Five Hundred Meter Benchmark and Endurance Session - My Actifit Report Card: October 7 2024

Five Hundred Meter Benchmark and Endurance Session

Monday, October 7, 2024 - 500 Meter Row Benchmark Challenge - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

We circled back to the latest benchmark challenge as Hell Week is right around the corner with the 500 Meter Row for time Benchmark Challenge.

It's been over four years since I've I hit my personal record and if you know my journey the last few years after COVID, a car accident, some tough injuries and getting older my PR is probably going to be tough for me to ever get to again so I have to find a sweet spot where I can find a more reasonable target.

With all that said I've digressed and have gotten further from my personal record but today my goal was to get under that last 1:40:09 which was the worst mark during my many years as an Orangetheory Fitness member.

I hit 1:39:35 which hey was barely under the last mark but super encouraging getting under it.

With benchmark days the rest of the workout template is set up to make sure we warm up well for the challenge and not overdo it after the challenge so that it's an even keel workout but still intense enough to get the calorie and splat burns in.

My calorie burn was a decent 602. Considering today centered around the rowing challenge I still totaled 2.21 miles on the treads hitting a high of 10 miles per hour run on the last ALL OUT.

Today's Workout Recap

Block 1 Tread
We completed a 4-minute tread for distance.

Block 1 Floor (4 minutes)

• 250-meter push row (just once)
• 10 bridge on the bench
• 10 high rows on the TRX
  We repeated this sequence until time was up.

  ---

  Tread Block 2
  We completed another 4-minute tread for distance.

  ---

  Rower Block 1
  We rowed for 4 minutes:

  • 500-meter row benchmark
  • Recovery row after the benchmark

  ---

  Tread Block 3 (10 minutes)
  We alternated between the following intervals:

  • 1 minute push
  • 1 minute base
  • 1 minute push
  • 1 minute base
  • 45 seconds push
  • 1 minute base
  • 45 seconds push
  • 1 minute base
  • 30 seconds push
  • 1 minute base
  • 30 seconds push
  • 30 seconds ALL OUT

  ---

  Floor Block 2 (10 minutes)
  We completed the following exercises, aiming for 6-10 reps per exercise:

  • Goblet alternating step-out squats
  • Chest fly
  • Alternating full step-ups with hammer curls
  • Low side plank pendulums with kick stand (6-10 reps each side)

  ---

  Finisher
  We finished strong with bench hop-overs for 30 seconds.

  
  
  
  
  

  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-Exercise 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 3610
  This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
  
  
  

  
  07/10/2024
  
  16062
  

  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