Endured a Strong and Powerful Workout - My Actifit Report Card: October 15 2024

Endured a Strong and Powerful Workout

Tuesday, October 15, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Early this morning at the Orangetheory Fitness home studio, the workout was geared towards endurance on the treadmills, coupled with floor supersets utilizing an incline bench. Between each floor block, we enjoyed 90-second recovery periods.

The floor exercises, much to my relief, didn't feature many squats and instead concentrated on upper body and core movements. The second block was the exception, incorporating strength-focused rows and thrusters.

In that second block by the rowers, we switched between a push row at a rate of 22–24 strokes per minute and a neutral grip thruster with a rotation.

The final floor segment was another set of supersets, including incline bench chest flies, high plank pull-throughs, and skier swings. To conclude, we had 45 seconds of core stabilization, choosing between a high plank or a low plank.

The treadmill portion was lengthy today—totaling 23 minutes! It comprised five rounds where we pushed for 2 minutes and 15 seconds, followed by a quick 15-second surge, then eased into a 90-second base pace. We also had an extra "bonus" round where we repeated the same push but capped it off with a 45-second all-out effort.

Today's Workout Recap

Floor Block 1 – 6.5 minutes

• Three rounds:
  • Back-to-back superset:
    • 10 x close-grip chest press
    • 10 x seated low row, rest
    • 10 / 8 / 6 x high pull with power
• Bonus: Repeat round 3 until time is called

Floor / Row Block 2 – 6.5 minutes back-to-back

• 200-meter push row (22–24 strokes per minute)
• 8 each x single-arm neutral grip thruster with rotation, rest

Floor Block 3 – 7 minutes

• Three rounds:
  • Back-to-back superset:
    • 10 x chest fly
    • 10 total x high plank alternating pull-through, rest
    • 10 / 8 / 6 x skier swing
• Bonus: Repeat round 3 until finisher:
  • 45 seconds high plank OR
  • 45 seconds low plank

Tread Block – 23 minutes

• 2 minutes, 15 seconds push
• 15 seconds surge (increase pace over your push)
• 90 seconds base
• 2 minutes, 15 seconds push
• 15 seconds surge (increase pace over your push)
• 90 seconds base
• 2 minutes, 15 seconds push
• 15 seconds surge (increase pace over your push)
• 90 seconds base
• 2 minutes, 15 seconds push
• 15 seconds surge (increase pace over your push)
• 90 seconds base
• 2 minutes, 15 seconds push
• 15 seconds surge (increase pace over your push)
• 90 seconds base
• 2 minutes, 15 seconds push
• 45 seconds ALL OUT

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 3615

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

Aerobics, Gym, Weight Lifting, Treadmill, Running

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