Endured Power Day - My Actifit Report Card: September 17 2024

Endured Power Day

Tuesday, September 17, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning's Orangetheory Fitness group workout consisted of a powerful session with push buy-ins and endurance on the floor, featuring reciprocating movements and 90 seconds of recovery between blocks.

Three tread blocks were included, each with a push buy-in lasting one minute and three all-out efforts, followed by a one-minute walking recovery in between. The first block featured a two-minute push and one-minute all-out efforts, while each subsequent block reduced the push by 30 seconds and the all-out efforts by 15 seconds.

On the floor, two blocks were conducted. The initial, longer block involved three rounds of back-to-back exercises, including a high number of reps of alternating movements such as step downs, chest press, squats, rows, single leg deadlifts, and shoulder presses.

The final block took place by the rower, with alternating hammer curls and 20-stroke push rows. This cycle continued for five minutes, concluding with a 30-second effort of either hammer curls or an all-out row.

Today's Workout Recap

Tread Block 1 - 8 minutes

We started with a 2-minute push, followed by a 1-minute base. Then we moved into a 1-minute ALL OUT, followed by a 1-minute walking recovery. We repeated the 1-minute ALL OUT and 1-minute walking recovery sequence twice more, finishing the block with a final 1-minute ALL OUT.

Tread Block 2 - 6.75 minutes

We began with a 90-second push, followed by a 1-minute base. Next, we had a 45-second ALL OUT, then a 1-minute walking recovery. We repeated the 45-second ALL OUT and 1-minute walking recovery sequence twice more.

Tread Block 3 - 5.5 minutes

We commenced with a 1-minute push and a 1-minute base. Then we performed a 30-second ALL OUT, followed by a 1-minute walking recovery. We repeated the 30-second ALL OUT and 1-minute walking recovery sequence once more.

Floor Block 1 - 16.25 minutes

We completed two rounds back to back of:

• 12 to 20 total goblet alternating step-down toe taps
• 12 to 20 total reciprocating chest presses, then rested

Then, we did two rounds back to back of:

• 12 to 20 total goblet alternating transverse squats
• 12 to 20 total reciprocating rows, then rested

Next, we performed two rounds back to back of:

• 12 to 20 total single-leg deadlifts
• 12 to 20 total reciprocating shoulder presses, then rested

Bonus: We repeated all exercises as a single block.

Floor / Row Block 2 - 5.5 minutes back to back

We executed:

• 12 to 20 alternating hammer curls
• 20-stroke push row, then rested

We repeated this sequence until the finisher, which was:

• 30 seconds of alternating hammer curls or
• 30 seconds ALL OUT row (I chose the hammer curls)

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 3599

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