Endured the Strength Blocks - My Actifit Report Card: October 17 2024

Endured the Strength Blocks

Thursday, October 17, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning's training session truly emphasized both stamina and power, particularly during the treadmill segment. The arrangement was straightforward yet demanding. Instead of adjusting speed, we maintained our base pace, making the progressive incline increases the genuine challenge. Beginning at a 1.5% incline, we alternated between one minute on an incline and one minute on level ground. With each return to the incline, it rose by another 0.5%. The true trial was sustaining this pattern for a full 23 minutes, culminating in a 7% incline — all without altering the speed. It was a steady climb that required concentration and endurance, especially as exhaustion kicked in.

Following the treadmill segment, we transitioned to the floor, where the intensity escalated. Ahead of us was another lengthy block — 23 minutes of non-stop work, switching between exercises on the rower and on the mat. The format was designed to drive us through a sequence of exercises interspersed with brief rest intervals, but with such a high number of reps and movements, it felt ceaseless. I only succeeded in completing two sections before we reached the finisher.

In the initial section, we began by alternating between the rower and floor exercises. On the rower, we performed reverse lunges with a twist, followed by a push row. Then, we moved to the floor for lateral shifts, balance triceps extensions, and a single-arm low row while maintaining a high plank on the low bench. The concluding move in this section was a pullover, which genuinely tested our core and stability.

Upon completing that, we advanced to the second section, which intensified with two rounds on the rower and two rounds on the floor. The escalation was evident — each section added more volume and intensity. By the time we reached the third section, involving three rounds of each exercise, it turned into a sprint against time. I doubt anyone in the class completed the third section before the coach signaled the end.

We concluded the workout with a finisher offering two choices: a one-minute all-out sprint on the rower or staying on the floor for a high plank low row, 30 seconds on each side (Coach sent us to the rower). Either option was a final push to expend any remaining energy after a comprehensive session of stamina and strength work.

Today's Workout Recap

Tread Block - 23 minutes

• 1 minute base at 1.5%
• 1 minute base at 1%
• 1 minute base at 2%
• 1 minute base at 1%
• 1 minute base at 2.5%
• 1 minute base at 1%
• 1 minute base at 3%
• 1 minute base at 1%
• 1 minute base at 3.5%
• 1 minute base at 1%
• 1 minute base at 4%
• 1 minute base at 1%
• 1 minute base at 4.5%
• 1 minute base at 1%
• 1 minute base at 5%
• 1 minute base at 1%
• 1 minute base at 5.5%
• 1 minute base at 1%
• 1 minute base at 6%
• 1 minute base at 1%
• 1 minute base at 6.5%
• 1 minute base at 1%
• 1 minute base at 7%

Floor Block - 23 minutes

• Part 1:

  • 1 round back-to-back of:
    • 10 total alternating reverse lunges with torso rotation
    • 150 meters push row
  • 1 round work & rest of:
    • 6 - 10 each single-arm lateral shift, rest
    • 6 - 10 each balance overhead triceps extension, rest
    • 6 - 10 each high plank single-arm low row, rest
    • 6 - 10 pullovers, rest

• Part 2:

  • 2 rounds back-to-back of:
    • 10 total alternating reverse lunges with torso rotation
    • 150 meters push row
  • 2 rounds work & rest of:
    • 6 - 10 each single-arm lateral shift, rest
    • 6 - 10 each balance overhead triceps extension, rest
    • 6 - 10 each high plank single-arm low row, rest
    • 6 - 10 pullovers, rest

• Part 3:

  • 3 rounds back-to-back of:
    • 10 total alternating reverse lunges with torso rotation
    • 150 meters push row
  • 3 rounds work & rest of:
    • 6 - 10 each single-arm lateral shift, rest
    • 6 - 10 each balance overhead triceps extension, rest
    • 6 - 10 each high plank single-arm low row, rest
    • 6 - 10 pullovers, rest

• Bonus: Repeat floor exercises only until the finisher:
  • 1 minute ALL OUT row OR
  • 30 seconds each of high plank single-arm low row (left side) then (right side)

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 3616

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