Run Surges and Unilateral Floor Work - My Actifit Report Card: December 16 2024

Run Surges and Unilateral Floor Work

Monday, December 16, 2024 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

During our Orangetheory Fitness group workout this morning, we tackled surge-and-return treadmill intervals designed to progressively increase our surge pace each round. We approached the floor with a focus on unilateral movements supported by anchor exercises.

We completed three rounds on the treads. Each round included a two-minute base, a surge, another two-minute base, and another surge. In the first round, our surges lasted two minutes each. In the second, they were reduced to 90 seconds, and in the final round, just one minute.

On the floor, we worked through two blocks, one situated near the rower. The first floor block was our longest, featuring two anchor exercises: the single-arm snatch and the single-arm neutral-grip thruster with rotation. These anchors were performed between sets of main exercises, which included high-plank single-arm low rows, half-kneeling to full lateral step-ups, and high-to-low chops.

The last block was positioned by the rower, where we performed unilateral high pulls on each side, followed by a 30-second all-out row. To finish strong, we wrapped up the session with another 30-second all-out row before calling it a day.

As I've battled the left heel issue which has caused ankle and lower back issue compensating for it I finally ran in today's session. In the last month plus I've only been able to power walk. I last ran at a running event in November and coincidentally I have a running event coming up this coming Saturday. I needed to test the foot and push through today's endurance run that DID NOT include any walking recoveries. Albeit, but I kept my speeds very low as not to put myself in a situation where I couldn't run on Saturday.

I also had my best stats in weeks because needless to say having heel pain zaps one's explosiveness and power.

I burned 805 calories and 21 splats!!! I totaled 2.25 miles but only maxed out at 6mph in speed and hit 534 WATTS OF POWER on the rower hitting a high of 13.9 mile per your rowing speed. Needless to say I crushed today's workout!!

Today's Workout Recap

Tread Block – 23.5 minutes

• We aimed to increase our surge pace each round.
• Round 1:
  • We completed 2 minutes base, 2 minutes surge, 2 minutes base, and another 2 minutes surge.
• Round 2:
  • We completed 2 minutes base, 90 seconds surge, 2 minutes base, and another 90 seconds surge.
• Round 3:
  • We completed 2 minutes base, 1 minute surge, 2 minutes base, and another 1 minute surge.
• We then finished with 2 minutes base followed by 30 seconds ALL OUT.

Floor Block 1 – 15 minutes Circuit (Unilateral)

• Round 1:
  • We completed 8 each high plank single-arm low rows, followed by 4 each single-arm snatches (anchor).
  • We then completed 4 each single-arm half kneeling to full lateral step-ups, followed by 4 each single-arm snatches (anchor).
  • Next, we did 8 each standing high-to-low chops, followed by 4 each single-arm snatches (anchor).
• Round 2:
  • We completed 8 each high plank single-arm low rows, followed by 4 each single-arm neutral-grip thrusters with rotation (anchor).
  • We then completed 4 each single-arm half kneeling to full lateral step-ups, followed by 4 each single-arm neutral-grip thrusters with rotation (anchor).
  • Next, we did 8 each standing high-to-low chops, followed by 4 each single-arm neutral-grip thrusters with rotation (anchor).
• Bonus – We repeated the following until time:
  • 8 each high plank single-arm low rows
  • 4 each single-arm half kneeling to full lateral step-ups
  • 8 each standing high-to-low chops

  Floor Block 2 – 6.5 minutes Circuit

  • We completed 6 each single-arm high pulls, then followed with a 30 second ALL OUT row (100–200 meters) and recorded our distance.
  • We repeated this sequence until the finisher: an additional 30 second ALL OUT row.

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  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 3652
  
  This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
  
  
  

  
  16/12/2024
  
  16283
  

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

  

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