Endured the Benchmark and More - My Actifit Report Card: February 13 2025

Endured the Benchmark and More

Thursday, February 13, 2025 - switch template including a 12 minute treadmill benchmark challenge - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

During our Orangetheory Fitness group workout this morning, those of us who started on the treadmill were the first to tackle the benchmark. Before diving into it, we went through a couple of primer blocks to get moving and ready. We began with a warmup on the tread that included 30 seconds of a push, push to all-out, and an all-out effort, each followed by 30 seconds of walking recovery. Once we wrapped up this segment, we moved to the floor for some activation exercises, including hinge and reach, reverse lunges, and hops with high knees.

Afterward, we returned to the treadmill for another brief warmup, consisting of a minute at base pace to keep our legs warm, followed by a short walk. This was a great opportunity to fine-tune our race strategies if needed. Then it was time to reset our treadmill monitors and dive into the main event: a 12-minute run at our best effort.

Because I'm coming back from a foot injury which is feeling much better Coach Nick and I agreed that I would be more conservative and maintain a lower running speed to ensure I reach at least 1.2 miles in 12 minutes and I did just that. Tiffany and I have a scheduled 5k Running Event this coming Saturday so I want to be prepared for that so doing the benchmark challenge today was a good sign because I did not experience any residual effects and my foot feels almost at 100% at this point.

Once we completed the treadmill benchmark, we transitioned to a longer floor block. This included a combination of TRX exercises, a reciprocating row, single-leg bridges, and a core-focused movement with full V-ups.

To finish off the workout, we had the option to end either on the treadmill or the rower, depending on our preference. I went with the rowing.

Today's Workout Recap

Tread Block 1

• We completed a 30-second push.
• We then took a 30-second walking recovery.
• We executed a 30-second push to ALL OUT.
• We followed that with a 30-second walking recovery.
• We performed a 30-second ALL OUT effort.
• We transitioned to the floor block.

Floor Block 1 - 2.5 Minutes Back to Back

• We completed 30 seconds of hinge and reach.
• We performed 30 seconds of alternating reverse lunge with torso rotation.
• Next, we executed 30 seconds of lateral hops to four high knees.
• We then repeated 30 seconds of alternating reverse lunge with torso rotation.
• We performed 30 seconds of lateral hops to four high knees.
• We transitioned to the treadmill.

Tread Block 2

• We ran on the treadmill for 1 minute.
• We took a 1-minute walking recovery.
• We reset our monitors.
• We completed a 12-minute treadmill session for time, with the last minute executed at ALL OUT.
• We checked our distance and then collapsed (member’s choice) before transitioning to the floor.

Floor Block 2 - 14 Minutes Circuit

• We completed 12 total repetitions of TRX alligator.
• We performed 12 TRX triceps extensions.
• We executed 12 total repetitions of reciprocating rows.
• We completed 6 repetitions on each side for single-leg bridges.
• We performed 12 total repetitions of alternating full V-ups.
• We transitioned back to the treadmill.

Tread Block 3 - 2.5 Minutes

• We executed a 30-second push.
• We took a 30-second walking recovery.
• We completed a 30-second push to ALL OUT.
• We took another 30-second walking recovery.
• We ended with a 30-second ALL OUT effort.

Floor Block 3 - 2.5 Minutes

• We finished with a coach’s choice core blast.
• Coach Nick led us through high plank dumbbell taps and low plank Thread the Needles.

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 3679

and eleven years as an Orangetheory Fitness member:

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

Aerobics, Gym, Weight Lifting, Treadmill, Running

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