A Week Ending ESP Session - My Actifit Report Card: January 10 2025

A Week Ending ESP Session

Friday, January 10, 2025 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning’s Orangetheory group workout had three blocks on the treadmill. We started with a strength block, alternating base paces on inclines with a base pace on flat road. The inclines began at 6%, and each time we returned, the incline dropped by 1%, finishing with a base pace at 3%. From there, we launched straight into a one-minute all-out.

The second block focused on power. It was simple but intense: three all-outs, lasting one minute, 45 seconds, and 30 seconds, each separated by a minute of walking recovery. The final treadmill block was all about endurance, alternating one-minute pushes with base paces and wrapping up with an all-out effort.

The floor followed the same block structure. For strength, we kicked off with a 200-meter row at 22–24 strokes per minute. Once off the rower, we moved to weighted exercises, including good mornings, chest flys, and a core exercise with a lean-back twist.

The second block was timed and demanding. It mirrored the tread in format, pairing all-out efforts with recovery moves. We worked on cleans with a push press—locking out at the top—paired with lateral shifts into windmills. We started with one minute of cleans, followed by 45 seconds and 30 seconds, with a minute of recovery between each.

The endurance block began with a 400-meter row as a buy-in. From there, we rotated through a circuit of lunges, hammer curls transitioning to eccentric bicep curls, and a core exercise alternating between high and low planks. To finish, we chose one of the core exercises and held it for a minute.

Today's Workout Recap

Tread Block 1 - 8 Minutes

• 1 minute base at 6%
• 1 minute base at 1%
• 1 minute base at 5%
• 1 minute base at 1%
• 1 minute base at 4%
• 1 minute base at 1%
• 1 minute base at 3%
• 1 minute ALL OUT

90 seconds of walking recovery

Tread Block 2 - 4 Minutes and 15 Seconds

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

90 seconds of walking recovery

Tread Block 3 - 8 Minutes

• 1 minute push
• 1 minute base
• 1 minute push
• 1 minute base
• 1 minute push
• 1 minute base
• 1 minute push
• 1 minute ALL OUT

Floor Block 1 - 8 Minutes

• Buy-in: 200-meter row (22–24 strokes per minute) — check time (once only)
• Work and rest:
  • 6–10 single dumbbell good mornings, then rest
  • 6–10 chest flys, then rest
  • 6–10 total lean-back twists, then rest

90 seconds of recovery

Floor Block 2 - 4 Minutes and 15 Seconds

• 1 minute of cleans to neutral grip push press (count reps)
• 1 minute of alternating lateral shifts to windmills
• 45 seconds of cleans to neutral grip push press (count reps)
• 1 minute of alternating lateral shifts to windmills
• 30 seconds of cleans to neutral grip push press (count reps)

90 seconds of recovery

Floor Block 3 - 8 Minutes

• Buy-in: 400-meter row — check time (once only)
• Circuit:
  • 12 total goblet alternating reverse lunges
  • 12 hammer curls to eccentric bicep curls
  • 12 total high plank to low plank transitions
• Repeat until finisher:
  • 1 minute of lean-back twists OR
  • 1 minute of high plank to low plank transitions

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 3666

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

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

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