All Out Power and Cluster Sets - My Actifit Report Card: December 13 2024

All Out Power and Cluster Sets

Friday, December 13, 2024 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

It was a true power day at Orangetheory, complete with a total of 13 all-outs to celebrate Friday the 13th, along with cluster sets on the floor. We worked through two treadmill blocks and two floor blocks, pushing ourselves to new limits.

On the treadmills, our first block served as a warm-up and skill test. We began with a push pace, then settled back into our base pace before testing out a sequence of all-outs we would use for the rest of the workout. This involved a 30-second all-out effort, followed by a 30-second walk, then a 45-second all-out, and finally a one-minute all-out.

The second treadmill block was the longest and followed a repeating pattern for three full rounds. Each round included a 30-second all-out, then a 1-minute walk, followed by a 45-second all-out, another 1-minute walk, and capped off with a one-minute all-out. After completing these three rounds, we finished with one last one-minute all-out.

On the floor, the first block was set up near the rowers. We tackled a 15-stroke row, then immediately moved on to 6 repetitions of a bicep curl combined with an alternating reverse lunge. We held the curl at the top while stepping back into each lunge.

The second floor block was the longest and featured two cluster sets, separated by core exercises. Our cluster sets focused on either a close-grip chest press or a weighted bridge, and this was where we aimed to go heavy and push ourselves close to failure. If we managed more reps than the initial set of 12, our coach encouraged us to increase our weight in the following round.

Between cluster sets, we performed core movements: either high plank alternating toe taps or torso rotations, keeping our core engaged. We repeated these sequences until we reached the finisher—one final minute of our choice of core exercises. By the end, we had tested our strength, power, and endurance, making the most out of our Friday the 13th workout.

Today's Workout Recap

Tread Block 1 – 5.25 minutes
We completed the following sequence:

• 1 minute push
• 1 minute base
• 30 seconds ALL OUT
• 30 seconds walking recovery
• 45 seconds ALL OUT
• 30 seconds walking recovery
• 1 minute ALL OUT

We then took 90 seconds of walking recovery.

Tread Block 2 – 16.75 minutes
We moved through this pattern three times in total, finishing with one final 1 minute ALL OUT at the end:

• 30 seconds ALL OUT
• 1 minute walking recovery
• 45 seconds ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT
• 1 minute walking recovery

(Repeated for each round, ending with one last 1 minute ALL OUT at the finish.)

Row Block – 5.25 minutes circuit
We alternated between:

• 15-stroke row (checked distance)
• 6 bicep curls to alternating reverse lunges

We then took 90 seconds of recovery.

Floor Block – 16.75 minutes
We worked through multiple sets, aiming to reach fatigue on the strength exercises and focusing on core stability in between:

• Work & rest cluster set:

  • 12 close grip chest presses
  • Approximately 10 seconds rest
  • Close grip chest press for as many repetitions as possible, then rest

• 12 to 20 high plank alternating toe taps (feet on bench), then rest

• Work & rest cluster set:

  • 12 bridges
  • Approximately 10 seconds rest
  • Bridges for as many repetitions as possible, then rest

• 12 to 20 total torso rotations, then rest

We repeated this sequence until the finisher, which was 1 minute of our choice: either high plank alternating toe taps or torso rotations.

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 3650

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

Aerobics, Moving Around Office, Weight Lifting, Walking, Treadmill

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