Endurance Blocks and Inclines - My Actifit Report Card: November 22 2024

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(Edited)

Endurance Blocks and Inclines

Friday, November 23, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power



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This morning, our Orangetheory Fitness group participated in a dynamic workout that emphasized endurance and incline training on the treadmills. We began with six minutes at a base pace, alternating between one minute of incline and one minute on flat terrain. Starting at a 5% incline, we increased the incline by 1% after each flat recovery. After completing the base segments, we launched into a 45-second all-out sprint. The next two blocks followed the same pattern but started at inclines one percentage point lower than the previous block.

Transitioning to the floor, our first block lasted 18 and a half minutes and focused on high repetitions with sufficient rest to manage our heart rates. During this segment, we performed 12 to 16 repetitions of step-ups, step-back low rows (similar to single-leg deadlifts combined with low rows), bridges, and shoulder presses. We concluded this floor block with a longer 500-meter push row.

To finish the workout, we engaged in a core blast using mini bands. This final segment included bear steps and crunch holds with scissors, effectively rounding out our session. While the initial treadmill incline was the most challenging part, the subsequent blocks provided a balanced and comprehensive workout experience for all of us.



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Today's Workout Recap

This morning, our Orangetheory Fitness group participated in a structured and energizing workout session. The workout was divided into several blocks, each targeting different aspects of our fitness. Below is a detailed overview of our session:

Tread Block 1 - 6.75 Minutes

  • 1 Minute Base at 5% (Power walk at an incline of 7%+)
  • 1 Minute Base at 1%
  • 1 Minute Base at 6% (Power walk at an incline of 8%+)
  • 1 Minute Base at 1%
  • 1 Minute Base at 7% (Power walk at an incline of 9%+)
  • 1 Minute Base at 1%
  • 45 Seconds All Out (Power walk at an incline of 10%+)

90 Seconds Walking Recovery

Tread Block 2 - 6.75 Minutes

  • 1 Minute Base at 4% (Power walk at an incline of 6%+)
  • 1 Minute Base at 1%
  • 1 Minute Base at 5% (Power walk at an incline of 7%+)
  • 1 Minute Base at 1%
  • 1 Minute Base at 6% (Power walk at an incline of 8%+)
  • 1 Minute Base at 1%
  • 45 Seconds All Out (Power walk at an incline of 10%+)

90 Seconds Walking Recovery

Tread Block 3 - 6.75 Minutes

  • 1 Minute Base at 3% (Power walk at an incline of 5%+)
  • 1 Minute Base at 1%
  • 1 Minute Base at 4% (Power walk at an incline of 6%+)
  • 1 Minute Base at 1%
  • 1 Minute Base at 5% (Power walk at an incline of 7%+)
  • 1 Minute Base at 1%
  • 45 Seconds All Out (Power walk at an incline of 10%+)
  • Collapse (Members’ choice)

Floor Block 1 - 18.5 Minutes Work & Rest

  • 12 to 16 Total Repetitions of Alternating Full Step Ups, followed by rest
  • 12 to 16 Total Repetitions of Alternating Step Back Low Rows (similar to single-leg deadlifts combined with low rows), followed by rest
  • 12 to 16 Bridges, followed by rest
  • 12 to 16 Total Repetitions of Seated Reciprocating Shoulder Presses, followed by rest
  • 500-Meter Push Row, followed by rest

1 Minute to Grab Mini Band and Set Up for Core Blast

Floor Block 2 - 3.75 Minutes Work & Rest

  • 45 Seconds Alternating Low Band Bear Steps
  • 15 Seconds Recovery
  • 45 Seconds Alternating Low Band with Crunch Hold and Scissors
  • 15 Seconds Recovery
  • 45 Seconds Alternating Low Band Bear Steps
  • 15 Seconds Recovery
  • Finisher: 45 Seconds Alternating Low Band with Dumbbell Crunch Hold and Scissors



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MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:



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What is the Orangetheory Everest Workout?

https://wellfitinsider.com/orangetheory/orangetheory-everest-workout/



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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.



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We are known as Jiffy or Team Jiffy (Jimmy and Tiffany) in the Orangetheory community.



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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/



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I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3637


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


22/11/2024
13922
Aerobics, Gym, Weight Lifting, Walking, Treadmill
Height
5.7 in
Weight
175 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in






















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