A Run/Row, BOSU Floor Reps and More Strength Workout - My Actifit Report Card: November 10 2024

A Run/Row, BOSU Floor Reps and More Strength Workout

Sunday, November 10, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning, we participated in an Orangetheory Fitness Group workout that featured a 23.5-minute run and row segment divided into five distinct parts before advancing to the bonus blocks.

In the first segment, we ran half a mile starting at a 3% incline, increasing the incline by 1% every 0.1 mile until we reached a 7% incline. After completing the run, we immediately stopped the treadmill and transitioned to a 300-meter base row.

For the next segment, we reduced the running distance by 0.1 miles, began at a 4% incline (still finishing at 7%), and followed it with a 250-meter base row. This pattern continued for the remaining parts, each time decreasing the run distance by 0.1 miles, increasing the starting incline, and shortening the row by 50 meters.

The floor portion was another extended block where we cycled through five exercises in a circuit: cross back lunges, shoulder presses with a rotation, squats, chest presses with a leg raise on a BOSU, and bridge holds with pullovers.

Throughout this block, the coach introduced three high plank challenges. The first occurred at the seven-minute mark, where we held a high plank with our hands on the BOSU. The second challenge took place at thirteen minutes, involving the same high plank hold but with one leg lifted at a time. The final challenge was at the twenty-minute mark, featuring a high plank with alternating wide knee drives.

After each plank challenge, we returned to the exercise we were performing and continued from that point. To finish the workout, we completed a one-minute finisher of our preferred high plank exercise, choosing the variation we enjoyed the most or disliked the least.

Today's Workout Recap

Tread / Row Block – 23.5 Minutes

• Part 1:

  • Ran 0.5 miles at 3% incline, increasing the incline by 1% every 0.1 mile
  • Completed a 300-meter base row

• Part 2:

  • Ran 0.4 miles at 4% incline, increasing the incline by 1% every 0.1 mile
  • Completed a 250-meter push row

• Part 3:

  • Ran 0.3 miles at 5% incline, increasing the incline by 1% every 0.1 mile
  • Completed a 200-meter push row

• Part 4:

  • Ran 0.2 miles at 6% incline, increasing the incline by 1% every 0.1 mile
  • Completed a 150-meter push to ALL OUT row

• Part 5:

  • Ran 0.1 mile at 7% incline
  • Completed a 100-meter ALL OUT row (from 15 seconds to 30 seconds)

• Bonus:

  • Continued to tread or row until the finisher

• Finisher:

  • Performed a 1-minute ALL OUT treadmill or row (200–300 meters+). We chose the treadmill.

Floor – 23.5 Minutes Circuit

• BOSU High Plank Challenge:

  • At the 7-minute mark: Held a BOSU high plank for 1 minute
  • At the 13-minute mark: Held a BOSU high plank with an alternating leg lift for 1 minute
  • At the 20-minute mark: Held a BOSU high plank with alternating wide knee drives for 1 minute

• Circuit:

  • Performed 12 each of single arm cross back lunges
  • Performed 12 each of single arm presses with upward rotation
  • Performed 12 two-handed single dumbbell squats
  • Performed 12 each of BOSU single arm chest presses with leg raises
  • Performed 12 BOSU bridge holds with dumbbell pullovers

• Repeat Until Finisher:

  • Completed 1 minute of BOSU high plank or
  • Completed 1 minute of BOSU high plank with alternating leg lifts or
  • Completed 1 minute of BOSU high plank with alternating wide knee drives

Finisher:
We finished the workout with a 1-minute ALL OUT high plank exercise of our choice, selecting the variation we enjoyed the most or disliked the least.

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-Exercise 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 3631

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

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

Height 5.7 in		Weight 175 lb		Body Fat %
Waist 34 in		Thighs in		Chest in