My Actifit Report Card: April 5 2024

Resistance is Futile

Friday, April 5, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning was an important workout for me under the orange lights, because it was the third day in a row for the first time in a month. It's safe to say that I'm more on the healed up from the hamstring side than the struggle because of it. It also gave me some extra confidence that I should be able to get through tomorrow's 5K at my wife's Tiffany and me latest running event participation of the season.

Today's template was POWER which included 45 second ALL OUTS on the treads, strength based rows where I finally felt comfortable enough to increase my watts of power after hovering in low wattage the last few weeks, resistance bands on the floor including Load & Xplode and a Circuit set on the floor.

Challenging work has been proven to follow the 2000 meter row benchmark today and although my benchmark total was not one of my best I felt stronger today and more than ready for the TEN 45 Second ALL OUTS on the tread with a little push, to base to push to ALL OUT patterns.

When Coach Mariah mentioned that we were going to use the resistance bands today we both agreed that it may be the perfect thing to have happen with the 5K coming up tomorrow.

I chose to go with 35 pound dumbbells for all the (weighted) exercises and I only asked to modify one exercise but I threw a self-challenge on top of it.

I was just three shy of 800 calories burned! My chart was a very nice pyramid although I didn't reach the 12 splats. I ran 2.65 miles and hit a running speed of 9.9 miles per hour. I contained myself and have promised not to hit double digits until at least May if not June.

I rowed 1,226 meters and hit a high of 326 watts of power and that alone was reassuring for me that I'm trending in the right direction of full recovery. My rowing speed was 11.8 mile per hours but that's because my leg strength has some continued work to do.

Today's Workout Recap

Tread Block 1

• 30 second push
• 45 second base
• 30 second push
• 45 second ALL OUT

Tread Block 2

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

Tread Block 3

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

Tread Block 4

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

Row Block 1

• 30 second push row at 24 strokes / minute
• 45 second base at 24 strokes / minute
• 30 second push at 24 strokes / minute
• 45 second ALL OUT at 24 strokes / minute

Floor Block 1 - 11 minutes

• 2 rounds back to back unload / load / explode:
  • 8 x resistance band good mornings
  • 5 x resistance band deadlifts (weighted)
  • 8 x resistance band bridge (explosive), rest - this was supposed to be off the bench, I ask to do it on the floor but I added a 35 pound dumbbell to add an extra challenge...
• 2 rounds back to back unload / load / explode:
  • 8 x TRX low rows
  • 8 x low rows (weighted)
  • 8 each x single arm low rows (explosive), (weighted) rest
• If finished then repeated all exercises as a single block

Floor Block 2 - 3.75 minutes circuit

• 8 each x resistance band bird dog single arm glide
• 8 x resistance band back extension

Row Block 2

• 30 second push row at 24 strokes / minute
• 45 second base at 24 strokes / minute
• 30 second push at 24 strokes / minute
• 45 second ALL OUT at 24 strokes / minute

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 3484

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 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in