An Add On Circuit, Power Rows and Inclines - My Actifit Report Card: February 22 2024

Thursday, February 22, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today was an add-on circuit on the floor with power row blocks in between.

I went light with dumbbells with 20’s & 30’s.

On the floor it is one long circuit block. We began with reverse lunges to a full step up, bicep curls and knee tucks. Then on to the rower for two power rows. Each time we got back to the floor we added one more exercise until the fourth round.

I rowed a total of of 1,272 meters and hit a high of 486 WATTS OF POWER at a high of 14.2 miles per hour rowing speed!

Treadmill blocks are at base apart from the one minute all out at the end. First block saw is climbing from 1% up to 6% and then back down to 1% for the all out. The second block reverses this effort and the third block is a pick your poison. Personally I chose decreasing inclines.

I totaled 2 1/2 miles and maxed out at a 10.9 mile per hour ALL OUT run to end the session.

I burned 600 calories.

Damn good session at the home studio OTF Nona North with the 5am Crew and Coach Alex at the helm.

The Work:

Floor Block - 23.5 minutes - circuit: add-on

Round 1:

• 6 each x reverse lunge to full step-ups
• 12 x bicep curls
• 12 x knee tucks
• 100 meter ALL OUT row (15 seconds - 30 seconds)
• rack & rest
• 100 meter ALL OUT row (15 seconds - 30 seconds)

Round 2:

• 6 each x reverse lunge to full step-ups
• 12 x bicep curls
• 12 x knee tucks
• 12 x single dumbbell good mornings
• 100 meter ALL OUT row (15 seconds - 30 seconds)
• rack & rest
• 100 meter ALL OUT row (15 seconds - 30 seconds)

Round 3:

• 6 each x reverse lunge to full step-ups
• 12 x bicep curls
• 12 x knee tucks
• 12 x single dumbbell good mornings
• 12 x uppercuts
• 100 meter ALL OUT row (15 seconds - 30 seconds)
• rack & rest
• 100 meter ALL OUT row (15 seconds - 30 seconds)

Round 4:

• 6 each x reverse lunge to full step-ups
• 12 x bicep curls
• 12 x knee tucks
• 12 x single dumbbell good mornings
• 12 x uppercuts
• 12 x straight leg raises
• 100 meter ALL OUT row (15 seconds - 30 seconds)
• rack & rest
• 100 meter ALL OUT row (15 seconds - 30 seconds)

Bonus: repeat round 4 exercises only until finisher

Finisher: 1 minute ALL OUT row

Tread Block 1

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

Tread Block 2

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

Tread Block 3 - Member Choice

• Repeat tread block 1 OR tread block 2

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-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 3463
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 lb		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in