My Actifit Report Card: March 25 2024

Monday, March 8, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

I entered today's session leaning towards some normalcy although the running speed would still have to be tempered and some of the floor exercise may have had to been modified. What I didn't anticipate was the pollen here in Central Florida kicking my ass and now it has turned into a cold after an extreme bout of alergies.

Good news is that I did run the tread blocks today and even pushed 6.7 miles per hour but Coach Alex wasn't happy that I pushed myself to that speed so I took it back to 6.5mph. The last session this past Thursday I had hit 6mph for the first time in three weeks and of course I'm not ready to go double figures again anytime soon but I have to get ready for the next running event coming up real soon in April

It was a low bench set up on the floor including full body movements with stroke rate rows.

We did this template earlier in the month and it was actually the Friday before I hurt the hamstring that following Monday so obviously I was a lot more beast mode doing it the first time. I went with 25 pound dumbbells and a 50 pounder for some of the reps.

Today's Workout Recap

Floor Blocks Integrated with Rowing

On the floor, the workout entailed a substantial amount of rowing, with each floor block's rowing segment set to match the treadmill's intensity. Participants were tasked with halving their rowing distance in subsequent blocks. The floor blocks were comprised of three targeted exercises, which, due to significant rowing time, made completing more than two rounds quite challenging.

Block One Exercises:

• Sumo deadlifts (I did tranverse goblet squats as my modification) - I used the 50 pounder here
• Bicycle presses (we were lying on the bench with a dumbbell in each hand doing this excercise) - 25's here
• High plank low rows (using a bench for hand support) the 50 pounder here

Block Two Adjustments:

• A reduction in rowing duration with a focus on a slower stroke rate
• Exercises included lunges (25 pounder), pullovers lying on the bench (50 pounder), and high plank abductions (with feet on the bench and lateral foot taps)

Block Three Modifications:

• Further reduced rowing duration
• Exercises featured reverse lunges (25 pounders), decline push-ups (using the bench), and knee tucks

FINISHER

A more intense 30-second of the last exercise we were on at the time, I was on knee tucks.

Transitioned to the treadmill:

Intense Power Blocks

First Block: Endurance Challenge

The initial challenge consisted of enduring two-minute push intervals. The sequence was laid out as a two-minute energetic push, one minute of base pacing, another two-minute push, and a full-throttle one-minute all-out. A mere 30 seconds of walking allowed for a brief respite before launching into a demanding 45-second all-out burst. A short walk preluded the final 30-second all-out dash.

Second and Third Blocks: Decreasing Intensity Durations

The subsequent block mirrored the first, with the exception that push durations were trimmed to one minute. The third block intensified the challenge by further shortening the push intervals to just 30 seconds.

Needless to say I was satisfied with getting through today's workout in one piece lol.

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 3479
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 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in