Endured Today’s Power 3G - My Actifit Report Card: May 7 2024

Tuesday, May 7, 2024 - 3G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today's session was a 3G class featuring endurance on the treadmills, rowers, and power exercises on the floor.

The workout involved one long, unbroken set of activities. On the treadmill, the routine was straightforward, balancing push and base efforts. We began with 30-second intervals, increasing by 15 seconds each round until reaching one minute and 45 seconds. The final challenge was a one-minute all-out sprint to finish the treadmill block.

Although it was shorter, I ran 2.1 miles on the treads, provided that there was a 3G in each station. Running over 2 miles is very satisfying. My running speeds ranged from 6.3 miles per hour to 10.6mph.

The rowing segment followed, consisting of two sets broken into four rounds each. Starting with a 250-meter push row, we decreased the distance by increments to 100 meters, incorporating 10 reps of either lunges or squat jacks between each round. Upon completing these, the session extended with more rowing, culminating in a one-minute all-out effort.

I rowed over 2100+ meters, hitting a high of 495 WATTS of power at 14.1 miles per hour rowing speed.

On the floor, power moves dominated—lunges to press, high pulls, cleans, and sprinter sit-ups. We completed four rounds, beginning with 8 reps and decreasing by two reps each round. Those who completed these rounds tackled the exercises again, performing 6 reps each. The session's finale involved a challenging minute of high pulls, split into 30 seconds per side, emphasizing power.

I went with 20 or 25-pound dumbbells for today's weighted exercises. Going heavy wasn't necessary.

I burned 734 calories.

Today's Workout Recap

Tread Block

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

Row Block - 14.5 minutes

• Four rounds:
• 250 / 200 / 150 / 100-meter push row
• 10 total alternating lunge jack
• Four rounds:
• 250 / 200 / 150 / 100-meter push row
• 10-floor tap squat jack
• Bonus: row until finisher
• Finisher: 1 minute ALL OUT row

Floor Block - 14.5 minutes work & rest

• Four rounds:
• 8 / 6 / 4 / 2 each single arm reverse lunge to press, rest
• 8 / 6 / 4 / 2 each single arm high pull with power, rest
• 8 / 6 / 4 / 2 each single arm clean, rest
• 8 / 6 / 4 / 2 total sprinter sit up
• Bonus: repeat all exercises at 6 reps until finisher
• Finisher:
• 30-second single arm high pull with power (Left)
• 30-second single arm high pull with power (Right)

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 3505
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