A Powerful and Strong Start to the Day - My Actifit Report Card: November 11 2024

A Powerful and Strong Start to the Day

Monday, November 11, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning, we tackled our Orangetheory Fitness Group workout by first powering up the treadmills in preparation for tomorrow’s 12-minute distance run benchmark. We pushed ourselves to the limit with all-out efforts, followed by strength training on the floor and using the rowers.

On the treadmill, we completed three blocks, each following a similar pattern of decreasing push intervals leading into fixed all-out sprints, interspersed with walking recoveries. In the first block, we began with one minute of pushing, followed by one minute of all-out sprinting and then a minute of walking to recover. The next segment reduced the push to 45 seconds before another one-minute all-out sprint, then a 90-second walking recovery. We concluded the block with a 30-second push into a final one-minute all-out sprint.

The subsequent two blocks maintained the same structure but with shorter all-out intervals—45 seconds and then 30 seconds. It appeared that our coach had omitted the 90-second walking recoveries for this round, keeping the recoveries at one minute instead. To compensate, he added an extra all-out sprint at the end. Next time, we won’t have this bonus sprint. Our goal for the day was to increase our all-out paces with each round as the push intervals became shorter.

For the strength portion, we worked through two blocks on the floor. The first block was the longest and divided into two parts: the upper body segment included Arnold presses, high rows, and chest flies, while the lower body segment featured goblet squats, deadlifts, and the most challenging move—a half kneeling step-up with the dumbbell resting on our shoulder.

The second strength block took place by the rowers, where we performed 200-meter strength rows at a rate of 22-24 strokes per minute paired with bicep curls. We finished the workout with a 30-second all-out row timed alongside the treadmills, pushing ourselves to the maximum effort.

Overall, it was a demanding session aimed at enhancing our endurance and strength, setting us up well for the upcoming distance benchmark.

Today's Workout Recap

Tread Block 1 - 7.75 Minutes

• One Minute Push: We began with a one-minute push on the treadmills.
• One Minute ALL OUT (AO): Followed by a one-minute all-out sprint.
• One Minute Walking Recovery (WR): We then took a one-minute walking recovery.
• Forty-Five Seconds Push: Reduced our push to forty-five seconds.
• One Minute ALL OUT (AO): Performed another one-minute all-out sprint.
• Ninety Seconds Walking Recovery (WR): Took a ninety-second walking recovery.
• Thirty Seconds Push: Pushed hard for thirty seconds.
• One Minute ALL OUT (AO): Finished the block with a final one-minute all-out sprint.

Walking Recovery: We concluded this block with a seventy-five-second walking recovery.

Tread Block 2 - 7 Minutes

• Goal: Increase our all-out pace with each round.
• One Minute Push: Started with a one-minute push.
• Forty-Five Seconds ALL OUT (AO): Transitioned to a forty-five-second all-out sprint.
• One Minute Walking Recovery (WR): Took a one-minute walking recovery.
• Forty-Five Seconds Push: Pushed for another forty-five seconds.
• Forty-Five Seconds ALL OUT (AO): Engaged in a forty-five-second all-out sprint.
• Ninety Seconds Walking Recovery (WR): Followed by a ninety-second walking recovery.
• Thirty Seconds Push: Pushed for thirty seconds.
• Forty-Five Seconds ALL OUT (AO): Completed the block with a forty-five-second all-out sprint.

Walking Recovery: We ended this block with a seventy-five-second walking recovery.

Tread Block 3 - 6.25 Minutes

• Goal: Continue to increase our all-out pace as push intervals shorten.
• One Minute Push: Initiated with a one-minute push.
• Thirty Seconds ALL OUT (AO): Transitioned to a thirty-second all-out sprint.
• One Minute Walking Recovery (WR): Took a one-minute walking recovery.
• Forty-Five Seconds Push: Pushed for forty-five seconds.
• Thirty Seconds ALL OUT (AO): Engaged in a thirty-second all-out sprint.
• Ninety Seconds Walking Recovery (WR): Followed by a ninety-second walking recovery.
• Thirty Seconds Push: Pushed hard for thirty seconds.
• Thirty Seconds ALL OUT (AO): Finished the block with a thirty-second all-out sprint.

Floor Block 1 - 16 Minutes

• First Two Rounds: Upper Body Focus

  • Arnold Press (6-10 Repetitions): We performed six to ten Arnold presses, followed by a short rest.
  • Split Stance High Row (6-10 Repetitions Each Arm): Executed six to ten split stance high rows on each arm, then rested.
  • Chest Fly (6-10 Repetitions): Completed six to ten chest flies before resting.

• Next Two Rounds: Lower Body Focus

  • Goblet Squat (6-10 Repetitions): Performed six to ten goblet squats, then rested.
  • Two-Handed Single Dumbbell Deadlift (6-10 Repetitions): Executed six to ten two-handed single dumbbell deadlifts, followed by a rest.
  • Single Arm Half Kneeling to Full Lateral Step Up (6-10 Repetitions Each Leg): Completed six to ten single arm half kneeling to full lateral step-ups on each leg, then rested.

• Bonus: We chose our favorite exercises from the block and repeated them until time was called.

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 3632

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

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

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