Power and Tempo - My Actifit Report Card: January 2 2025

Power and Tempo

Thursday, January 2, 2025 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

We powered through our tread blocks and tackled some challenging tempo work on the floor. Our goal on the treads was to push ourselves to increase both our push and all-out paces in every block.

We completed four treadmill blocks, with the first three following the same structure: a push effort, followed by 75 seconds at base pace, and then an all-out. After each all-out, we had 90 seconds to walk before repeating. In the first block, our pushes and all-outs lasted 1 minute each. During the second block, they were 45 seconds each, and in the third block, 30 seconds each. The fourth block stood out at just 15 seconds, but offered an extra 30 seconds of base before the final all-out.

On the floor, we had two blocks of exercises. The first block was our longest, combining back-to-back movements with an all-out row. These consecutive moves included a half-kneeling shoulder press, followed by bear plank kick-throughs, and finished off with a single-arm deadlift. Our rowing segments were 150 meters all-out, and our coach encouraged us to note our stroke count so we could match or beat it on subsequent rounds.

The last floor block proved more challenging, as we tackled tempo triplets. The first triplet focused on sumo squats: 8 normal reps, 4 slow reps, then holding the squat position as long as we could before taking a break. We repeated this pattern with TRX low rows in the second triplet. The third triplet targeted our core, featuring weighted double crunches followed by a hollow hold without the weight. To finish, we stayed in sync with the tread for 30-second intervals at a normal pace before transitioning into a hold of the same movement, wrapping up our high-energy workout.

Today's Workout Recap

Tread Block 1 – 5.75 minutes

• We completed a 1 minute push
• Followed by 75 seconds base
• Then 1 minute ALL OUT
• Followed by 90 seconds walking recovery
• Finished with another 1 minute ALL OUT

We took 90 seconds walking recovery

Tread Block 2 – 5 minutes

• We completed a 45 seconds push
• Followed by 75 seconds base
• Then 45 seconds ALL OUT
• Followed by 90 seconds walking recovery
• Finished with another 45 seconds ALL OUT

We took 90 seconds walking recovery

Tread Block 3 – 4.25 minutes

• We completed a 30 seconds push
• Followed by 75 seconds base
• Then 30 seconds ALL OUT
• Followed by 90 seconds walking recovery
• Finished with another 30 seconds ALL OUT

We took 90 seconds walking recovery

Tread Block 4 – 4 minutes

• We completed a 15 seconds push
• Followed by 75 seconds base
• Then 15 seconds ALL OUT
• Followed by 90 seconds walking recovery
• Then 30 seconds base
• Finished with another 15 seconds ALL OUT

Floor Block 1 – 12.25 minutes

• We worked through the following back-to-back set:
  • 12 each half kneeling single arm shoulder press
  • 10 total bear plank alternating kick-through
  • 8 each single arm deadlift, then rest
• We followed this with a 150 meter ALL OUT row (lasting approximately 22 to 45 seconds) and counted our strokes

We took 90 seconds recovery

Floor Block 2 – 9.75 minutes

• We tackled a series of back-to-back tempo triplets:

  1. Tempo Triplet 1
     • 8 sumo squats
     • 4 sumo squats (slow)
     • Sumo squat hold as long as possible, then rest
  2. Tempo Triplet 2
     • 8 TRX low rows
     • 4 TRX low rows (slow)
     • TRX low row hold as long as possible, then rest
  3. Tempo Triplet 3
     • 8 double crunches
     • 4 double crunches (slow)
     • Hollow hold as long as possible, then rest

• We repeated these triplets until the finisher, which included:

  • 30 seconds of sumo squat, followed by 15 seconds of sumo squat hold
    OR
  • 30 seconds of TRX low row, followed by 15 seconds of TRX low row hold
    OR
  • 30 seconds of double crunch, followed by 15 seconds of hollow hold

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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 3660
  
  This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
  
  
  

  
  02/01/2025
  
  15984
  

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

  

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