A Run Row and Circuits FriYAY - My Actifit Report Card: October 18 2024

A Run Row and Circuits FriYAY

Friday, October 18, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today's Orangetheory workout was a high-intensity, fast-paced session filled with nonstop action. The routine combined timed running and rowing segments with short floor circuits, keeping us constantly on the move. We had about 45 seconds to transition between blocks and around 90 seconds when moving from the treadmill to the floor exercises.

For those who began on the treadmill, the workout started with a 3-minute push pace that seamlessly transitioned into a 30-second all-out sprint. Immediately after, we had just 45 seconds to get situated on the rowing machines. The rowing portion was a 90-second build: starting at a push pace, escalating to a push-to-all-out, and finishing with a 30-second all-out effort. Our coach directed us to note our distance at the end of each row, as we'd be comparing it in subsequent rounds.

We repeated this run/row cycle two more times, each time checking our rowing distance to track our performance. The final treadmill round mirrored the earlier ones—with another challenging push pace followed by an all-out sprint. Once completed, we were done with the treadmill portion. It truly felt like a power workout, with minimal time to rest between the intense push segments!

The high energy continued on the floor. We tackled four blocks lasting 3.5 minutes each, interspersed with three 90-second core intervals. In the first floor block, we performed high rows, increasing the number of reps by two with each round. The initial core blast included 16 reps each of a crunch hold, reverse crunches, and a low plank with knee taps.

The next extended block focused on split squats, followed by another core interval. This time, we did fewer reps but added sprinter sit-ups to the mix. The third block featured chest presses and tricep extensions using the TRX straps. The final core set had just 8 reps and introduced crab alternate toe taps.

We wrapped up the workout with a final block featuring hammer curls and shoulder presses, giving one last push to elevate the intensity before cooling down. Overall, it was an invigorating session that tested our endurance and strength from start to finish.

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-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 3617
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