Last Workout of 2024 and Many Workouts - Past, Present and Future to Come - My Actifit Report Card: December 30 2024

Last Workout of 2024 and Many Workouts - Past, Present and Future to Come

Monday, December 30, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning’s Orangetheory Fitness session and my final one for 2024 delivered a satisfying blend of Endurance, Strength, and Power, finishing with a creative TRX-based core burnout that kept everyone on their toes.

We kicked off on the treadmills with three segments of two-minute intervals plus quick recoveries, culminating in a 45-second all-out sprint. During the Endurance phase, we started with a 90-second push before scaling back to a 30-second base, gradually shrinking the push interval but never easing up on the challenge. Next came the Strength segment, where we held our base pace but dialed up the incline, trading speed for elevation. Finally, in the Power portion, it was all about ramping up the pace, ending each round with a 30-second all-out—and once again closing the treadmill series with a 45-second sprint to really test our limits.

Over on the floor, we worked through two blocks, with the first one capturing the essence of ESP in a single sequence. Four exercises took center stage—split squats, sumo deadlifts, high rows, and hollow hold chest presses—while our rep counts shifted: 16 for endurance, 8 for strength, and 4 explosive reps for power. Each phase pushed us to adjust our load and approach, and once we cycled through all three, we had the chance to revisit our favorite round before moving on.

To wrap things up, we dove into a TRX-focused core finisher that put a unique spin on familiar moves. We tackled sit-ups and straight leg raises with arms fully extended overhead, pressing outward against the TRX straps the entire time. This constant tension felt like a straight-arm sit-up, firing up the core and demanding a little extra mindfulness. The final 45 seconds turned up the intensity on those same core exercises, ending the session on a powerful note.

I look forward to the first 2025 workout this coming Thursday, which will be just a few weeks away from my ELEVENTH YEAR as an Orangetheory Fitness member.

Today's Workout Recap

Tread Block 1 – 6.75 minutes

• We began with a 90 second push.
• We followed with a 30 second base.
• We then completed a 1 minute push.
• We settled into a 1 minute base.
• We performed a 30 second push.
• We moved into a 90 second base.
• We finished with a 45 second ALL OUT.

We then took a 90 second walking recovery.

Tread Block 2 – 6.75 minutes

• We started with a 90 second base at 3%.
• We continued with a 30 second base at 1%.
• We moved into a 1 minute base at 5%.
• We returned to a 1 minute base at 1%.
• We increased to a 30 second base at 7%.
• We went back to a 90 second base at 1%.
• We ended with a 45 second ALL OUT.

We then took a 90 second walking recovery.

Tread Block 3 – 6.75 minutes

• We began with a 30 second base.
• We followed with a 30 second push.
• We then did a 30 second ALL OUT.
• We took a 30 second walking recovery.
• We returned to a 30 second base.
• We completed another 30 second ALL OUT.
• We settled into a 1 minute walking recovery.
• We pushed again with a 30 second ALL OUT.
• We took a 90 second walking recovery.
• We finished strong with a 45 second ALL OUT.

Floor Block 1 – 19.5 minutes
Part 1 – Endurance:

• We completed 16 each single arm split squats.
• We performed 16 sumo dead lifts.
• We did 16 each split stance single arm high rows.
• We pressed through 16 hollow hold close grip chest presses.
• We then rowed 400 meters.

Part 2 – Strength:

• We completed 8 each single arm split squats.
• We performed 8 sumo dead lifts.
• We did 8 each split stance single arm high rows.
• We pressed through 8 hollow hold close grip chest presses.
• We then rowed 200 meters.

Part 3 – Power:

• We completed 4 each single arm split squats (explosive).
• We performed 4 sumo dead lifts (explosive).
• We did 4 each split stance single arm high rows (explosive).
• We pressed through 4 hollow hold close grip chest presses (explosive).
• We then rowed 100 meters.

We had the option to repeat our favorite part until time was called.

We followed with a 90 second recovery.

Floor Block 2 – 2.75 minutes back to back

• We performed 8 TRX sit-ups.
• We completed 8 TRX straight leg raises.
• We repeated these exercises until the finisher, where we increased our intensity for 45 seconds.

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/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3659

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

Aerobics, Gym, Moving Around Office, Weight Lifting, Walking, Treadmill, Running

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