The SPE Replay - My Actifit Report Card: July 22 2024

The SPE Replay

Monday, July 22, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today, we tackled a repeat of the Strength, Power, and Endurance (SPE) template from July 6th, across all Orangetheory Fitness studios worldwide. The workout included three blocks on both the treadmill and the floor, with 90 seconds of recovery between each block.

In our first treadmill block, we focused on strength. We alternated between a minute of base pace at an incline and a minute on a flat road, starting at a 6% incline and decreasing to 3%. We wrapped up this block with a challenging one-minute all-out sprint.

The second treadmill block was more straightforward. We began with a one-minute all-out effort followed by a minute of walking recovery. Then, we did a 45-second all-out with another minute of recovery and finished with a 30-second all-out. This block felt more manageable.

In the third treadmill block, we worked on endurance. Similar to the first block, we alternated between a minute of effort and a minute of recovery, but this time the effort was at a push pace. We continued this pattern until the final push, which transitioned straight into an all-out sprint. This block drew a lot of complaints and left our screens glowing red and orange.

On the floor, the first block began with a 200-meter buy-in row, followed by a strength segment. We performed single dumbbell good mornings, chest flies, and torso rotations. The second block mirrored the power block on the treadmills but featured a grueling set of clean to neutral grip push presses paired with lateral lunge lateral shifts to windmills. The windmills offered little recovery before we were back into the push presses.

The final floor block was an endurance challenge, consisting of reverse lunges, hammer curls to eccentric bicep curls, and high plank to low planks. Thankfully, the buy-in row for this block was only 400 meters, but it still proved tough.

We ended the workout with a finisher, where we had the choice between torso rotations or the palm-to-elbows high plank to low planks.

Overall, it was a demanding and rewarding group effort.

I burned 675 calories, ran most of 2.6 miles and ran a high of 10.3 miles per hour on the last ALL OUT, rowed 1,178 meters hitting a high of 414 WATTS of power with a high of 13.6 mile per hour rowing speed.

Today's Workout Recap

Tread Block 1 - 8 minutes

• 1 minute base at 6%
• 1 minute base
• 1 minute base at 5%
• 1 minute base
• 1 minute base at 4%
• 1 minute base
• 1 minute base at 3%
• 1 minute all out

Tread Block 2 - 4.25 minutes

• 1 minute all out
• 1 minute walking recovery
• 45 second all out
• 1 minute walking recovery
• 30 second all out

Tread Block 3 - 8 minutes

• 1 minute push
• 1 minute base
• 1 minute push
• 1 minute base
• 1 minute push
• 1 minute base
• 1 minute push
• 1 minute all out

Floor Block 1 - 8 minutes

• Buy-in: 200-meter row (22-24 strokes per minute - check time) once only
• Work & rest:
  • 6 - 10 single dumbbell good mornings, rest
  • 6 - 10 each single arm chest flies, rest
  • 6 - 10 total torso rotations, rest

Floor Block 2 - 4.25 minutes work & active recovery

• 1 minute of clean to neutral grip push press
• 1 minute of alternating lateral shift to windmill
• 45 seconds of clean to neutral grip push press
• 1 minute of alternating lateral shift to windmill
• 30 seconds of clean to neutral grip push press

Floor Block 3 - 8 minutes

• Buy-in: 400-meter row (check time) once only
• Circuit:
  • 12 total goblet alternating reverse lunges
  • 12 hammer curls to eccentric bicep curls
  • 12 total high plank to low planks
• Repeat the circuit until the finisher:
  • 1 minute of torso rotations OR
  • 1 minute of high plank to low planks

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 3556

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 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in