Day Starting Endurance Training - My Actifit Report Card: November 14 2024

Day Starting Endurance Training

Thursday, November 15, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning, I participated in an energizing Orangetheory Fitness group workout that featured a 23.5-minute reverse pyramid endurance segment on the treadmills. The session began with a solid base pace, gradually incorporating more intense push intervals as we moved past the halfway mark. Specifically, the treadmill block started with a three-minute push followed by two minutes at a base pace. With each subsequent round, the push duration decreased by one minute while the base remained steady at two minutes. After reaching a one-minute push, we then increased the push durations again. Additionally, we earned a bonus minute of base pace capped with a 30-second all-out sprint.

Our class was led by our Head Coach Nick who kept the treadmill block going longer than expected, which was initially surprising. This extension presented a mental challenge, especially when we had to revert to longer push intervals in the second half without any pacing cues. I suspect the coach encouraged us to increase our speed during the decreasing push phases and maintain it as we moved back up the pyramid.

Transitioning to the floor, we completed two blocks of supersets. The first, the longest set, included three supersets:

1. Split Squats with a Hinge: This new exercise required us to perform split squats while hinging over the front knee, adding an extra challenge to our balance and strength.
2. Overhead Squats with TRX: Similar to the prisoner squats we’ve done before, this movement involved holding our arms overhead using the TRX straps.
3. Uppercuts with High Rows: Combining upper body strength and cardio, we punched air while performing high rows.
4. Bear Plank Low Rows with Torso Rotations: This superset targeted our core and back, enhancing both stability and rotational strength.

The second floor block focused on the rowers, where we paired all-out rowing efforts with overhead tricep extensions while balancing on one leg. This combination worked both our cardiovascular system and muscular endurance.

We wrapped up the workout with a final finisher: a 30-second all-out row that pushed us to give everything we had left. Overall, the workout maintained the distinctive Orangetheory Fitness intensity, blending endurance, strength, and variety to keep us engaged and challenged throughout.

Today's Workout Recap

Tread Block – 23.5 Minutes

• Three minutes push
• Two minutes base
• Two minutes push
• Two minutes base
• One minute push
• Two minutes base
• One minute push
• Two minutes base
• Two minutes push
• Two minutes base
• Three minutes push
• One minute base
• Thirty seconds ALL OUT

Floor Block 1 – 17 Minutes

• Two rounds of back-to-back supersets:
  • Six to ten each single arm split squat with hinge
  • Six to ten TRX overhead squat, rest
• Two rounds of back-to-back supersets:
  • Six to ten uppercut
  • Six to ten TRX high row, rest
• Two rounds of back-to-back supersets:
  • Six to ten total bear plank alternating low row
  • Six to ten total torso rotation, rest
• Bonus: Repeat all exercises as a single block

Floor / Row Block 2 – 4.5 Minutes Circuit

• 150 meters ALL OUT row (twenty-two to forty-five seconds)
• Six each balance overhead triceps extension
• Repeat until finisher: Thirty seconds ALL OUT row

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 3634

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