My Actifit Report Card: April 15 2024

Monday, April 15, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Began the week with a power template under the orange lights.

Felt real good going in and had a great workout.

The power session focused on increasing our ALL OUT speeds on the treads but there were walking recoveries that I did take advantage of. I'm still managing my running methodically and still making sure to keep myself from overextending myself on the speeds.

On the floor it had us work through stability exercises for the first part and then dumbbell compound exercises paired with rower blocks.

There was TRX exercises but with the feets on the straps variety and I never do those especially at risk of hurting my leg. I asked coach for modification on those.

I burned a solid 766 calories, totaled 2.65 miles on the treads and maintained speeds of 5.5 and 9.9 where I ended on the last ALL OUT.

Not much rowing but got in 684 meters at a high of what it says is 555 WATTS OF POWER (I say take 100 away from that) and a high of 13.7 mile per hour rowing speed.

I went with 20 through 35 pound dumbbells for the weighted exercises.

Today's Workout Recap

Tread Block 1

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

Tread Block 2

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

Tread Block 3

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

Tread Block 4

• 1 minute ALL OUT
• 75 second walking recovery
• 45 second ALL OUT
• 75 second walking recovery
• 30 second ALL OUT

Floor Block 1 - 11 minutes

• Two rounds work & active recovery:
  • 12 x push up (feet in TRX) - I push ups off a bench with my toes on the bench as a modification.
  • 6 x cobra with dynamic shoulder mobility
• When done - work & active recovery:
  • 6 x deadlift to low rows
  • 200 meter base row
  • Repeat until time was called

Floor Block 2 - 10.25 minutes

• Two rounds work & active recovery:

  • 12 x hamstring curl (feet in TRX) - I did more deadlifts as a modification.
  • 12 total x high plank to alternating side planks

• When done - work & active recovery:

  • 6 x squat to bicep curls
  • 200 meter base row
  • Repeat until finisher

• FINISHER:

  • 30 second of deadlift to low row OR
  • 30 second of squat to bicep curl OR
  • 30 second of ALL OUT row (I chose the 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 3490

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

Aerobics,Gym,Weight Lifting,Walking,Running

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