A Strong ESP Workout - My Actifit Report Card: December 28 2024

A Strong ESP Workout

Saturday, December 28, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

We had four blocks on the tread, with the first two serving as build blocks and the last two acting as the inverse of those. The first block lasted seven minutes and included three pairs of intervals: a push at an incline followed by a base at flat road, capped off by an all-out at flat road. Our pushes started at a 2% incline and rose to 4%.

Next, we moved into a three-minute block that stayed at base until the final 30 seconds, when we hit an all-out. We began at a 3% incline and increased by 0.5% every 30 seconds until reaching 5%. From there, we wrapped up with an all-out at 5.5%.

For the following two blocks, we inverted what we did in blocks 1 and 2. During the longer block, we began with a one-minute push at 4% incline, followed by one minute at base on flat road. Each time we returned to the push, we decreased the incline by 1%. After our last base, we finished strong with a one-minute all-out on flat road.

The final treadmill block also lasted three minutes. We started with a 30-second base at 5.5% and reduced the incline by 0.5% every 30 seconds until we reached a 30-second all-out at 3%.

Over on the floor, we completed four blocks as well. Blocks 1 and 3 were longer, each kicking off with a 400m push row. Blocks 2 and 4 were timed blocks, featuring 30-second efforts for a total of three minutes each.

In Block 1, after the push row, we moved into cleans that flowed directly into front squats. Our active recovery was a downward dog calf stretch.

Block 2, the first timed block, used a low bench for alternating step-downs into squats for 30 seconds, followed by a high plank (hands on the bench) with alternating up-down movements.

Block 3 had the same 400m push row to begin, followed by push presses—those definitely lit up our shoulders—and then skier swings. We took lateral shifts as our active recovery in this round.

The last block focused on a core burnout: a series of sit-ups paired with knee tucks that seemed endless. It was anything but gentle, and we left feeling plenty sore especially my heel which is extra painful today.

Today's Workout Recap

Tread Block 1 – 7 minutes

• We began with a 1-minute push at 2%.
• We followed with a 1-minute base at 1%.
• We continued with a 1-minute push at 3%.
• We returned to a 1-minute base at 1%.
• We moved into a 1-minute push at 4%.
• We cycled back to a 1-minute base at 1%.
• We finished strong with a 1-minute ALL OUT at 1%.

We took a 1-minute walking recovery.

Tread Block 2 – 3 minutes

• We started with 30 seconds of base at 3%.
• We moved to 30 seconds of base at 3.5%.
• We continued with 30 seconds of base at 4%.
• We went for 30 seconds of base at 4.5%.
• We held 30 seconds of base at 5%.
• We wrapped up with 30 seconds of ALL OUT at 5.5%.

We enjoyed a 90-second walking recovery.

Tread Block 3 – 7 minutes

• We kicked off with a 1-minute push at 4%.
• We returned to a 1-minute base at 1%.
• We did a 1-minute push at 3%.
• We went back to a 1-minute base at 1%.
• We followed that with a 1-minute push at 2%.
• We dropped back to a 1-minute base at 1%.
• We capped this block with a 1-minute ALL OUT at 1%.

We took a 1-minute walking recovery.

Tread Block 4 – 3 minutes

• We started with 30 seconds of base at 5.5%.
• We shifted to 30 seconds of base at 5%.
• We continued with 30 seconds of base at 4.5%.
• We moved on to 30 seconds of base at 4%.
• We went to 30 seconds of base at 3.5%.
• We finished this tread work with 30 seconds of ALL OUT at 3%.

Floor Block 1 – 7 minutes

• Buy-in: 400-meter push row (once only).
• Work & active recovery (repeated until time was called):
  • 5 cleans.
  • 5 front squats (explosive).
  • 10 total downward dogs with alternating calf stretches.

We took a 1-minute recovery.

Floor Block 2 – 3 minutes back to back

• 30 seconds of alternating step-down squats (low bench).
• 30 seconds of high plank alternating up-and-down (hands on low bench).
• 30 seconds of alternating step-down squats (low bench).
• 30 seconds of high plank alternating up-and-down (hands on low bench).
• 30 seconds of alternating step-down squats (low bench).
• 30 seconds of high plank alternating up-and-down (hands on low bench).

We enjoyed a 90-second recovery.

Floor Block 3 – 7 minutes

• Buy-in: 400-meter push row (once only).
• Work & active recovery (repeated until time was called):
  • 5 neutral grip push presses.
  • 5 skier swings.
  • 10 total alternating lateral shifts (hands on floor).

We took a 1-minute recovery.

Floor Block 4 – 3 minutes core burn out

• 30 seconds of straight-arm sit-ups.
• 30 seconds of seated knee tucks.
• 30 seconds of straight-arm sit-ups.
• 30 seconds of seated knee tucks.
• 30 seconds of straight-arm sit-ups.
• Finisher: 30 seconds of seated knee tucks.

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 3658

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

Aerobics, Gym, Weight Lifting, Walking, Running, Shopping

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