A Strong and Steady Start to the Day - My Actifit Report Card: January 9 2025

A Strong and Steady Start to the Day

Thursday, January 9, 2025 - Strong & Steady Template -  2G - 60 Minutes

E = Endurance
S = Strength
P = Power

We tackled a tough strength-focused workout today, blending rowing and running with floor exercises.  

The treadmill portion had a straightforward structure: four 5-minute rounds. Each round started with a 350-meter push on the rower, followed by running at our own pace for the remaining time. The challenge was to run farther with each round, leaving us with two main strategies—push harder on the rower to earn more running time or up our pace on the treadmill.  

Once we completed the treadmill rounds, we moved to the floor for another four 5-minute blocks. Each block was divided into four rounds of 75 seconds. In each round, we aimed to complete a set number of reps for a given exercise, using any extra time for recovery. However, in the final round of each block, recovery was replaced with high-plank cross-body knee drives until the clock ran out.  

It was a workout that kept us focused, pushing ourselves harder with every block!

Today's Workout Recap

Tread Block 1 – 5 Minutes  

• 350-meter push row  
• Treadmill for time at 2.5% incline (Power Walk at 2.5%+)  
• Checked treadmill distance  

1 minute transition back to the rower  

Tread Block 2 – 5 Minutes  

• 350-meter push row  
• Treadmill for time at 2.0% incline (Power Walk at 2.0%+)  
• Checked treadmill distance, matching or beating the distance from Block 1  

1 minute transition back to the rower  

Tread Block 3 – 5 Minutes  

• 350-meter push row  
• Treadmill for time at 1.5% incline (Power Walk at 1.5%+)  
• Checked treadmill distance, matching or beating the previous best  

1 minute transition back to the rower  

Tread Block 4 – 5 Minutes  

• 350-meter push row  
• Treadmill for time at 1% incline (Power Walk at 1%+)  
• Finisher: 30 seconds ALL OUT (Power Walk at 10%+)  
• Checked treadmill distance, matching or beating the previous best  

Floor Block 1 – 5 Minutes (Rep & Recover)  

• Round 1: 75 seconds to complete 8 slow goblet sit-to-stands, recover when done  
• Round 2: 75 seconds to complete 8 slow goblet sit-to-stands, recover when done  
• Round 3: 75 seconds to complete 8 slow goblet sit-to-stands, recover when done  
• Round 4: 75 seconds to complete 8 slow goblet sit-to-stands, then high plank alternating cross-body knee drives until time was called  

1 minute recovery  

Floor Block 2 – 5 Minutes (Rep & Recover)  

• Round 1: 75 seconds to complete 10 slow reverse grip low rows, recover when done  
• Round 2: 75 seconds to complete 10 slow reverse grip low rows, recover when done  
• Round 3: 75 seconds to complete 10 slow reverse grip low rows, recover when done  
• Round 4: 75 seconds to complete 10 slow reverse grip low rows, then high plank alternating cross-body knee drives until time was called  

1 minute recovery  

Floor Block 3 – 5 Minutes (Rep & Recover)  

• Round 1: 75 seconds to complete 5 slow single-arm split squats per side, recover when done  
• Round 2: 75 seconds to complete 5 slow single-arm split squats per side, recover when done  
• Round 3: 75 seconds to complete 5 slow single-arm split squats per side, recover when done  
• Round 4: 75 seconds to complete 5 slow single-arm split squats per side, then high plank alternating cross-body knee drives until time was called  

1 minute recovery  

Floor Block 4 – 5 Minutes (Rep & Recover)  

• Round 1: 75 seconds to complete 10 slow neutral grip shoulder presses, recover when done  
• Round 2: 75 seconds to complete 10 slow neutral grip shoulder presses, recover when done  
• Round 3: 75 seconds to complete 10 slow neutral grip shoulder presses, recover when done  
• Round 4: 75 seconds to complete 10 slow neutral grip shoulder presses, then high plank alternating cross-body knee drives until time was called  
• Finisher: 30 seconds of increased intensity for the final exercise (hope it wasn’t shoulder presses!)  

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 3665

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

Aerobics, Gym, Moving Around Office, Weight Lifting, Walking, Treadmill 
 

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