A Strong and Stable FriYAY Session - My Actifit Report Card: May 3 2024

Friday, May 3, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today's Orangetheory Fitness session surprised us with another endurance-focused group workout. The floor work centered on stability and strength, incorporating bosu exercises, with 90 seconds of recovery between blocks.

It was unexpected to have endurance two days in a row! Yesterday seemed like a warm-up for today's challenges. The main focus was on maintaining the push efforts and recovering during the base efforts. The floor exercises included bosu work, stable and strong efforts, all-out rows, and a core blast to finish.

On the treads, the workout consisted of five push efforts with base efforts in between. Starting with a three-minute push, the session followed a reverse pyramid down to a one-minute push, then back up again. The base efforts started at one minute and gradually increased in duration. The coach advised starting conservatively on the pushes and increasing pace as the efforts got shorter. He also suggested starting with a very low base to aid recovery, gradually increasing as you recover more. Personally, I began with a conservative push pace and progressively increased it with each round, maintaining it throughout the block. The treadmill block concluded with a three-minute push, a minute of base, and a 30-second all-out effort.

The second block, which I hoped would be a power block, turned out to be quite challenging. It consisted of a three-minute push followed by a 30-second all-out effort. Recovery was limited this morning. I covered 6.03 km (3.747 miles) on the treadmill blocks.

The floor block was also extensive, featuring three exercises followed by a 20-stroke all-out row. Most participants completed around three rounds before the block ended. The first pair of exercises tested stability using the bosu: forward lunges onto the bosu, bicep curls while kneeling on the bosu, and hip thrusts with a chop. The second pair was without the bosu, consisting of good mornings, high pulls, and a double crunch. Personally, I skipped the forward lunges onto the bosu and performed them without it.

The final block focused on core exercises using the bosu. The high plank alternate leg lift involved placing the bosu with the ball side down and lifting alternating legs while in a high plank position. We held the bosu in front for the sit-up to increase the difficulty. The bonus round was a 30-second alternating toe reach with the back on the bosu, similar to a single-leg v-up.

My numbers were not as good as yesterday but the effort was still on beast mode level.

I burned under 600 calories, rowed a bit over 1000 meters, hit a high of 467 WATTS of power at a high of 13.5 miles per rowing speed, and accumulated 2.55 miles on the treads. My running speeds fell between 6.2mph and 8.1 miles per hour. For the weighted exercises, I used 15, 25, and 35-pound dumbbells.

Today's Workout Recap

Floor Block 1 - 18.5 minutes

• Back to Back - Stable & Strong:
  • 8 each x BOSU Forward Lunge (front foot on BOSU)
  • 8 x Single Dumbbell Good Morning, rest
• Back to Back - Stable & Strong:
  • 8 x BOSU Tall Kneeling Bicep Curl
  • 8 x High Pull, rest
• Back to Back - Stable & Strong:
  • 8 each x BOSU Kneeling Hip Thrust with Low to High Chop
  • 8 x Double Crunch, rest
• 20-stroke ALL OUT row (target: 160 - 240 meters+)

Floor Block 2 - 3.5 minutes

• Four rounds:
  • 8 total x BOSU High Plank Alternating Leg Lift
  • 8 / 6 / 4 / 2 x Sit-up (with BOSU held in front) drop two reps after each round
• Keep working until bonus: 30 seconds of alternating toe reach (on BOSU)

Tread Block 1

• Goal: increase push pace each round
• 3-minute push
• 1-minute base
• 2-minute push
• 90-second base
• 1-minute push
• 2-minute base
• 2-minute push
• 90-second base
• 3-minute push
• 1-minute base
• 30-second ALL OUT

Tread Block 2

• 3-minute push
• 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-Excercise 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 3502
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

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

Height 5.7 lb		Weight 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in