Endurance Burn Out - My Actifit Report Card: November 21 2023

Tuesday, November 21, 2023 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Amazing workout this morning at the home studio OTF Nona North with Tiffany, the 5am Crew and Coach Alex managing us through the template with all the energy she brings us every morning she is coaching our sessions.

Normally we are scheduled to take our rest day tomorrow and we've been mostly consistent for the many years we have been working out at Orangetheory Fitness doing so but we are taking Friday off instead and I'm going to keep going and working out tomorrow as well.

With that said, at this point normally the day before that workout rest day I've worked out many consecutive days and I'm digging deep to get through the workout.

Yes, today I was feeling that way but somehow someway I put in one of my best workout the last few days. It goes to show you never know you just have to show up and remain consistent.

Endurance was the focus on the treadmill, complemented by power exercises that included a resistance band block on the floor.

We embarked on a continuous 23.5-minute run with NO walking recoveries for runners like myself, remaining primarily in push paces, designed to test recovery skills at a base pace.

The floor segment included challenging resistance band exercises, all-out rowing sessions, and dynamic power movements.

On the treadmill, we balanced my effort with equal intervals of push and base paces, starting with one minute and increasing by 30 seconds each time, up to three minutes. It concluded with a breezy three-minute push, leading into a vigorous 30-second all-out sprint.

We powered through three distinct floor blocks: the first two offered ample rest periods, while the final one was a rigorous resistance band workout. Each block kicked off with a 200-meter ALL OUT row, where we tasked to either match or surpass our previous stroke count. The first block introduced cleans and a challenging sequence of kneeling, squatting, and jumping. The second block featured high pulls combined with power moves (reminiscent of a hip-hinge swing using two dumbbells, followed by an upright row) and lateral hop-overs. The final block concluded with a resistance band routine, focusing on squats and lateral leg lifts.

I burned a whopping 783 calories, ran a total of 3.2 miles including the warm up before the 23.5 minute block and all of it was done without any walking breaks in between.

I rowed 600 meters with a high of 453 WATTS OF POWER at a high of 13.2 mile per hour rowing speed.

I went with 30 pound dumbbells for the (weighted) excercises.

The Work:

Tread Block

• 1 minute push
• 1 minute base
• 90 seconds push
• 90 seconds base
• 2 minutes push
• 2 minutes base
• 2.5 minutes push
• 2.5 minutes base
• 3 minutes push
• 3 minutes base
• 3 minutes push
• 30 seconds ALL OUT

Floor Block 1 - 7 minutes

• Buy-in: 200 meter ALL OUT row (challenge to get the 200 meter ALL OUT row between 30 seconds - 1 minute) - count and remember strokes
• When done - work & rest:
  • 6 cleans, (weighted), rest
  • 6 total alternating tall kneeling to squat to jumps, rest
  • 12 total high plank alternating toe taps, rest

Floor Block 2 - 8 minutes

• Buy-in: 200 meter ALL OUT row (challenge to get the 200 meter ALL OUT row between 30 seconds - 1 minute) - count and remember strokes
• When done - work & rest:
  • 6 high pulls with power, (weighted), rest
  • 12 total lateral hop overs on a bench, rest
  • 12 total seated torso rotations, (weighted), rest

Floor Block 3 - 5 minutes

• Buy-in: 200 meter ALL OUT row (challenge to get the 200 meter ALL OUT row between 30 seconds - 1 minute) - count and remember strokes
• When done - burn out with resistance bands:
  • 4 low band squat hold lateral walks, each side
  • 8 total mid band low plank alternating leg lifts, rest

FINISHER: 30 seconds of low band squat hold alternating leg lifts

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

What is EPOC?
===> Excess Post-Excercise 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 3403
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 ft		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in