An ESP Burn Session - My Actifit Report Card: July 11 2024

An ESP Burn Session

Thursday, July 11, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

After yesterday's rest day from my usual Orangetheory Fitness workouts, I was right back at it this morning. Finally my wife is feeling better from her sinus infection so she was able to get in her first workout of the week.

Today's session was a much smaller group than usual but the workout template was a tough Endurance, Strength and Power session and the group was small but MIGHTY.

I burned 800 calories and 14 splats including an amazing pyramid chart, got in a solid 2.9 miles on the treads with a high of 9.5 miles per hour and hit a high of 444 WATTS of power with a high of 13.4 mile per hour rowing speed.

Today's Workout Recap

Tread Block - 23.5 minutes

• 90 second base to push
• 90 second push
• 90 second push to ALL OUT
• 90 second base
• 90 second base to push
• 90 second push
• 90 second push to ALL OUT
• 90 second base
• 1 minute base to push at 3%
• 1 minute push at 3%
• 1 minute push to ALL OUT at 3%
• 1 minute walking recovery
• 1 minute base to push at 3%
• 1 minute push at 3%
• 1 minute push to ALL OUT at 3%
• 1 minute walking recovery
• 30 second push
• 30 second ALL OUT
• 90 second walking recovery
• 30 second push
• 30 second ALL OUT

Floor Block - 23.5 minutes

• 300-meter row (once only)
• Two rounds of:
  • 12-20 reverse fly's
  • 12-20 each single arm split squats
• 200-meter row (once only)
• Two rounds of:
  • 6-10 each split stance single arm high rows
  • 6-10 each goblet step down toe taps
• 100-meter ALL OUT row (once only)
• Two rounds of:
  • 4-6 TRX bridge rows (explosive)
  • 4-6 full lateral step up with knee raises
• If finished, then repeat exercises only until finisher:

FINISHER: 30 seconds of TRX bridge rows

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 3549

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

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

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