Roaring On Strength Day - My Actifit Report Card: January 6 2022
Thursday, January 6, 2022
Template: Strength - 60 minutes
Although, Tiffany wasn’t feeling at a 100%; she trooped it out and went with me to burn splats this morning and got her workout on.
I on the other hand, had an extra pep in my step as I had some pre-workout to get my energy up back to Jimmy level 😜 I actually haven’t been using it for a while now; but those 5am workout sessions can catch up to me once in a while.
I usually just rely on Bang energy for my caffeine, but actual pre-workout gives me an EXTRA ooomph 👊🏽
Needless to say, I felt like a 🦁 today and got my roar on!
I went with 35 pounders for every set that required the exercise, there are always modifications. I don’t need those for this type of template or rarely do unless, I’m dealing with a real bad injury - of course.
Floor Block 1
• 6 each x lateral step up with dumbbells
• 6 each x single leg hip bridge with a dumbbell
Floor Block 2
• 12 total x decline mountain climber off the bench
• 12 total x bench seated torso rotation with a dumbbell
• 100m All Out row (don’t want to get too giddy, but I hit my best wattage in a LOOOONG time got close to 500 watts - about 469, albeit briefly)
• Repeated floor block 2, increasing the row distance by 50m each round until time was called. Went two full rounds.
Floor Block 3
• 12 total x bicycle press with dumbbells
• 6 each x side plank rotation
Floor Block 4
• 12 x bench sit up to stand with a dumbbell
• 100m All Out row
• Repeated floor block 4, increasing the row distance by 50m each round until time was called. Went two full rounds. I was gassed out by the time I attempted a third.
Tread Block 1
• 1 minute push
• 1 minute base
• 45 second push
• 45 second base
• 30 second push
• 30 second All Out
Tread Block 2
• 30 second push
• 45 second base
• 45 second push
• 1 minute base
• 1 minute push
• 30 second All Out
For the above run blocks, I ran my average base of 6 miles per hour and 7.1mph during the pushes and 8mph and then 9mph on the All Outs.
Tread Block 3
% = incline
• 1 minute base @ 6% (I had to find a comfortable flow and settled at 6mph, but went up 6.5mph periodically)
• 1 minute base (6mph)
• 45 second base @ 7% (6mph, but went up 6.5mph periodically)
• 45 second base (6mph)
• 30 second base @ 8% (6mph, but went up 6.5mph periodically
• 30 second All Out (9mph)
Tread Block 4
• 30 second base @ 8% (6mph, but went up 6.5mph periodically)
• 45 second base
• 45 second base @ 7% (6mph, but went up 6.5mph periodically)
• 1 minute base
• 1 minute base @ 6% (6mph, but went up 6.5mph periodically)
• 30 sec All Out (last run of the session, so I ran 10.1mph to close it out)
Overall it was a pretty good and steady workout and my Orangetheory Fitness Heart Rate Monitor results was ok.
Coach Christen bring a lot of energy to the OTF Nona North crew and with some highlights in my workout that won’t show up in the monitor results made for another awesome splat burn 💪🏽🥵
Tomorrow, we head back to our Orangetheory home studio at Nona North and burn splats for Head Coach Mariah:
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight169 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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