A Beast Mode Start to the Day - My Actifit Report Card: May 6 2024

Monday, May 6, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

In today's Orangetheory Fitness class, we experienced a vigorous "Power Day" theme, characterized by dynamic pushes and all-out efforts. The session began with group floor exercises, where everyone engaged in a diverse tempo workout. The initial segment involved goblet squats performed at varying speeds: standard pace, explosive, and sustained holds for approximately 20 seconds. After completing these intense rounds, a brief rest period allowed for preparation before transitioning into core-strengthening activities using mini bands for added resistance, specifically toe reaches, and a combination of crunch holds with scissors.

Following the floor exercises, the group moved on to the rowing machines for a trio of three-minute sprints, aiming to cover as much distance as possible. This effort tested our endurance, with the challenge of surpassing the initial distance in a subsequent round at the session's end.

The latter part of the floor workout mirrored the earlier exercises but introduced chest presses, and push-up holds, followed by bear steps and bird dog single-arm glides for core conditioning.

For the weighted exercises, I went with 50-pound dumbbells.

The session concluded with another intense stint on the rowers, where everyone strived to exceed their earlier distances.

I rowed 1,970 meters and hit a high of 543 WATTS OF POWER at 14.4 miles per hour rowing speed!!

The workout felt like a blend of power and endurance on the treadmills. The session featured numerous transitions from brisk walks to all-out runs, beginning with 30-second sprints and gradually shortening the push durations from 75 to 15 seconds. Between each round, 75 seconds of walking allowed for brief recoveries. The second treadmill block escalated the challenge with a sequence of two-minute pushes followed by sprints, decreasing the all-out intervals as the rounds progressed. Despite the deceptively simple structure,

I totaled 2.6 miles on the treadmill, and more importantly, I hit a high of 12 miles per hour on the last ALL-OUT run. There is no residual pain from the hamstring injury, but I'll probably dial it back for the rest of the week and keep the all-outs to 10 and 10.5 miles per hour.

I burned a solid 735 calories.

Today's Workout Recap

Floor Block 1 - 7 minutes

• ⁠Back to back - tempo triplet:
⁠• ⁠4 x goblet squat
⁠• ⁠4 x goblet squat (explosive)
⁠• ⁠~20-second goblet squat hold, rest
• ⁠10 x low band toe reach
• ⁠10 total x low band crunch hold with scissors, rest

Row Block 1

• ⁠3-minute row for time
• ⁠Check distance

Floor Block 2 - 6.75 minutes

• ⁠Back to back - tempo triplet:
⁠• ⁠4 x chest press
⁠• ⁠4 x chest press (explosive)
⁠• ⁠~20-second push-up hold, rest
• ⁠10 total x low band bear step
• ⁠5 each x low band bird dog single arm glide

Row Block 2

• ⁠3-minute row for time, last 30 seconds ALL OUT
• ⁠Check distance, match or beat your distance from Row Block 1

Tread Block 1

• ⁠75-second push
• ⁠30-second ALL OUT
• ⁠75-second walking recovery
• ⁠1-minute push
• ⁠30 second ALL OUT
• ⁠75-second walking recovery
• ⁠45-second push
• ⁠30-second ALL OUT
• ⁠75-second walking recovery
• ⁠30-second push
• ⁠30 second ALL OUT
• ⁠75-second walking recovery
• ⁠15-second push
• ⁠30 second ALL OUT

Tread Block 2

• ⁠2-minute push
• ⁠1-minute ALL OUT
• ⁠1-minute walking recovery
• ⁠2-minute push
• ⁠45 second ALL OUT
• ⁠1-minute walking recovery
• ⁠2.5-minute push
• ⁠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 3504

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

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

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