Grind, Burpees, Mind, Inclines: My Actifit Report Card: March 11 2024

Monday, March 12, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Entering the second week since I injured my hamstring the issue lingers but I did take a few days off in between workouts so I am making sure not to make the injury worse. I hurt it last Monday and I've only worked out three times since then.

I did all the exercises, I powerwalked the tread block of course (running will be what I will have to wait longest to do) and had a solid row block.

I worked out at our home studio OTF Nona North where I worked out with the 5am crew as Tiffany is still on longer recovery path and Coach Alex managed us through today's template.

I burned over 500 calories so that is always a good thing, totaled 1.6 miles on the tread and definitely not bad considering that today's template included INCLINES, I got in a tad under 600 meters on the rowers and surprised myself with hitting 379 watts of power at a high of 12.4 mile per hour rowing speed (rowing is all about the leg power, but the hamstring did not hold me back it just made me less explosive) and I went with 25 and 35 pound dumbbells for the weighted exercises.

The Work:

The workout began on the treadmills, where we kicked things off with an initial warm-up block designed to acclimate us to the inclines that would be more pronounced in the following segment. Initially maintaining a base pace, the challenge escalated every 30 seconds with a 1% increase in incline. The second segment, which was the day's most extended portion, featured four rounds of pyramid-style incline intervals, alternating between 3% and 6% grades. Following each pyramid, there was a two-minute period at base pace for recovery. This was followed by a sequence that included a 90-second base pace leading into a high-intensity 30-second sprint, with the sprint executed at a flat incline. The final treadmill block required us to start at a base pace, with the pace increasing every 30 seconds.

Transitioning to the floor workout introduced a more challenging phase with 19 minutes of supersets.

The workout comprised intense clusters that blended powerful movements with burpee variations. We engaged in lateral step-ups followed by knee raises, transitioning into a lateral step-over paired with a burpee. The routine intensified with a modified chest press that included an additional reach at the peak of the press, culminating in a full burpee that incorporated a push-up and jump, then moving into a challenging palm-to-elbows exercise. The concluding superset involved stepping out squats with a heavy dumbbell, coupled with squat jacks leading into burpees, presenting a formidable challenge.

Finally, the rowing segment, which initially seemed like a respite, proved otherwise. It entailed two and a half minutes of progressively increasing the pace on the rowers, ensuring the workout remained demanding until the very end.

Here is the breakdown:

I had to do these treadblocks as a powerwalker which is not really a big deal but for me it is, because I'm a runner so needless to say powerwalking is not my jam lol.

Tread Block 1

• 30 second base
• 30 second base at 2%
• 30 second base at 3%
• 30 second base at 4%
• 30 second base at 5%
• 30 second base at 6%

Tread Block 2

• 30 second base at 3%
• 30 second base at 6%
• 30 second base at 3%
• 2 minute base
• 30 second base at 6%
• 30 second base at 3%
• 30 second base at 6%
• 2 minute base
• 30 second base at 3%
• 30 second base at 6%
• 30 second base at 3%
• 2 minute base
• 30 second base at 6%
• 30 second base at 3%
• 30 second base at 6%
• 90 second base
• 30 second ALL OUT

Tread Block 3

• 30 second base
• 30 second base to push
• 30 second push
• 30 second push to ALL OUT
• 30 second ALL OUT

Floor Block - 19 minutes

• 2 rounds back to back superset:
  • 5 each x lateral step up to knee raises
  • 5 each x burpee to lateral step overs, rest
• 2 rounds back to back superset:
  • 10 x chest press to reaches
  • 5 x full burpee with high planks to low planks, rest
• 2 rounds back to back superset:
  • 10 total x goblet alternating step out squats
  • 5 x squat jack to burpees, rest
• Bonus: repeat dumbbell exercises only

Row Block

• 30 second base row
• 30 second base to push row
• 30 second push row
• 30 second push to ALL OUT row
• 30 second ALL OUT row

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 3473
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