My Actifit Report Card: March 28 2024

Thursday, March 28, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Final workout for the week as I'll continue to give my leg a break from the intense workouts and position myself to go full tilt next week.

Since the injury, I've stuck to the plan of just working out 3 times a week instead of the 5 to 6 days a week that I usually do. I've been able to remain active but also being careful not to hurt myself further and although I felt a bit of a twinge today I didn't modify any of of the floor exercises and I ran a high of 7 miles per hour matching the most since hurting the hamstring.

Overall, I still didn't have any bursts of power in strength or speed but it was very encouraging getting through the workout in tact.

Getting back to today's workout there was plenty of hills and burpees this morning! The inclines did catch up to me and where I felt the hamstring bark a bit, so I mixed in some power walking half way through the tread blocks. With that said I did run the inclines enough to tell me I am definitely on the side of healing up than not.

There was two blocks on the floor including a long block of super sets with dumbbell exercises paired with a variation of burpee styles and then a row block to finish out the floor side.

On the treadmill side we began with a primer block with inclines to start. Beginning with a base run up to a 6% incline increasing them by 1% every 30 seconds. We had longer endurance style blocks that were all at a base pace with a pyramid set up on inclines and then a one minute ALL OUT at the end.

My heart rate monitor was frenetic so the 800 plus calorie burn indicated is not a true number. I would say more like 600 calories if that.

Not that I didn't sweat my ass off lol but transparency helps my own esteem. If I earned it I don't mind touting it but if I didn't I want to be upfront about it. Keeps me motivated.

I kept my dumbbell weight selection to 25 and 35 pounds respectively.

Today's Workout Recap

Floor Block - 19 minutes

• ⁠2 rounds back to back superset:

⁠• ⁠5 each x lateral step up to knee raise (weighted and off the bench)

⁠• ⁠5 each x burpee to lateral step over, rest (bench and floor)

• ⁠2 rounds back to back superset:

⁠• ⁠10 x chest press to reach (weighted and lying on the bench)

⁠• ⁠5 x full burpee with high plank to low plank, rest

• ⁠2 rounds back to back superset:

⁠• ⁠10 total x goblet alternating step out squat (weighted)

⁠• ⁠5 x squat jack to burpee, rest

• ⁠Bonus: repeat dumbbell exercises only

Transition to the rower

Row Block

• ⁠30 second base row

• ⁠30 second base to push row

• ⁠30 second push row

• ⁠30 second push to ALL OUT row

• ⁠30 second ALL OUT row

Transition to the treadmill (% = incline)

Tread Block 1

• ⁠30 second base

• ⁠30 second base at 2%

• ⁠30 second base at 3%

• ⁠30 second base at 4%

• ⁠30 second base at 5%

• ⁠30 second base at 6%

Tread Block 2

• ⁠30 second base at 3%

• ⁠30 second base at 6%

• ⁠30 second base at 3%

• ⁠2 minute base

• ⁠30 second base at 6%

• ⁠30 second base at 3%

• ⁠30 second base at 6%

• ⁠2 minute base

• ⁠30 second base at 3%

• ⁠30 second base at 6%

• ⁠30 second base at 3%

• ⁠2 minute base

• ⁠30 second base at 6%

• ⁠30 second base at 3%

• ⁠30 second base at 6%

• ⁠2 minute base

• ⁠1 minute ALL OUT

Tread Block 3

• ⁠30 second base

• ⁠30 second base to push

• ⁠30 second push

• ⁠30 second push to ALL OUT

• ⁠30 second ALL OUT

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 3481
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

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

Height 5.7 lb		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in