My Actifit Report Card: March 21 2024

Thursday, March 21, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today was a huge day for me under the orange lights. I took another step towards getting back to my usual self as I did not power walk much today and although I wouldn't call what I did running because I run rather well usually I jogged most of the tread template. I pushed the speed at a high of 6 miles per hour and did not feel any residual effect from it other than the soreness I've been feeling since the hamstring pull.

I was ecstatic about it, but more importantly I contained that enthusiasm and did not push myself beyond the 6mph ALL OUTS although I reaaaaaaaaally wanted to go at my usual double figure speed ALL OUT.

I also had a decent workout on the floor and had some respectful rowing albeit not much time on the rowers in today's template. I did have to modify two of the excercises but I still put in some effort during those modifications.

This morning's Orangetheory Fitness workout was an exhilarating repeat of the power template from March 3rd. The focus was on pushing our limits and increasing our all-out pace after each block, with a minute of recovery in between to catch our breath. The floor exercises targeted stability, while the rower provided some light recovery and a final 15-second burst to finish strong.

The treadmill portion was no joke, featuring all-out efforts with walking recoveries that started at a full minute and progressively decreased to a mere 15 seconds. Each of the four tread blocks began with a short primer, consisting of a push, a push-to-all-out, and an all-out, followed by two more all-outs separated by a minute of walking. The duration of the efforts remained consistent within each block, but decreased with each subsequent block. When we reached the 15-second block, Coach Alex encouraged us to hit our top speeds as she counted down, ensuring we maximized the benefits of the all-out effort. Of course, my speed was limited but I was still happy about my activity during the tread blocks.

On the floor, we alternated between intense, compound movements and recovery exercises. The first and longest block had us working with the TRX for pull-ups, weighted bear plank switch low rows, lateral shifts, and single-arm chest presses with leg extensions. In between these challenging moves, we had the option of either in/in-out/outs or torso rotations to keep our bodies moving and engaged.

The final block took place next to the rower, where we balanced on a single leg while performing single-arm shoulder presses, followed by a recovery row of 20 strokes. To cap off the workout, we gave it our all in a 15-second all-out row, leaving everything on the floor.

As always, Orangetheory Fitness delivered a well-rounded, challenging workout that pushed us to our limits and left us feeling accomplished and energized.

The Work:

Tread Block 1

• 1 minute push
• 1 minute push to ALL OUT
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT

Tread Block 2

• 45 seconds push
• 45 seconds push to ALL OUT
• 45 seconds ALL OUT
• 1 minute walking recovery
• 45 seconds ALL OUT
• 1 minute walking recovery
• 45 seconds ALL OUT

Tread Block 3

• 30 seconds push
• 30 seconds push to ALL OUT
• 30 seconds ALL OUT
• 1 minute walking recovery
• 30 seconds ALL OUT
• 1 minute walking recovery
• 30 seconds ALL OUT

Tread Block 4

• 15 seconds push
• 15 seconds push to ALL OUT
• 15 seconds ALL OUT
• 1 minute walking recovery
• 15 seconds ALL OUT
• 1 minute walking recovery
• 15 seconds ALL OUT

Floor Block 1 - 13.75 minutes

• 2 rounds work & active recovery:
• 10 x TRX pull up
• ~30 seconds of in/in out/out
• 2 rounds work & active recovery:
• 10 total x bear plank switch alternating low row
• ~30 seconds of torso rotation
• 2 rounds work & active recovery:
• 10 each x single arm lateral shift
• ~30 seconds of in/in out/out
• 2 rounds work & active recovery:
• 10 each x single arm chest press with leg extension
• ~30 seconds of torso rotation
• Bonus: repeat dumbbell exercises only

Floor / Row Block 2 - 8.75 minutes work & active recovery

• 8 each x balance single arm shoulder press
• 20 stroke base row
• Repeat until finisher: 15 seconds 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 3478

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

Aerobics,Gym,Weight Lifting,Treadmill,Jogging

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