Powered All-Outs with Tempo and Buy-Outs Workout - My Actifit Report Card: October 12 2024

Powered All-Outs with Tempo and Buy-Outs Workout

Saturday, October 12, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning's workout was all about power on the treadmill and controlled tempo work on the floor, with row buy-outs mixed in. We had 90 seconds of recovery between each block.

On the treadmill, we had three blocks. Each block began with a 1-minute push, followed by some base pace, and then three all-out efforts, with 1-minute walking recoveries between them. In the first block, the base pace lasted 90 seconds and the all-outs were 1 minute each. The second block reduced the base to 75 seconds and the all-outs to 45 seconds. By the final block, the base was down to 60 seconds, and the all-outs were just 30 seconds. There was plenty of recovery time, so it was a great opportunity to test out new speeds, increase your pace, or even add some incline.

The floor work also had three blocks. In each block, we alternated between a pair of weighted exercises performed at a slow, controlled tempo, finishing with an all-out row buy-out. The first block combined split squats with a front-loaded weight and a low row. The second block featured good mornings with a single dumbbell paired with a close-grip chest press while holding a hollow body position. The last block included pullovers and an Arnold press.

Today's Workout Recap

Tread Block 1 - 7.5 minutes

• 1 minute push
• 90 seconds base
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT

Tread Block 2 - 6.5 minutes

• 1 minute push
• 75 seconds base
• 45 seconds ALL OUT
• 1 minute walking recovery
• 45 seconds ALL OUT
• 1 minute walking recovery
• 45 seconds ALL OUT

Tread Block 3 - 5.5 minutes

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

Floor Block 1 - 7.5 minutes

• Work & rest:
  • 6 to 10 reps of front-loaded single arm split squats (slow), rest
  • 6 to 10 reps of reverse grip low row (slow), rest
• Repeat until time is called for buy-out: 1 minute ALL OUT row (200 - 300 meters or more)

Floor Block 2 - 6.5 minutes

• Work & rest:
  • 6 to 10 reps of single dumbbell good morning (slow), rest
  • 6 to 10 reps of hollow hold close grip chest press (slow), rest
• Repeat until time is called for buy-out: 45 seconds ALL OUT row (150 - 250 meters or more)

Floor Block 3 - 5.5 minutes

• Work & rest:
  • 6 to 10 reps of bridge hold with pullover (slow), rest
  • 6 to 10 reps of Arnold press (slow), rest
• Repeat until time is called for finisher: 30 seconds ALL OUT row (100 - 200 meters or more)

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-Exercise 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 3613

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 175 lb		Body Fat %
Waist 34 in		Thighs in		Chest in