A Run Row and Circuits SaturYAY - My Actifit Report Card: October 5 2024

Saturday, October 5, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning’s Orangetheory workout was intense and fast-paced, with no shortage of action. It featured a timed run/row combination paired with short floor circuits. We had about 45 seconds to transition between each block and roughly 90 seconds to move between the treadmill and the floor.

For those starting on the treadmill, the workout began with a 3-minute push pace that immediately transitioned into a 30-second all-out sprint. Afterward, we had just 45 seconds to get strapped into the rower. The rowing segment was a 90-second build, beginning with a push pace and ramping up to a push-to-all-out, finishing with a 30-second all-out row. The coach instructed us to check our distance at the end of the row as we would be comparing it to our subsequent rowing efforts.

This run/row cycle was repeated two more times, with everyone checking their rowing distance after each round. The final treadmill round mirrored the previous ones: another challenging push followed by an all-out sprint. At the end of it, we were done with the treadmill, but it definitely felt like a power workout—there wasn’t much time to rest between all the challenging pushes!

The energy and intensity carried over to the floor as well. We tackled four 3.5-minute blocks and three 90-second core intervals. In the first block, we performed high rows, increasing the rep count by two with each round. The first core blast consisted of 16 reps of a crunch hold, followed by reverse crunches, and finished with a low plank where we tapped our knees to the ground.

The next longer block focused on split squats, followed by another core blast. This time, we did fewer reps but added sprinter sit-ups. The third block involved chest presses and tricep extensions using the TRX straps, while the final core plank set had just 8 reps but included crab alternate toe taps.

The last block of the workout featured hammer curls and shoulder presses, with a final push to increase intensity before wrapping it all up.

I burned 665 calories and 12 splats to start the morning which is a perfect way to begin a Saturday.

Today's Workout Recap

Tread Block 1 – 3.5 minutes

• 3-minute push
• 30-second ALL OUT

Row Block 1 – 1.5 minutes

• 30-second push
• 30-second push to ALL OUT
• 30-second ALL OUT
• Checked distance

Tread Block 2 – 3.5 minutes

• 3-minute push
• 30-second ALL OUT

Row Block 2 – 1.5 minutes

• 30-second push
• 30-second push to ALL OUT
• 30-second ALL OUT
• Matched or beat the distance from Block 1

Tread Block 3 – 3.5 minutes

• 3-minute push
• 30-second ALL OUT

Row Block 3 – 1.5 minutes

• 30-second push
• 30-second push to ALL OUT
• 30-second ALL OUT
• Matched or beat the best distance from Blocks 1 or 2

Tread Block 4 – 3.5 minutes

• 3-minute push
• 30-second ALL OUT

Floor Block 1 – 3.5 minutes circuit

• 6 / 8 / 10 / 12 each x split stance single-arm high row, rest
• Repeated until time was called, increasing reps by 2 each round

Floor Block 2 – 1.5 minutes back to back

• 1 round of:
  • 16 total x crunch hold with scissors
  • 16 x reverse crunch, rest
• Bonus: low plank with alternating knee tap, rested as needed until time was called

Floor Block 3 – 3.5 minutes circuit

• 6 / 8 / 10 / 12 each x split squat, rest
• Repeated until time was called, increasing reps by 2 each round

Floor Block 4 – 1.5 minutes back to back

• 1 round of:
  • 12 total x crunch hold with scissors
  • 12 x reverse crunch, rest
  • 12 total x sprinter sit-up
• Bonus: low plank with alternating knee tap, rested as needed until time was called

Floor Block 5 – 3.5 minutes circuit

• 6 / 8 / 10 / 12 x TRX chest press
• 6 / 8 / 10 / 12 x TRX tricep extension, rest
• Repeated until time was called, increasing reps by 2 each round

Floor Block 6 – 1.5 minutes back to back

• 1 round of:
  • 8 total x crunch hold with scissors
  • 8 x reverse crunch, rest
  • 8 total x sprinter sit-up
  • 8 total x crab alternating toe tap
• Bonus: low plank with alternating knee tap, rested as needed until time was called

Floor Block 7 – 3.5 minutes circuit

• 6 / 8 / 10 / 12 x hammer curl
• 6 / 8 / 10 / 12 x neutral grip shoulder press, rest
• Repeated until finisher, increasing reps by 2 each round
• Finisher: 30 seconds of increased intensity

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 3609

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

Aerobics, Gym, Weight Lifting, Treadmill, Walking, Running

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