All-Outs and Tempo Session - My Actifit Report Card: October 22 2024

All-Outs and Tempo Session

Tuesday, October 22, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning’s workout was a perfect blend of power and control. I started with an intense session on the treadmill, focusing on building strength through varied intervals. The treadmill portion was split into three blocks, each beginning with a vigorous one-minute push to really get the heart rate up. After that initial burst, I settled into a base pace before tackling three all-out sprints, each separated by a minute of walking to recover. As the blocks progressed, both the base pace and sprint durations shortened—from 90 seconds and one minute in the first block, down to 60 seconds and 30 seconds in the last. The generous 90-second recovery periods between each block were ideal for experimenting with new speeds, increasing my overall pace, or even adding some incline for an extra challenge.

After the treadmill, I moved to the floor for a series of controlled tempo exercises, interspersed with row buy-outs to keep the intensity up. This part of the workout also consisted of three blocks, each pairing two weighted movements performed slowly and deliberately. In the first block, I combined split squats with a front-loaded weight and low rows, ensuring each movement was executed with precision. The second block mixed good mornings using a single dumbbell with a close-grip chest press, all while maintaining a hollow body position to engage the core. The final block was a combination of pullovers and Arnold presses, which really pushed my upper body strength.

Overall, it was a comprehensive session that effectively balanced power, endurance, and controlled movements, making for a challenging yet rewarding workout.

Today's Workout Recap

Tread Block 1 - 7.5 minutes

• 1 minute push
• 90 seconds base
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT

Tread Block 2 - 6.5 minutes

• 1 minute push
• 75 seconds base
• 45 seconds ALL OUT
• 1 minute walking recovery
• 45 seconds ALL OUT
• 1 minute walking recovery
• 45 seconds ALL OUT

Tread Block 3 - 5.5 minutes

• 1 minute push
• 1 minute base
• 30 seconds ALL OUT
• 1 minute walking recovery
• 30 seconds ALL OUT
• 1 minute walking recovery
• 30 seconds ALL OUT

Floor Block 1 - 7.5 minutes

• Work & rest:
  • 6 to 10 reps of front-loaded single arm split squats (slow), rest
  • 6 to 10 reps of reverse grip low row (slow), rest
• Repeat until time is called for buy-out: 1 minute ALL OUT row (200 - 300 meters or more)

Floor Block 2 - 6.5 minutes

• Work & rest:
  • 6 to 10 reps of single dumbbell good morning (slow), rest
  • 6 to 10 reps of hollow hold close grip chest press (slow), rest
• Repeat until time is called for buy-out: 45 seconds ALL OUT row (150 - 250 meters or more)

Floor Block 3 - 5.5 minutes

• Work & rest:
  • 6 to 10 reps of bridge hold with pullover (slow), rest
  • 6 to 10 reps of Arnold press (slow), rest
• Repeat until time is called for finisher: 30 seconds ALL OUT row (100 - 200 meters or more)

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 3618

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, Treadmill, Running

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