A Powerful Start - My Actifit Report Card: April 9 2024

Tuesday, April 9, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

A powerful start to the morning under the orange lights was at an extra level for me today. I let loose on my ALL OUT runs, I got through all the reps on the floor without any modifications necessary and I get over 400 plus watts of power on the rowers in back to back days.

It's safe to say, they I'm closer to that 100% recovery, but I'll be honest and say that now that I feel confident that the hamstring injury is in the past I have a bit of trepidation which is normal and soreness still lingers also expected.

Tiffany took her usual Tuesday off as well as scheduled to take the day off tomorrow as we both take our rest days from working out on Wednesdays for many years.

On the treadmills we had three blocks. Each block began with a buy-in: a push, a base to an ALL OUT. After the buy-in we had more ALL OUTS with a minute to walk in between each one. FIRST block ALL OUTS were a minute long, SECOND block included 15 seconds less on the ALL OUT and the FINAL block was only 30 seconds.

I totaled 2 1/2 miles and hit the 9.9 miles per hour on the last ALL OUT and kept the promise to myself not to run double digit ALL OUT speeds until next month to ensure I give my leg the extra time to get stronger.

On the floor it was tempo based blocks where each block included two exercises with a row block as a buy-out. First block had split squats with a single dumbbell and a reverse grip low row - all at a slow pace. Second block had good mornings and hollow hold chest presses and the last block had pullovers and arnold presses.

I went with 25 and 30 pound dumbbells for the (weighted) exercises as well as a 40 pounder for the pullovers.

In total I rowed 668 meters and hit a high of 423 watts of power at a high of 13.4 mile per hour rowing speed.

I burned 757 calories.

Today's Workout Recap

Tread Block 1

• 1 minute push
• 90 second base
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT

Tread Block 2

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

Tread Block 3

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

Floor Block 1 - 7.5 minutes work & rest (weighted)

• 6 - 10 each x front loaded single arm split squats (slow), rest
• 6 - 10 x reverse grip low rows (slow), rest
• Repeat until buy-out: 1 minute ALL OUT row (200 - 300 meters+)

Floor Block 2 - 6.5 minutes work & rest (weighted)

• 6 - 10 x single dumbbell good mornings (slow), rest
• 6 - 10 x hollow hold close grip chest presses (slow), rest
• Repeat until buy-out: 45 seconds ALL OUT row (150 - 250 meters+)

Floor Block 3 - 5.5 minutes work & rest (weighted)

• 6 - 10 x bridge hold with pullovers (slow), rest
• 6 - 10 x arnold presses (slow), rest
• Repeat until finisher: 30 seconds ALL OUT row (100 - 200 meters+)

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 3486

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