Powered Through Today’s Switch Template - My Actifit Report Card: November 21 2024

Powered Through Today’s Switch Template

Thursday, November 21, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning, we dove into a dynamic switch-style session that seamlessly combined endurance and strength with powerful movements both on the treadmill and the floor. Each shift between segments gave us about 90 seconds to transition, maintaining a vibrant and energetic atmosphere throughout.

We kicked things off on the treadmill with two intense segments. The first segment focused on stamina, consisting of three 45-second high-effort runs interspersed with 45-second active recovery periods. The final sprint in this set ramped up to a full 45-second all-out effort. In the second treadmill segment, we pushed through a series of 45-second sprints, each followed by progressively longer walking breaks, allowing us to increase our sprint intensity as our recovery times grew.

Moving off the treadmill, we transitioned to the floor for two more challenging blocks. The first floor segment emphasized strength and explosive power with step-out squats, followed by using the TRX to perform reverse lunges that culminated in single-leg jumps. After completing these, we picked up dumbbells and hit the rowing machine for vigorous power sprints, complemented by bicep curls to facilitate active recovery.

Returning to the treadmill, we repeated the initial two segments, pushing ourselves to maintain the high tempo. Our final floor blocks introduced a powerful combination of loaded reverse lunges paired with lateral bounds and single-leg hops, adding a robust power component. On the rower, the last segment mirrored the earlier one but included tricep extensions to vary the muscle engagement.

We concluded the workout with a final 45-second all-out row, delivering a strong finish that blended strength and speed, perfectly wrapping up the session with energy and determination.

Today's Workout Recap

Because of my current heel issue and only being a few days away from our next running event, I did all my intervals power walking. I inclined at 6%, 8% and 10% with a speed of as high as 4.1 miles per hour. Everything else I got through it with no issues because of the soreness. Actually I hit one of my best row for time in the 100 meter all out rows with about a 16 1/2 seconds and hit a high of 493 WATTS of power with a high of 14.5 mile per hour rowing speed. Considering that rowing requires power from the legs I was able to maintain the power.

Tread Block 1 - 4.5 Minutes

• 45-second push
• 45-second base
• 45-second push
• 45-second base
• 45-second push
• 45-second ALL OUT

Tread Block 2 - 5.25 Minutes

• 45-second ALL OUT
• 30-second walking recovery
• 45-second ALL OUT
• 45-second walking recovery
• 45-second ALL OUT
• 1-minute walking recovery
• 45-second ALL OUT
• Transition to floor

Floor Block 1 - 4.5 Minutes Back-to-Back Load & Explode

• 5 each side goblet step-out squat
• 5 each side TRX reverse lunge to single-leg jump, then rest

Floor / Row Block 1 - 5.25 Minutes Work & Active Recovery

• 100-meter ALL OUT row (aim for 15 to 30 seconds), check time
• 12 bicep curls
• Repeat until time is called, then transition back to treadmill

Tread Block 3 - 4.5 Minutes

• 45-second push
• 45-second base
• 45-second push
• 45-second base
• 45-second push
• 45-second ALL OUT

Tread Block 4 - 5.25 Minutes

• 45-second ALL OUT
• 30-second walking recovery
• 45-second ALL OUT
• 45-second walking recovery
• 45-second ALL OUT
• 1-minute walking recovery
• 45-second ALL OUT
• Transition to floor

Floor Block 3 - 4.5 Minutes Back-to-Back Load & Explode

• 5 each side reverse lunge
• 10 total lateral bounds into single-leg hop, then rest

Floor / Row Block 4 - 5.25 Minutes Work & Active Recovery

• 100-meter ALL OUT row (aim for 15 to 30 seconds), check time
• 12 two-dumbbell overhead triceps extensions
• Repeat until the finisher: 45-second 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 3636

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

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