Up to the Minute Workout Session - My Actifit Report Card: November 15 2024

Up to the Minute Workout Session

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

E = Endurance
S = Strength
P = Power

This morning, our Orangetheory Fitness group engaged in an EMOM (Every Minute on the Minute) workout that featured a combination of running/rowing on the tread and an intense floor segment.

We began with a run and row segment that incorporated a unique twist: each two-minute interval included a set of exercises, with any remaining time dedicated to recovery during the floor blocks. Each subsequent set commenced promptly as the previous interval concluded. The entire interval structure lasted two minutes per set.

The run and row portion consisted of three distinct blocks. In the first two blocks, we completed four rounds of two-minute EMOM sets. During the initial block, we performed a 10-stroke all-out row followed by a 45-second all-out sprint on the treadmill. After each effort, the remaining time allowed us to recover before the coach signaled the start of the next round. In the final round of this block, we were instructed to either continue following the coach's calls until the time was up or maintain our running pace independently.

The second block mirrored the first but with the sequence reversed: we began with a 45-second all-out sprint on the treadmill, then immediately transitioned to a 10-stroke row. Recovery was managed either by returning to the rower or jumping back onto the treadmill in preparation for the next round.

The third and final run/row block was a more traditional build segment on the treadmill. We progressed through one minute each of base pace, base to push, push, and finally push to an all-out sprint. The last 30 seconds of this block required us to give an all-out effort to finish strong.

Transitioning to the floor blocks, we followed a similar structure. The first two floor blocks consisted of four rounds of two-minute sets. In the first floor block, we focused on shoulder presses and lateral lunges, while the second block involved lateral shifts into low rows. The floor exercises proved to be more challenging than the treadmill segments, with our shoulders feeling intensely worked after the first block. At the conclusion of the fourth round in each floor block, we bypassed recovery and instead performed double crunch twists until the block ended.

The final floor block was a shorter circuit designed to increase repetitions of reverse bicep curls, cross-body knee drives, and low side planks. The reverse bicep curls required a reversed grip compared to traditional curls, adding difficulty by emphasizing grip strength to properly hold the dumbbells. To conclude the workout, we completed a 30-second finisher of our choice, with many opting for cross-body knee drives.

Overall, the combination of structured intervals and varied exercises provided a comprehensive and challenging workout for our group this morning.

Today's Workout Recap

Tread / Row Block 1 – 8 Minutes

• 2 minutes to perform 10 stroke ALL OUT row, followed by 45 seconds ALL OUT on the treadmill, then recover when completed.
• 2 minutes to perform 10 stroke ALL OUT row, followed by 45 seconds ALL OUT on the treadmill, then recover when completed.
• 2 minutes to perform 10 stroke ALL OUT row, followed by 45 seconds ALL OUT on the treadmill, then recover when completed.
• 2 minutes to perform 10 stroke ALL OUT row, followed by 45 seconds ALL OUT on the treadmill, then maintain a base pace until the time is called.

90 Seconds Recovery

Tread / Row Block 2 – 8 Minutes

• 2 minutes to perform 45 seconds ALL OUT on the treadmill, followed by a 10 stroke ALL OUT row, then recover when completed.
• 2 minutes to perform 45 seconds ALL OUT on the treadmill, followed by a 10 stroke ALL OUT row, then recover when completed.
• 2 minutes to perform 45 seconds ALL OUT on the treadmill, followed by a 10 stroke ALL OUT row, then recover when completed.
• 2 minutes to perform 45 seconds ALL OUT on the treadmill, followed by a 10 stroke ALL OUT row, then maintain a base pace until the time is called.

90 Seconds Recovery

Tread Block 3 – 4.5 Minutes

• 1 minute at base pace
• 1 minute transitioning from base to push pace
• 1 minute at push pace
• 1 minute pushing to an ALL OUT sprint
• 30 seconds ALL OUT to finish

Floor Block 1 – 8 Minutes (Rep & Recover)

• 2 minutes to perform:
  • 16 total alternating shoulder presses
  • 16 total alternating forward lunges
  • Recover when completed
• 2 minutes to perform:
  • 16 total alternating shoulder presses
  • 16 total alternating forward lunges
  • Recover when completed
• 2 minutes to perform:
  • 16 total alternating shoulder presses
  • 16 total alternating forward lunges
  • Recover when completed
• 2 minutes to perform:
  • 16 total alternating shoulder presses
  • 16 total alternating forward lunges
  • Upon completion, perform double crunch twists until the time is called

90 Seconds Recovery

Floor Block 2 – 8 Minutes (Rep & Recover)

• 2 minutes to perform:
  • 16 total goblet alternating lateral shifts
  • 16 total alternating low rows
  • Recover when completed
• 2 minutes to perform:
  • 16 total goblet alternating lateral shifts
  • 16 total alternating low rows
  • Recover when completed
• 2 minutes to perform:
  • 16 total goblet alternating lateral shifts
  • 16 total alternating low rows
  • Recover when completed
• 2 minutes to perform:
  • 16 total goblet alternating lateral shifts
  • 16 total alternating low rows
  • Upon completion, perform double crunch twists until the time is called

90 Seconds Recovery

Floor Block 3 – 4.5 Minutes Circuit

• 6 / 8 / 10 reverse bicep curls
• 6 / 8 / 10 alternating high plank cross-body knee drives
• 6 / 8 / 10 alternating low side planks
• Repeat until the finisher, adding 2 repetitions to each exercise each round
• Finisher:
  • 30 seconds of reverse bicep curls OR
  • 30 seconds of alternating high plank cross-body knee drives OR
  • 30 seconds of alternating low side planks

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 3635

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, Jogging, Running

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