A Strong Morning Start - My Actifit Report Card: April 16 2024

Tuesday, April 16, 2024 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

With my regular scheduled workout rest day tomorrow, I got in a fairly decent session under the orange lights this morning.

It was a strength template, so it included inclines on the tread blocks but interestingly no heavy weights were necessary for the floor blocks but they were needed nevertheless - at least for some of the reps.

Primary blocks for tread and floor. Tread for distance challenge on the treadmills and then the dri-tri strength floor block - choose your weights wisely! Two minutes to recover between blocks.

I thought the dri-tri event was going to be this past weekend but it's actually this weekend coming up so today was another dri-tri prep integrated template. Again, I won't be participating in the event this year but no matter if you are or are not if you attend the session on the particular day the template is on the schedule you do it.

On the treads we begin with a primer block that included a push to base combo, ending on a push. At this point we were not doing inclines yet but warming up the legs and prepping for the run inclined block.

The main block we followed up after the primer was 14 minutes long and we were provided with a choice:

You either did the prep run with a higher incline or a lower inclined based run. The prep run was a one mile challenge, starting at 8% where we get to drop the incline by 2% every 0.25 miles or 4% where the drop was 1% every 0.25 miles. For power walkers they had different parameters but I'm a runner so that was the jogger/runner goals set. I chose the 8% incline challenge.

On the floor, we also began with a primer block, which was all body weight which included TRX work and then the main block was 14 minutes like the tread prep block. I went really wimpy with 10 and 20 pound dumbbless so that I can focus on speed than being bogged down with heavier weights. This strength template was not about going heavy but being able to get through these blocks quicker than the usual slower strength class due to the heavier dumbbells.

Like yesterday, there wasn't as much rowing but I did get a highlight rowing wattage I came away pround from.

Burned a solid 768 calories, totaled 2.5 miles on the treads with speeds between 5.3 and a high of 9.9 mile per hours running speed and another day I stuck to my guns by not running double figure speeds until next month. I miss running 10 to 12 miles per hour.

The rower totals was just 662 meters but I did a high of 494 WATTS OF POWER with a high of 13.9 mile per hour rowing speed.

I'm looking forward to getting back at it on Thursday.

Today's Workout Recap

Tread Block 1

• 1 minute push
• 1 minute base
• 1 minute push
• 1 minute base
• 1 minute push
• 1 minute base
• 1 minute push

Tread Block 2 - 14 minutes

• Option A - Prep:
  • Joggers / Runners: 1 mile tread at 8%, every 0.25 mile reduce incline by 2%
  • Power Walkers: 0.5 mile tread at 12%, every 0.25 mile reduce incline by 2%
  • When done, walking recovery or tread until finisher: 30 second ALL OUT
• Option B:
  • Joggers / Runners: 1 mile tread at 4%, every 0.25 mile reduce incline by 1%
  • Power Walkers: 0.5 mile tread at 8%, every 0.25 mile reduce incline by 2%
  • When done, walking recovery or tread until finisher: 30 second ALL OUT

As mentioner earlier, I chose run but it's what I will choose 99.99% of the time unless I'm injured like I was recently with the hamstring.

I'm back baby!

Transitioned to the floor:

Floor Block 1 - 7 minute circuit

• 6 - 10 x walkouts
• 6 - 10 x TRX chest pressrd
• 6 - 10 x TRX high row to y-raises
• 6 - 10 total x alternating full step ups

Floor Block 2 - 14 minutes circuit

• Weight choice (use the same weight for all exercises except for the pushups):
  • Grey: 10 pounds
  • Blue: 12 pounds
  • Green: 15 pounds
  • Orange: 20 pounds
  • Red: 25 pounds
  • Hell Red: 30 pounds
• Circuit until finisher:
  • 10 x dumbbell burpees
  • 10 x hand release pushups
  • 10 x dumbbell tap squats
  • 10 x seated hammer curl to neutral grip shoulder presses
  • 10 total x front loaded alternating reverse lunges
  • 300 meter push row

Repeat until the finisher

• FINISHER: 30 second ALL OUT row

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 3491

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