An Endurance Juggernaut with Some Power - My Actifit Report Card: September 24 2024

An Endurance Juggernaut with Some Power

Tuesday, September 24, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

I participated in an Orangetheory Fitness group workout this morning that focused on endurance, with a touch of power on the treadmills. The floor work offered a choice between lifting more weights or spending more time rowing, and we finished off with an intense core session.

The workout was a great blend of endurance and power. On the treadmills, we tackled an inverse pyramid of push intervals to build endurance, followed by all-out sprints to finish strong. On the floor, we were given the option to focus on either more strength training (by increasing reps) or rowing (with a steady distance).

The treadmill portion began with a longer endurance block. We kicked things off with a two-minute push, followed by a 90-second base pace. Each push interval got shorter, decreasing by 30 seconds each round, with the same amount of base in between. As the push intervals shortened, we were expected to pick up the speed. Once we reached the 30-second push, we repeated the sequence and then climbed back up the pyramid, using our new, faster paces.

On the floor, we worked through four rounds of member's choice. The workout featured six exercises: low rows, push-ups, lateral lunges, hip hinge swings, squat to Y-raises, and high pulls with power. We started with 12 reps of each exercise, followed by a 500-meter row. For the remaining three rounds, we could either stick with 12 reps and reduce the rowing distance by 100 meters each time, or lower the reps by 2 each round while keeping the rowing distance consistent.

To wrap things up, we had a core-focused block that included high plank to low plank transitions and bicycle crunches. We did three rounds of this in two and a half minutes, finishing with a low plank hold until time was up.

It was a great mix of endurance, power, and core strength that left me feeling accomplished!

I burned 682 calories, totaled 2.7 miles on the treadmill and rowed 1,421 meters in distance.

Today's Workout Recap

Here’s an enhanced version of your Orangetheory Fitness group workout summary with past tense and proper formatting:

Tread Block 1 - 20.5 Minutes

• Goal: Increase your push pace in the first half of the pyramid and maintain it for the second half.
  • 2-minute push
  • 90-second base
  • 90-second push
  • 90-second base
  • 1-minute push
  • 90-second base
  • 30-second push
  • 90-second base
  • 30-second push
  • 90-second base
  • 1-minute push
  • 90-second base
  • 90-second push
  • 90-second base
  • 2-minute push

Tread Block 2 - 2.5 Minutes

• 45-second ALL OUT
• 1-minute walking recovery
• 45-second ALL OUT

Floor Block 1 - 20.5 Minutes Circuit

• Member’s Choice: Lift more or row more.

• Lift More - Four rounds of:

  • 12 x reverse grip low row
  • 12 x power push-up
  • 12 total x goblet alternating lateral lunge
  • 12 x hip hinge swing
  • 12 x TRX squat to Y-raise
  • 12 x high pull with power
  • 500 / 400 / 300 / 200-meter push row

• Row More - Four rounds of:

  • 12 / 10 / 8 / 6 x reverse grip low row
  • 12 / 10 / 8 / 6 x power push-up
  • 12 / 10 / 8 / 6 total x goblet alternating lateral lunge
  • 12 / 10 / 8 / 6 x hip hinge swing
  • 12 / 10 / 8 / 6 x TRX squat to Y-raise
  • 12 / 10 / 8 / 6 x high pull with power
  • 500-meter push row

• Bonus: Repeat exercises at 8 reps until time was called.

Floor Block 2 - 2.5 Minutes Circuit

• Three rounds of:

  • 8 total x high plank to low plank
  • 16 total x bicycle crunch

• Bonus: Low plank hold until time was called.

• Finisher: Complete the three rounds and hold a low plank until the end.

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 3604

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