Endurance, Power and Supersets - My Actifit Report Card: September 19 2024

Endurance, Power and Supersets

Thursday, September 19, 2024 - 3G Format - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning’s group workout at Orangetheory was a 3G template, meaning we rotated between the treadmill, rower, and floor, with about two minutes to transition between each station. The workout focused on endurance on the treadmill, power on the rower, and strength supersets on the floor.

Treadmill:

We started with a 14-minute endurance block on the treadmills. It wasn’t too overwhelming but still challenging. The block was split into three rounds of a 90-second push pace followed by a one-minute base pace. After that, we did another three rounds of a one-minute push into a one-minute base. To finish, we capped it off with a 30-second all-out effort.

Rower:

The rowing portion was definitely demanding today. We had three sets of rows paired with a "restercise" (an active recovery exercise). The first part involved three rounds of 300-meter push rows, followed by medicine ball squats. After that, the row distance dropped to 200 meters, and the exercise switched to a front press. Once those were done, we moved on to 100-meter all-out rows paired with 10 medicine ball squat-to-front presses. This continued until the finisher, where we were given the option to either do an all-out row or stick with more rounds of squat-to-front presses.

Floor:

On the floor, we worked through several back-to-back supersets, making it feel more like an endurance challenge by the end. We completed three rounds of each superset without rest in between. The first round included forward lunges with rotation, good mornings, shoulder presses, high rows, and core exercises. For the second round, we reduced the reps by two for each move. If we made it to the bonus round, we performed all the exercises together at just four reps each. The floor session wrapped up with a finisher, where we had the option to either focus on shoulder presses or knee tucks.

Overall, it was a challenging but rewarding workout that tested both endurance and strength across all three stations.

Today's Workout Recap

Tread Block – 14 Minutes

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

Row Block – 14 Minutes

• Part 1 – Three Rounds:

  • 300-meter push row
  • 10 medicine ball squats

• Part 2 – Three Rounds:

  • 200-meter ALL OUT row
  • 10 medicine ball front presses

• Repeat Until Finisher:

  • 100-meter ALL OUT row
  • 10 medicine ball squat-to-front presses

• Finisher:

  • 30 second ALL OUT row OR
  • 30 second medicine ball squat-to-front press

Floor Block – 14 Minutes

• Part 1:

  • Three Rounds – Back-to-Back Superset:

    • 8 total goblet alternating forward lunges with torso rotation
    • 8 single dumbbell good mornings
    • Rest after the third round

  • Three Rounds – Back-to-Back Superset:

    • 8 total alternating shoulder presses
    • 8 high rows
    • Rest after the third round

  • Three Rounds – Back-to-Back Superset:

    • 8 total bridge hold marches in place
    • 8 sit-ups with knee tucks
    • Rest after the third round

• Part 2:

  • Three Rounds – Back-to-Back Superset:

    • 6 total goblet alternating forward lunges with torso rotation
    • 6 single dumbbell good mornings
    • Rest after the third round

  • Three Rounds – Back-to-Back Superset:

    • 6 total alternating shoulder presses
    • 6 high rows
    • Rest after the third round

  • Three Rounds – Back-to-Back Superset:

    • 6 total bridge hold marches in place
    • 6 sit-ups with knee tucks
    • Rest after the third round

• Bonus – Repeat All Exercises at 4 Reps Until Finisher:

  • 30 seconds of alternating shoulder presses OR
  • 30 seconds of sit-ups with knee tucks

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 3600

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