackled reverse crunches, sit-ups to alternating punches, and back extensions. After each round, we completed a 300m row as a push effort. To cap things off, we were given the option to choose any of the exercises to finish strong.

The session balanced both strength and endurance, giving everyone a good all-around workout while preparing us for the challenges of the DriTri.

It's important to note, I've done my share of Dri-Tri's but I haven't done one the last couple of years but the great thing about being an Orangetheory Fitness member is that the daily templates are what they are so we all do the same workouts whether we scheduled to participate in the upcoming Dri-Tri event(s) or not.

Today's Workout Recap

Tread Block - 23 Minutes

• Members chose their tread strategy (I went with the Progressive Build)

• The Hit & Hold

  • Goal: Chose their own intensity and held it. Accumulated as much distance as possible.
  • Cleared screen
  • Treaded for distance for 22 minutes
  • 1 minute ALL OUT
  • Checked distance

• The Alternator

  • Goal: Held push along, active recovery in base, and returned to push when ready. Accumulated as much distance as possible.
  • Cleared screen
  • Alternated push and base for 22 minutes
  • 1 minute ALL OUT
  • Checked distance

• The Progressive Build

  • Goal: Gradually increased speed every few minutes. Accumulated as much distance as possible.
  • Cleared screen
  • Built speed over 22 minutes
  • 1 minute ALL OUT
  • Checked distance

Floor Block - 23 Minutes Circuit

• Round 1:

  • 12 deadlifts
  • 12 reverse crunches
  • 12 deadlifts
  • 12 sit-up to alternating punch
  • 12 deadlifts
  • 12 back extensions
  • 300-meter push row (checked distance)

• Round 2:

  • 12 sumo squats to upright row
  • 12 reverse crunches
  • 12 sumo squats to upright row
  • 12 sit-up to alternating punch
  • 12 sumo squats to upright row
  • 12 back extensions
  • 300-meter push row (checked distance)

• Round 3:

  • 12 tall kneeling tricep extensions
  • 12 reverse crunches
  • 12 tall kneeling tricep extensions
  • 12 sit-up to alternating punch
  • 12 tall kneeling tricep extensions
  • 12 back extensions
  • 300-meter push row (checked distance)

• Bonus: Repeated dumbbell exercises only until finisher: (I went with the deadlift)

  • 1 minute of deadlift OR
  • 1 minute of sumo squat to upright row OR
  • 1 minute of tall kneeling tricep extension OR
  • 1 minute of reverse crunch OR
  • 1 minute of sit-up to alternating punch OR
  • 1 minute of back extension

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 3596

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