My Actifit Report Card: April 3 2024

Wednesday, April 3 ,2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

I hadn't worked out under the orange lights since last Thursday, but had a ton of walking actifity during our stay at Disney over the weekend.

The hamstring injury is hopefully behind me as I went the hardest I've been able to since the first week of March.

I didn't have to modify any of the floor exercises and I ran as high as 9.5 miles per hour during the power blocks on the treads.

I'm still a bit cautious only because I have a running event coming up Saturday and it's one of my favorites and don't want to reinjure myself before then.

With all that said, I could have felt better about a workout in weeks.

Today was a Power template and the work on the floor was drop sets which is always a great way to get your body pumped. I still played it safe and kept my dumbbell weight selection to 25, 30 and 35 pounders.

With Orangetheory Fitness drop sets we have the opportunity to challenge ourselves with weight selections where we start out with a heavy weighted set of reps and into a light weighted set of reps.

Today's exercises included high rows, goblet squats, chest presses and sumo deadlifts. The goblet squats and the sumo deadlifts was the true test on the hamstring today and I got through it.

For the tread blocks we had a total of eight ALL OUTS and four treadmill blocks. The blocks all started at two minutes of a push into a base before a 30 second ALL OUT. We were given a 45 second walking recovery before we did the push again and straight into the same 30 second ALL OUT.

First round the push was 75 seconds long and base was 45 seconds and each round the push decreased by 15 seconds and 15 seconds was added to the bases.

I burned 🔥 730 calories and 16 splats. I totaled 2.25 miles and my running speeds was as low as 5.4 miles but a high of 9.5 miles per hour. I will try very hard to stay away from 10 plus mile per hour for at least another month or two. I have to feel fully confident to put that pressure on the hamstring again.

Rowing distance was just 679 meters, because there was only rowing during warmup. There was not rowing during the template BUT that is because tomorrow there will be a 2000 METER for time benchmark scheduled. I'll probably participate but not document the time as the power on my legs won't be there for obvious reasons. With that said there is still a full workout scheduled for the morning along with that benchmark challenge.

Today's Workout Recap

AMRepsAP = As Many Reps As Possible

Floor Block 1 - 11.25 minutes

• Back to back drop set:
  • 6 - 10 x high rows (heavy)
  • high rows AMRepsAP (light), rest
• Back to back drop set:
  • 6 - 10 x goblet squats (heavy)
  • goblet squats AMRepsAP (light), rest

Floor Block 2 - 10.25 minutes

• Back to back drop set:
  • 6 - 10 x chest presses (heavy)
  • chest presses AMRepsAP (light), rest
• Back to back drop set:
  • 6 - 10 x sumo deadlifts (heavy)
  • sumo deadlifts AMRepsAP (light), rest
• Repeat until finisher - member’s choice:
  • 30 seconds of high rows OR
  • 30 seconds of goblet squats OR
  • 30 seconds of chest presses OR
  • 30 seconds of sumo deadlifts
    ===> I chose the chest presses

    Tread Block 1

    • 75 second push
    • 45 second base
    • 30 second ALL OUT
    • 45 second walking recovery
    • 75 second push
    • 30 second ALL OUT

    Tread Block 2

    • 1 minute push
    • 1 minute base
    • 30 second ALL OUT
    • 45 second walking recovery
    • 1 minute push
    • 30 second ALL OUT

    Tread Block 3

    • 45 second push
    • 75 second base
    • 30 second ALL OUT
    • 45 second walking recovery
    • 45 second push
    • 30 second ALL OUT

    Tread Block 4

    • 30 second push
    • 90 second base
    • 30 second ALL OUT
    • 45 second walking recovery
    • 30 second push
    • 30 second ALL OUT

    
    
    
    
    

    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 3482
    This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
    
    
    

    
    03/04/2024
    
    11109
    

    Aerobics,Gym,Weight Lifting,Treadmill,Running

    

    Height 5.7 lb		Weight 170 lb		Body Fat %
    Waist 34 in		Thighs in		Chest in