Endured the Constructs - My Actifit Report Card: November 4 2024

Endured the Constructs

Monday, November 4, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Back to the lovely Orangetheory Fitness grind and after three days off from working out after the eight consecutive days Hell Week challenge being under the orange lights to begin the day and the week is always priceless.

We tackled two endurance build blocks on the treadmill, complemented by construct blocks on the floor. Each block was separated by 90-second recovery periods.

During our rowing segments, the build pattern required us to increase our pace during the second set of 10 strokes. For reverse builds, we decreased our pace and stroke rate. Starting with a push row effort, we built upon that intensity, while the second row began at high intensity before tapering off.

The treadmill portion featured two similar blocks, each containing four rounds of either builds or reverse builds. Our intervals decreased from one minute to 45 seconds, then 30 seconds, and finally 15 seconds, concluding with a 30-second all-out effort. The first block had us building from base pace upward to push and all-out speeds. In contrast, the second block reversed this pattern, starting at push-to-all-out pace and gradually decreasing to base pace. The structure worked well as the most challenging portions came early, with intervals becoming progressively shorter.

Floor work consisted of two construct blocks, each followed by a 20-stroke row. The first construct combined push-ups into low rows, followed by variations of sumo deadlifts to squats. Our rowing construct began at push pace for 10 strokes before building to push-to-all-out or full all-out effort.

The second construct block maintained a similar pattern but incorporated more challenging weighted movements, specifically cleans to front squats, paired with core work combining straight leg raises and crunches. This time, the rowing segment featured a reverse build, starting strong and gradually decreasing intensity. We concluded with a choice between the two construct exercises for the finale.

Today's Workout Recap

Tread Block 1 - 10.5 Minutes

• Completed 1 minute base
• Transitioned from 1 minute base to push
• Pushed for 1 minute
• Transitioned from 1 minute push to ALL OUT
• Completed 45 seconds base
• Transitioned from 45 seconds base to push
• Pushed for 45 seconds
• Transitioned from 45 seconds push to ALL OUT
• Completed 30 seconds base
• Transitioned from 30 seconds base to push
• Pushed for 30 seconds
• Transitioned from 30 seconds push to ALL OUT
• Completed 15 seconds base
• Transitioned from 15 seconds base to push
• Pushed for 15 seconds
• Transitioned from 15 seconds push to ALL OUT
• Completed 30 seconds ALL OUT

Tread Block 2 - 10.5 Minutes

• Transitioned from 1 minute push to ALL OUT
• Pushed for 1 minute
• Transitioned from 1 minute base to push
• Completed 1 minute base
• Transitioned from 45 seconds push to ALL OUT
• Pushed for 45 seconds
• Transitioned from 45 seconds base to push
• Completed 45 seconds base
• Transitioned from 30 seconds push to ALL OUT
• Pushed for 30 seconds
• Transitioned from 30 seconds base to push
• Completed 30 seconds base
• Transitioned from 15 seconds push to ALL OUT
• Pushed for 15 seconds
• Transitioned from 15 seconds base to push
• Completed 15 seconds base
• Completed 30 seconds ALL OUT

Floor Block 1 - 10.5 Minutes

• Completed two rounds back to back:
  • Performed 4 dumbbell push-ups
  • Completed a total of 4 high plank alternating low rows
  • Performed a total of 4 push-up alternating low rows, then rested
• Completed two rounds back to back:
  • Performed 4 sumo deadlifts
  • Completed 4 sumo squats
  • Executed 4 single dumbbell sumo deadlift to sumo squat transitions, then rested
• Completed two rounds of 20-stroke build row:
  • Rowed for 10 strokes
  • Rowed for another 10 strokes
• Upon completion, repeated favorite back-to-back exercises until time was called

Floor Block 2 - 10.5 Minutes

• Completed two rounds back to back:
  • Performed 4 cleans
  • Completed 4 neutral grip front squats
  • Executed 4 clean to front squat transitions, then rested
• Completed two rounds back to back:
  • Performed 4 dumbbell straight leg raises
  • Completed 4 dumbbell crunches
  • Executed 4 dumbbell straight leg raise to crunch transitions, then rested
• Completed two rounds of 20-stroke reverse build row:
  • Rowed for 10 strokes
  • Rowed for another 10 strokes
• Upon completion, repeated favorite back-to-back exercises until the finisher:
  • Performed 30 seconds of clean to front squat OR
  • Executed 30 seconds of dumbbell straight leg raise to crunch

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 3627

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, Moving Around Office

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