Inclined Inverses and Back to Back Rep Blocks - My Actifit Report Card: October 8 2024

Inclined Inverses and Back to Back Rep Blocks

Tuesday, October 8, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning's group workout at Orangetheory Fitness had us tackling both the treadmill and floor in a challenging combination of endurance and strength. On the treadmill, we completed three blocks, each lasting seven minutes, with only one minute to recover between them.

The first block had us starting at a 6% incline at our base pace. Every minute, we lowered the incline by 1% until we reached a flat road. After a minute of recovery at base, we finished off with an all-out sprint. The second block flipped this approach, beginning on a flat road and gradually increasing the incline by 1% each minute until we hit 6%. After holding that incline for a minute, we pushed ourselves to hit top speed with a 1% incline.

For the third block, we got to choose between repeating either the first or second block. Not surprisingly, most of us opted for the first block again!

The floor section was a single, extended block lasting 23 minutes. We worked through pairs of exercises, with the BOSU ball adding an extra challenge to each set. The first pair involved a split stance high row followed by bicep curls, with the added twist of kneeling on the ball side of the BOSU. After completing two rounds, we hit the rower for an all-out, one-minute effort.

The second set featured split squats, with our rear foot on the BOSU, paired with sumo deadlifts. Once again, we followed this with a minute on the rower.

The final set was arguably the toughest: a half-kneeling single-arm shoulder press to stand, paired with a BOSU high plank with alternating leg lifts. The shoulder press was particularly challenging, as we started from a half-kneeling position, pressed the weight overhead, and then stood up from there. We completed two rounds of this before starting the block again—this time minus the rowing. The workout wrapped up with one last minute on the rower to finish strong.

I burned 625 calories, totaled 2.35 miles on the treadmill taking into consideration there was inclined runs today and rowed a total of 1,345 meters hitting a high of 433 WATTS of power at a high of 13.4 miles per hour rowing speed.

Today's Workout Recap

Tread Block 1 - 7 Minutes

• 1 minute base @ 6%
• 1 minute base @ 5%
• 1 minute base @ 4%
• 1 minute base @ 3%
• 1 minute base @ 2%
• 1 minute base @ 1%
• 1 minute ALL OUT @ 1%

Tread Block 2 - 7 Minutes

• 1 minute base @ 1%
• 1 minute base @ 2%
• 1 minute base @ 3%
• 1 minute base @ 4%
• 1 minute base @ 5%
• 1 minute base @ 6%
• 1 minute ALL OUT @ 1%
• Collapse (member’s choice)

Tread Block 3 - 7 Minutes

Member’s Choice:

• Option 1:

  • 1 minute base @ 6%
  • 1 minute base @ 5%
  • 1 minute base @ 4%
  • 1 minute base @ 3%
  • 1 minute base @ 2%
  • 1 minute base @ 1%
  • 1 minute ALL OUT @ 1%

• OR

• Option 2:

  • 1 minute base @ 1%
  • 1 minute base @ 2%
  • 1 minute base @ 3%
  • 1 minute base @ 4%
  • 1 minute base @ 5%
  • 1 minute base @ 6%
  • 1 minute ALL OUT @ 1%

Floor Block - 23 Minutes

Two rounds back-to-back:

• 12 each x split stance high row
• 12 x BOSU tall kneeling bicep curl, rest

Followed by:

• 1 minute ALL OUT row (200 - 300 meters+)

Two rounds back-to-back:

• 12 each x goblet split squat (rear foot on BOSU)
• 12 x sumo deadlift, rest

Followed by:

• 1 minute ALL OUT row (200 - 300 meters+)

Two rounds back-to-back:

• 12 each x half kneeling single arm shoulder press to stand
• 12 total x BOSU high plank alternating leg lift, rest

Bonus: Repeat all exercises until the finisher.

Finisher:

• 1 minute ALL OUT row

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 3611

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

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

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