PowerYAY - My Actifit Report Card: February 25 2025

PowerYAY

Tuesday, February 25, 2025 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

We gathered early in the morning for an Orangetheory Fitness session that promised to challenge our power, endurance, and teamwork. The workout was designed to push our limits, combining high-intensity treadmill intervals with dynamic floor exercises to create a truly energizing group experience.

During the treadmill segment, we encountered two distinct power blocks paired with a brief endurance effort. In the power blocks, we delivered 30-second all-out bursts followed by 45 seconds of walking recovery. For the endurance portion, we completed a 300-meter row before transitioning to the treadmill to cover the remaining distance, finishing with another 30-second sprint.

Back on the floor, our session kicked off with a repeated sequence of lateral shifts and low-to-high chops. With some lingering knee sensitivity from recent skiing, we substituted our usual regimen for split squats. This led into a challenging timed block that had us performing 30 seconds of a full step up to knee drive, followed by 45 seconds to execute six full thrusters.

The workout then moved into a block that paired power pushups with double crunches. The final segment featured pullovers combined with sit-to-squat jumps—with our coach bumping the rep count to 10 instead of 6 for an extra challenge. We wrapped up the session with a finisher: another 30 seconds of sit-to-squat jumps, leaving us invigorated and proud of our collective effort.

Workout Recap Below:

Today's Workout Recap

Tread Block 1 – 5.25 minutes

• Completed 30 seconds of a push effort.
• Executed 30 seconds ALL OUT.
• Took 45 seconds of walking recovery.
• Completed 45 seconds of a push effort.
• Executed 30 seconds ALL OUT.
• Took 45 seconds of walking recovery.
• Completed 1 minute of a push effort.
• Executed 30 seconds ALL OUT.

After the block, we enjoyed 90 seconds of walking recovery.

Row / Tread Block 2 – 3.75 minutes

• Performed a 300-meter push row.
• Transitioned to the treadmill and trotted for distance.
• Checked the covered distance before proceeding.

We then took 90 seconds of walking recovery.

Tread Block 3 – 5.25 minutes

• Completed 30 seconds of a push effort.
• Executed 30 seconds ALL OUT.
• Took 45 seconds of walking recovery.
• Completed 45 seconds of a push effort.
• Executed 30 seconds ALL OUT.
• Took 45 seconds of walking recovery.
• Completed 1 minute of a push effort.
• Executed 30 seconds ALL OUT.

This block was followed by 90 seconds of walking recovery.

Row / Tread Block 4 – 4.25 minutes

• Performed a 300-meter push row.
• Transitioned to the treadmill and trotted for distance, with the last 30 seconds set as ALL OUT.
• Matched or exceeded the distance we recorded in Block 2.

Floor Block 1 – Work & Rest Unilateral – 5.25 minutes

• Completed 6 repetitions each of lateral shifts, then rested.
• Completed 6 repetitions each of low to high chops, then rested.

We then took 90 seconds of recovery.

Floor Block 2 – Rep & Recover – 3.75 minutes

• Round 1:
  • Performed 30 seconds of full step ups to alternating knee drives.
  • Took 45 seconds to complete 6 repetitions of neutral grip full thrusters and recovered when finished.
• Round 2:
  • Performed 30 seconds of full step ups to alternating knee drives.
  • Took 45 seconds to complete 6 repetitions of neutral grip full thrusters and recovered when finished.
• Round 3:
  • Performed 30 seconds of full step ups to alternating knee drives.
  • Took 45 seconds to complete 6 repetitions of neutral grip full thrusters and held a high plank until the time was called.

After completing these rounds, we took 90 seconds of recovery.

Floor Block 3 – Work & Rest – 5.25 minutes

• Completed 6 power pushups and then rested.
• Completed 12 double crunches and then rested.

We then took 90 seconds of recovery.

Floor Block 4 – Rep & Recover – 4.25 minutes

• Round 1:
  • Performed 30 seconds of pull overs.
  • Took 45 seconds to complete 6 repetitions of sit up to squat jumps, and recovered when finished.
• Round 2:
  • Performed 30 seconds of pull overs.
  • Took 45 seconds to complete 6 repetitions of sit up to squat jumps, and recovered when finished.
• Round 3:
  • Performed 30 seconds of pull overs.
  • Took 45 seconds to complete 6 repetitions of sit up to squat jumps and held a high plank until the finisher.
• Finisher: Completed 30 seconds of sit up to squat jumps.

This morning’s session pushed us to our limits and showcased the heart and intensity of Orangetheory Fitness.

@actifit #movetoearn

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 3687

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, Weight Lifting, Treadmill, Running, Gym

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