My Actifit Report Card: March 8 2024

Friday, March 8, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Second day into working out with my latest injury and after taking two days off Tuesday and Wednesday I made the attempt of doing a back to back session under the orange lights. The hamstring injury is legit but thankfully it was more on the sore side and I was able to maneuver, albeit gingerly and got the workout done.

I figure it will be a two or three week grind before I'm fully recovered.

With all that said, my OTBeat results will pale in comparison to my @actifit numbers but as long as I remain active I'll remain patient and continue to be careful through the workouts. I am planning to take the next two days off so that would be 4 rest days in the last 6 which would be beneficial for my leg. I'm hoping Monday, I am able to push a bit harder but just a bit :-)

Back to today's workout:

The Work:

Power (endurance) on the treads. Low bench set up on the floor with stroke rate rows + full body movements. 90 seconds walking between tread blocks. (Of course, because of the injury I had to powerwalk the whole thing which sucks but I had to what I had to do)

We had a lot of rowing during the floor blocks this morning. Our task was to match the treads push effort with the row buy-in and keep a note of our distance, as we would aim to beat half of that in the next block. Each floor block consisted of three exercises to work through. The first block included sumo deadlifts (this was without question the toughest part to get through) with bicycle presses laying on a low bench and high plank low rows (using the low bench to rest our hands).

The second block halved the rowing (with a slower stroke rate) and had us doing lunges, pullovers, and a high plank abduction (high plank with feet on the bench, tapping each foot out and to the side alternately). The third block further halved the rowing, and we performed reverse lunges, decline push-ups using the low bench, and knee tucks until the finisher, which consisted of 30 seconds of the last exercise from each block.

We started with a little push / base / push / all-out primer, followed by two all-outs with a walking recovery in between. In the first block, the pushes lasted two minutes, so the pattern was a two-minute push into a one-minute base, then another two-minute push into a one-minute all-out. After only 30 seconds of walking recovery, we moved into a 45-second all-out, another short walk, and then our final 30-second all-out. The second block followed the same pattern, but with one-minute pushes. In the last block, the pushes were reduced to 30 seconds.

Was nowhere near a beast mode workout production by me but I did everything and really didn't ask for any modifications outside of the powerwalking instead of the usual running that I love to do.

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 3472
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