A Work, Rest and Switch Session - My Actifit Report Card: July 23 2024

A Work, Rest and Switch Session

Tuesday, July 23, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning's Orangetheory Fitness Group workout was a repeat of the endurance switch template from July 7th.

We began on the treadmills with an 11-minute endurance run, structured as two-minute intervals alternating between push and base paces, finishing with a one-minute all-out sprint. Each round, our coach encouraged us to increase our push efforts, making it a progressively tougher challenge.

On the floor, we tackled a circuit round. The anchor for the first round was a 20-second hollow hold, paired with exercises like bridges, single-arm high rows, and hop overs, reminiscent of dri-tri. In the second round, the anchor switched to a bear plank hold. Completing the circuit early allowed us to either repeat the non-anchor exercises or row for distance. Although there was no listed finisher, our coach had us end with 30 seconds of a hollow hold and 30 seconds of a bear plank hold.

The next treadmill block repeated the first, but with the added goal of surpassing our previous distance and continuously increasing our push paces.

The final floor block was especially challenging. It included power rows, split squats, and a single-arm upright row anchor. Quick transitions were crucial, especially for the rows. With the coach’s encouragement, I managed to hit the required times for the rowing distances: under a minute for 300 meters, 40 seconds for 200 meters, and 20 seconds for 100 meters. Completing this block in under 10 minutes rewarded us with a one-minute all-out row.

This intense session pushed everyone to exceed their limits and achieve new personal bests.

I burned 746 calories, ran most of 2.9 miles and ran a high of 10 miles per hour on the last ALL OUT, rowed 1,178 meters hitting a high of 501 WATTS of power with a high of 14.3 mile per hour rowing speed. Fun fact, I rowed the same of meters yesterday.

Today's Workout Recap

This morning's Orangetheory Fitness Group workout followed the same template used in every studio worldwide, repeating the endurance switch template from July 7th.

Tread Block 1 - 11 minutes

• Goal: increase push each round, modify base as needed
• 2-minute push
• 2-minute base
• 2-minute push
• 2-minute base
• 2-minute push
• 1-minute ALL OUT
• Switch to floor

Floor Block 1 - 11 minutes circuit: anchor

• Round 1:
  • 12 x bridge (using the bench)
  • 20-second hollow hold (anchor)
  • 12 each x single-arm high row
  • 20-second hollow hold (anchor)
  • 12 total x hop overs
  • 20-second hollow hold (anchor)
• Round 2:
  • 12 x bridge (using the bench)
  • 20-second bear plank hold (anchor)
  • 12 each x single-arm high row
  • 20-second bear plank hold (anchor)
  • 12 total x hop overs
  • 20-second bear plank hold (anchor)
• If finished, then member’s choice: repeat all non-anchor exercises
• Switch to treadmill

Tread Block 2 - 11 minutes

• Goal: increase push each round, modify base as needed
• 2-minute push
• 2-minute base
• 2-minute push
• 2-minute base
• 2-minute push
• 1-minute ALL OUT
• Switch to floor

Floor Block 2 - 11 minutes circuit: unilateral anchor

• Round 1:
  • 300 meter row
  • 8 each x front-loaded split squat (anchor)
  • 200 meter row
  • 8 each x front-loaded split squat (anchor)
  • 100 meter row
  • 8 each x front-loaded split squat (anchor)
• Round 2:
  • 300m row
  • 8 each x single-arm upright row (anchor)
  • 200 meter row
  • 8 each x single-arm upright row (anchor)
  • 100 meter row
  • 8 each x single-arm upright row (anchor)
• If finished, then member’s choice: repeat all anchor exercises OR row until finisher:

FINISHER: 1-minute ALL OUT row

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 3557

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

Aerobics,Gym,Weight Lifting,Walking,Treadmill,Running

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