A Strong Start to the Week - My Actifit Report Card: October 14 2024

A Strong Start to the Week

Monday, October 14, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today’s group workout followed the SPE format, focusing on strength, power, and endurance. We had two treadmill blocks for distance, all-out rows, and a rep-and-recover block on the floor. Between blocks, we had around 90 seconds to recover.

We started with the strength block on the treadmills. The incline was set to 8%, and we pushed ourselves to run as fast as we could at that steep incline. Each minute, the incline dropped by 1%, giving us a bit of relief while we gradually increased our speed. By the end of the block, our legs were burning, and many of us were running just above base pace. We were also tracking our distance for later in the workout.

Next came the power block. It was straightforward but intense: four all-out sprints, each lasting 45 seconds, with 45 seconds of walking recovery in between.

The third treadmill block was endurance-focused and lasted seven minutes, one minute shorter than the first. Our goal was to match or beat the distance we covered in the first block. We could choose our own incline or speed, and most of us opted for a flat road—no one seemed eager to add more inclines unless they were power walking.

On the floor, we kicked off with a strength block featuring compound movements. First up was a hammer curl to shoulder press, reminiscent of the strength portion of the DriTri. Then we moved on to a sumo deadlift combined with a sumo squat. The last exercise involved holding a high plank position while alternating a low row with a dumbbell.

After that, we shifted to the rowers for a power block that mirrored the treads: four all-out rows of 45 seconds each, with recovery periods in between.

The final block was all about timed reps. We aimed to complete a certain number of reps for two exercises—bridge rows and hand-release pushups—within a minute. The rep count increased with each round, starting at 10, then 12, and finishing with 14 reps. To finish the workout, we held a plank for a full minute, pushing through to the end.

I burned 712 calories, totaled 2.6 miles on the treadmill block and rowed 1,643 meters hitting a high of 442 WATTS of power with a high of 14.1 mile per hour rowing speed.

Today's Workout Recap

Tread Block 1 - 8 minutes

• Reset the monitor.
• Treaded for eight minutes for distance, starting at an eight percent incline and decreasing the incline by one percent each minute.
• Checked the distance.

Tread Block 2 - 5.25 minutes

• Performed 45 seconds ALL OUT running.
• Had 45 seconds walking recovery.
• Performed 45 seconds ALL OUT running.
• Had 45 seconds walking recovery.
• Performed 45 seconds ALL OUT running.
• Had 45 seconds walking recovery.
• Performed 45 seconds ALL OUT running.

Tread Block 3 - 7 minutes

• Reset the monitor.
• Treaded for seven minutes for distance, choosing the incline.
• Performed one minute ALL OUT running.
• Checked the distance and matched or beat the distance from Block 1.

Floor Block 1 - 8 minutes Circuit

• Completed six to ten hammer curls to shoulder presses.
• Completed six to ten single dumbbell sumo deadlifts to sumo squats.
• Completed six to ten high plank switch alternating low rows.

Row Block - 5.25 minutes

• Rowed ALL OUT for 45 seconds.
• Recovered for 45 seconds.
• Rowed ALL OUT for 45 seconds.
• Recovered for 45 seconds.
• Rowed ALL OUT for 45 seconds.
• Recovered for 45 seconds.
• Rowed ALL OUT for 45 seconds.

Floor Block 2 - 7 minutes Rep & Recover

• Round 1:

  • Spent one minute doing ten TRX bridge rows, then recovered.
  • Spent one minute doing ten hand release push-ups, then recovered.

• Round 2:

  • Spent one minute doing twelve TRX bridge rows, then recovered.
  • Spent one minute doing twelve hand release push-ups, then recovered.

• Round 3:

  • Spent one minute doing fourteen TRX bridge rows, then recovered.
  • Spent one minute doing fourteen hand release push-ups, then recovered.

• Finished with one minute of low plank hold.

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 3614

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

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

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