Power Load Boom Sesh - My Actifit Report Card: March 4 2025

Power Load Boom Sesh

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

E = Endurance
S = Strength
P = Power

Today's workout felt like strength training on the treadmills, though it definitely had the intensity and feel of a power session. Over on the floor, we tackled a load-and-explode format, and finished strong at the rowers with some dynamic 10-stroke builds.

We started with four distinct treadmill blocks.

The first three treadmill blocks emphasized pushes combined with incline challenges, while our final block was purely about short, intense 30-second all-outs. The structure of the initial three was straightforward: we ran through four intervals, each consisting of a 30-second push pace immediately followed by a 45-second base pace, and concluded each block with a 30-second all-out effort. We began at a 3% incline and increased our incline by 1% each time we returned to the push pace, eventually reaching 6%. For each subsequent treadmill block, we reset and started again at a slightly lower incline.

The final treadmill segment had us performing rapid-fire all-outs. We began with a 30-second maximal effort at a 4% incline, followed by a brief 30-second walking recovery, then repeated the sprint intervals, each time dropping our incline slightly lower.

Today's floor section was condensed into one intense 19-minute block because we ended our session at the rower. The floor exercises were organized into four pairs, each with two rounds in a load-and-explode format. Our first exercise combination had us alternating between toe taps and speed skaters. Next, we performed bird dog low rows and explosive low rows. After that, we switched between single-leg bridges and skier swings. Lastly, we finished our floor work with pivoting single-arm shoulder presses followed by alternating shoulder presses.

Our final block took place at the rowers, where we pushed ourselves through several challenging 10-stroke builds. We initiated each set with 5 powerful strokes at push pace, then exploded into 5 strokes at an all-out intensity, aiming for maximum distance.

To wrap up the workout, our finisher was a final, intense 30-second all-out rowing effort, leaving us feeling accomplished and energized.

Workout Recap Below:

Today's Workout Recap

Tread Block 1 - 5.5 minutes

• 30 seconds push at 3% incline
• 45 seconds base pace
• 30 seconds push at 4% incline
• 45 seconds base pace
• 30 seconds push at 5% incline
• 45 seconds base pace
• 30 seconds push at 6% incline
• 45 seconds base pace
• 30 seconds ALL OUT

75 seconds walking recovery

Tread Block 2 - 5.5 minutes

• 30 seconds push at 2% incline
• 45 seconds base pace
• 30 seconds push at 3% incline
• 45 seconds base pace
• 30 seconds push at 4% incline
• 45 seconds base pace
• 30 seconds push at 5% incline
• 45 seconds base pace
• 30 seconds ALL OUT

75 seconds walking recovery

Tread Block 3 - 5.5 minutes

• 30 seconds push (flat road)
• 45 seconds base pace
• 30 seconds push at 2% incline
• 45 seconds base pace
• 30 seconds push at 3% incline
• 45 seconds base pace
• 30 seconds push at 4% incline
• 45 seconds base pace
• 30 seconds ALL OUT

75 seconds walking recovery

Tread Block 4 - 3.5 minutes

• 30 seconds ALL OUT at 4% incline
• 30 seconds walking recovery
• 30 seconds ALL OUT at 3% incline
• 30 seconds walking recovery
• 30 seconds ALL OUT at 2% incline
• 30 seconds walking recovery
• 30 seconds ALL OUT (flat road)

Floor Block - 19 minutes

We completed two rounds back-to-back of each Load & Xplode exercise pairing:

• Exercise Pair 1:

  • 8 each side Goblet Step-Down Toe Taps
  • 8 total Speed Skaters
    rest after second round

  • Exercise Pair 2:

    • 8 each side Bird Dog Low Rows
    • 8 Explosive Low Rows
      rest after second round

    • Exercise Pair 3:

      • 8 each side Single-Leg Bridges
      • 8 Skier Swings
        rest after second round

      • Exercise Pair 4:

        • 8 each side Single Dumbbell Pivot to Single-Arm Neutral Grip Shoulder Presses
        • 8 Alternating Single-Arm Neutral Grip Push Presses with Rotation
          rest after second round

        • Bonus: We finished by performing all exercises as one continuous block.

        75 seconds recovery

        Row Block - 3.5 minutes

        We performed repeated 10-stroke builds until time ran out:

        • 5 strokes at push pace
        • 5 strokes ALL OUT, then checked distance, racked, and rested briefly

        We ended the workout strong with a final 30-second ALL OUT row as our finisher.

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        @actifit #movetoearn

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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/

        What are TRX "Pallof" Presses

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3691

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