Endured Another Strong Sweat Session - My Actifit Report Card: July 25 2024

Endured Another Strong Sweat Session

Thursday, July 25, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today's workout was a repeat of the endurance template from July 9th, featuring strength exercises combined with rowing. We had two-minute recoveries between blocks.

The session included extended base runs followed by one-minute all-out efforts, with ample recovery periods if needed. In the first round, we did four minutes of base running, then one minute of all-out effort. Afterward, we had two minutes to recover and return to base pace. Each round saw a reduction in base time, though the other elements remained consistent.

The strength segment was substantial, allowing for multiple rounds. The coach encouraged starting with 10 reps in the first round and progressively increasing weights until completing only 6 reps per exercise. I enjoyed the variety of exercises but kept it light on the bird dog low row. The final block was by the rower, where we aimed to match half of our two-minute row distance in the all-out finisher.

I burned 715 calories, ran most of 2.85 miles and ran a high of 10.5 miles per hour on the last ALL OUT, rowed under 800 meters hitting a high of 410 WATTS of power with a high of 13.1 mile per hour rowing speed.

On the floor I went with heavy dumbbells, 40's, 50's and 55's for the weighted exercises.

Today's Workout Recap

Tread Block - 23 minutes

• Goal: Get back to base during the walking recoveries and increase your all-out paces
• 4 minute base
• 1 minute ALL OUT
• 2 minute walking recovery, get back to base
• 3 minute base
• 1 minute ALL OUT
• 2 minute walking recovery, get back to base
• 2 minute base
• 1 minute ALL OUT
• 2 minute walking recovery, get back to base
• 1 minute base
• 1 minute ALL OUT
• 2 minute walking recovery, get back to base
• 1 minute ALL OUT

Floor Block - 16 minutes circuit

• Goal: Increase your weights each round
• 6 - 10 each x single-arm chest presses
• 6 - 10 each x bird dog low rows
• 6 - 10 x deadlifts
• 6 - 10 total x alternating low side planks

Row Block - 5 minutes

• 2 minute row for time (400 - 600 meters+), check distance
• 2 minutes to do two rounds, recovery row when done:
  • 10 total x alternating step out squats
  • 10 total x twist hops
• Finisher: 1 minute ALL OUT row (200 - 300 meters+), check distance

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 3558

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