A Strong Morning Start - My Actifit Report Card: February 4 2025

A Strong Morning Start

Tuesday, February 4, 2025 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

After getting through yesterday's workout after a two week break nursing my injured foot, this morning's session was as Orangetheory Fitness forward as it can get. There was BOSU and TRX work, 25 stroke rows and a challenging tread block.

It was a strength template so that usually means inclines (%) on the tread blocks, but I mixed in some power walking along with my running because I still want to make sure I don't regress. Plantar fasciitis is not comfortable if you ever had that injury I'm sure you know how painful it can be. Thankfully, I've past the pain part and now I'm dealing with just the soreness.

I burned less calories today but today's 675 calories was still a nice hefty burn. I rowed over 1000 meters but my wattage was under 300 so I have to work on getting my wattage back to 400 plus. Just like yesterday my last ALL OUT run was at 8 miles per hour. I also power walked as high as 15% incline at about a 3.3mph speed. The foot was throbbing during that block.

Overall the whole STRENGTH template today was awesome. The workout recap is below.

Today's Workout Recap

Floor block 1 - Work and Active Recovery

We completed a 25-stroke push row.

We performed each set of two exercises for two rounds with 12 repetitions each—or a total of 12 repetitions if the exercise was alternating:

• Performed the BOSU Bridge Hold Dumbbell Pullover.

• Performed the TRX Alternating Forward Lunge with Y-raise.

• Performed the BOSU Dumbbell Goblet Split Squat.

• Performed 12 repetitions of bicep curls on TRX.

Floor block 2 - Work and Active Recovery

We completed a 25-stroke push row, trying to beat our previous distance.

We performed each set of two exercises for two rounds:

• Performed the alternating bicycle press.

• Performed an alternating leg raise while planking on a BOSU.

• Performed a single dumbbell good morning.

• Performed a single‑leg crunch on a BOSU with a knee raise.

Tread block 1

• We completed a 2.5‑minute push at: 2% incline.
• We completed a 1‑minute 15‑second flat base.
• We completed a 2‑minute push at: 3% incline.
• We completed a 1‑minute 15‑second flat base.
• We completed a 1.5‑minute push at: 4% incline.
• We completed a 1‑minute 15‑second flat base.
• We completed a 1‑minute push at: 5% incline.
• We completed a 1‑minute 15‑second flat base followed by a 1.5‑minute walking recovery.

Tread block 2

We completed Tread block 2 in reverse order:

• We completed a 1‑minute push at: 5% incline.
• We completed a 1‑minute 15‑second flat base.
• We completed a 1.5‑minute push at: 4% incline.
• We completed a 1‑minute 15‑second flat base.
• We completed a 2‑minute push at: 3% incline.
• We completed a 1‑minute 15‑second flat base.
• We completed a 2.5‑minute push at: 2% incline.
• We completed a 1‑minute 15‑second flat base.
• We completed a 30‑second ALL OUT.

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/

What are TRX "Pallof" Presses

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3673

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

Aerobics, Gym, Weight Lifting, Walking, Treadmill, Running

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