An Enduring Start and the BOSU - My Actifit Report Card: April 25 2024

Thursday, April 25, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today's template was endurance on the treadmills with no walking recoveries! And BOSU work on the floor, including ALL OUT 15-stroke rows mixed in.

We got a pair of push efforts with a minute of base in between. In between the pairs, we got 90-second bases. The pushes began at two minutes and then decreased to 90 seconds, a minute, 45 seconds, and then the finisher on the treadmill was a 30-second push, then a base, and into an ALL-OUT.

I totaled 3 miles with NO walking recoveries. It was a straight run with speeds of 6.2mph and a high of 8.5 miles per hour. It's not my best ALL-OUT average, but it's all good. It was more about endurance.

There were two long floor blocks. Each one had back-to-back rounds with the BOSU and a weighted exercise. We rowed for three rounds for some ALL-OUT rows and a medicine ball exercise.

I also kept my dumbbell weights to a minimum, averaging 12 to 30 pounds.

There was not much rowing, and I just got in about 300+ meters, but I did hit a high of 468 WATTS OF POWER and a high of 13mph rowing speed.

Although my OTBeat chart shows I burned 833 calories, I want to subtract 100 from that because my heart rate monitor was a bit wonky early on.

Today's Workout Recap

Tread Block

• 2-minute push
• 1-minute base
• 2-minute push
• 90-second base
• 90-second push
• 1-minute base
• 90-second push
• 90-second base
• 1-minute push
• 1-minute base
• 1-minute push
• 90-second base
• 45-second push
• 1-minute base
• 45-second push
• 90-second base
• 30-second push
• 30-second base
• 1 minute ALL OUT

Floor Block 1 - 10.5 minutes

• Three rounds:
  • Back to back:
  • 10 x BOSU plank pops
  • 10 total x alternating BOSU (Front Foot Elevated) forward lunge, rest
  • 5 each x BOSU kneeling single arm bicep curls
• When done - work & active recovery:
  • 15 stroke ALL OUT rows (120 - 180 meters+)
  • 5 each x medicine ball squat to the upright rotations

Floor Block 2 - 10.5 minutes

• Three rounds:
  • Back to back:
  • 10 x BOSU high plank jacks
  • 10 x BOSU bridges, rest
  • 10 x BOSU kneeling neutral grip lateral raises
• When done - work & active recovery until finisher:
  • 15 stroke ALL OUT row (120 - 180 meters+)
  • 5 each x medicine ball squat to the upright rotations
• FINISHER: 1 minute of BOSU plank pops

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 3496
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