Coming in Hot, AOM Day 3 - My Actifit Report Card: May 20 2024

Monday, May 20, 2024 - All Out Mayhem (AOM) Day 3 - “Coming in Hot” - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning, I tackled a unique reverse Inferno workout at Orangetheory Fitness, which completely omitted rowing. Instead, the 23.5-minute challenge was conducted on the treadmill, incorporating a run/rep setup with load, explodes, and anchor efforts, alongside a BOSU block on the floor.

The floor exercises were noticeably easier compared to the last few days, hinting at a potentially tougher session coming up soon. Each block lasted 6 minutes and 45 seconds. The first block included three exercises and an anchor featuring the BOSU. The second block focused on core work, while the last block leaned more towards strength training. Despite the presence of a lateral shift (a modified lateral lunge) and hip hinge swings, the exercises manageable. I went with 25 and 35 pound dumbbells for the weighted exercises.

For the main part of the session on the treadmill side, we aimed to achieve a distance goal throughout the entire block - starting at one mile for the green level, increasing by 0.5 miles for each tier, and reaching up to 2.5 miles for the Mayhem level. Although the 23.5-minute duration seemed reasonable, it was challenging due to frequent treadmill dismounts to complete six reps on each side of a reverse lunge to a single-leg knee drive. The first round involved a push to all-out for a minute, followed by the off-treadmill exercise, and then back on for a 75-second push to all-out. This pattern continued until the finisher, which was a 30-second all-out sprint.

The workout escalated in intensity quickly, requiring careful moderation of the push to all-out efforts.

I didn't make it into the Mayhem level, but I did reach the Red level with 2 miles which honestly was very satisfying as I was just wanting to make sure I got at least 1.5 miles and the orange level and would have been happy with that.

Today's Workout Recap

Floor Block 1 - 6.75 minutes circuit Load & Explode Anchor

• 8 each BOSU split stance single arm low row
• Anchor: 4 x power push-up
• 8 x BOSU tricep extension
• Anchor: 4 x power push-up
• 8 each BOSU single arm chest press
• Anchor: 4 x power push-up

Floor Block 2 - 6.75 minutes circuit Anchor

• 8 each BOSU split leg crunch
• Anchor: 4 x BOSU high plank jack
• 8 each BOSU full V-up
• Anchor: 4 x BOSU high plank jack
• 8 total BOSU bicycle crunch
• Anchor: 4 x BOSU high plank jack

Floor Block 3 - 6.75 minutes Load & Explode Anchor

• 8 each single arm lateral shift
• Anchor: 8 x hip hinge swing
• 8 x goblet squat
• Anchor: 8 x hip hinge swing
• 8 x sumo deadlift
• Anchor: 8 x hip hinge swing
• Repeat until finisher:
  • 30 seconds of power push-up OR
  • 30 seconds of BOSU high plank jack OR
  • 30 seconds of hip hinge swing

I chose the BOSU high plank jacks

Tread / Rep Block 23.5 minutes

• Goals:
  • Green: 1 mile
  • Orange: 1.5 miles
  • Red: 2 miles
  • Mayhem: 2.5 miles
• Reset treadmill, the goal was to accumulate as much distance as possible in the 23.5-minute block
• 1 minute push to ALL-OUT + 6 each reverse lunge to single leg knee drive
• 1.25 minutes push to ALL-OUT + 6 each reverse lunge to single leg knee drive
• 1.5 minutes push to ALL-OUT + 6 each reverse lunge to single leg knee drive
• Repeat until finisher, adding 15 seconds to the tread effort each round
• Finisher: 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 3513
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

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