My Actifit Report Card: March 19 2024

Tuesday, March 19, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today's session revisited the demanding "lift more / row more" framework we initiated earlier in the month, encapsulating a challenging endurance segment on the treadmills paired with a versatile floor routine.

The treadmill portion was structured as a pyramid of intensities, beginning with a 2-minute vigorous push phase followed by a 90-second steady base phase. The length of the push phases was reduced by 30 seconds in each subsequent round, during which our coaches encouraged us to enhance our speed progressively. After dwindling to a brisk 30-second push, the sequence was mirrored, culminating in a final 2-minute push phase. This was immediately followed by a short recovery walk, transitioning into two intense 45-second all-out sprints.

On the floor, the session was equally challenging, regardless of whether you opted for the lifting or the rowing emphasis. Choosing to lift meant maintaining a steady 12 repetitions across exercises, while opting for rowing adjusted the repetition count but fixed the rowing distance at 500 meters. The floor exercises were comprehensive, including low rows, power pushups, lateral lunges, hip hinge swings, squat to Y-raises, and high pulls infused with power. I had to modify the lateral lunge, skipped the hip hinge swing and replaced it with a high row on the TRX right before the TRX Y-Raise but I didn't do the squat part of it.

The workout concluded with a focused core segment, comprising three rapid rounds alternating between high planks and low planks, followed by bicycle crunches. The ultimate challenge was maintaining a low plank adding an intense finish to a rigorous workout.

Adapting to my ongoing recovery from a hamstring injury, now in its third week, I adjusted my usual running to power walking and modified several floor exercises to accommodate my current condition, ensuring a productive yet safe workout.

The Work:

Tread Block

• Challenge: Boost your push pace during the initial half of the pyramid sequence, then hold steady with that intensity for the latter half as the duration of push efforts extends..
• 2 minute push
• 90 second base
• 90 second push
• 90 second base
• 1 minute push
• 90 second base
• 30 second push
• 90 second base
• 30 second push
• 90 second base
• 1 minute push
• 90 second base
• 90 second push
• 90 second base
• 2 minute push
• 45 second Walking Recovery (WR)
• 45 second ALL OUT (AO)
• 1 minute Walking Recovery (WR)
• 45 second ALL OUT (AO)

Floor Block - 20.5 minutes circuit

• Member’s Choice - Lift More OR Row More
  • Lift More
    • 4 rounds:
      • 12 x reverse grip low row
      • 12 x power push up
      • 12 total x goblet alternating lateral lunge
      • 12 x hip hinge swing
      • 12 x TRX squat to Y-raise
      • 12 x high pull with power
    • 500 / 400 / 300 / 200 push row

OR (I chose the row more option to ensure I go down on the reps as it helped navigate through the injury better)

• Row More
  • 4 rounds:
    • 12 / 10 / 8 / 6 x reverse grip low row
    • 12 / 10 / 8 / 6 x power push up
    • 12 / 10 / 8 / 6 total x goblet alternating lateral lunge
    • 12 / 10 / 8 / 6 x hip hinge swing
    • 12 / 10 / 8 / 6 x TRX squat to Y-raise
    • 12 / 10 / 8 / 6 x high pull with power
  • 500 push row
• Bonus: Repeat exercises only at 8 reps

Floor Block - 2.5 minutes

• 3 rounds:
  • 8 x high plank to low planks
  • 16 total x bicycle crunches
• Bonus: Low plank hold when done until finisher
• FINISHER: 45 second to finish round 3 and then low plank hold until time is called

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 3477
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Walking

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