Signature Workout - POWER - Load and Xplode - My Actifit Report Card: January 11 2022
Tuesday, January 11, 2022
Template: Power - 60 Minutes
Signatures Workout: Load and Xplode
One of my favorite signature templates, especially; since it’s Power based.
The best part was my choosing to use a 55 pounder for the weighted moves on the floor block.
I stuck to it and was able to complete all my reps.
Floor Block 1 - 6.5 minutes
Before starting the first set on the floor block there was a row block to complete first:
Row (just once this round)
Reset our monitor
We reset our monitors to keep track as we would do these row blocks before each wave of floor blocks introduced to today’s session.
• 12 strokes base row
• 12 strokes All Out row
• 12 strokes recovery row
• 12 strokes base row
• 12 strokes All Out row
• Record our distance
Floor Work:
• Load & Xplode (repeat until time is called ) and Using the 55 pounders I chose:
• 8 goblet squats
• 4 jump squats (no weights required)
Floor Block 2 - 6.5 minutes
Row (just once this round)
Reset our monitor
• 12 strokes base row
• 12 strokes All Out row
• 12 strokes recovery row
• 12 strokes base row
• 12 strokes All Out row
• Record our distance
• Try to beat our previous distance from block one
Floor Block
• Load & Xplode (repeat until time is called):
• 8 total x goblet alternating reverse lunge (55 pounders)
• 4 total jump lunges (no weights required )
Floor Block 3 - 7 minutes
Row (just once this round)
Reset our monitor
• 12 strokes base row
• 12 strokes All Out row
• 12 strokes recovery row
• 12 strokes base row
• 12 strokes All Out row
• Record your distance
• Try to beat our previous best distance
Floor Block
• Load & Xplode (repeat until time is called):
• 8 x double crunch (55 pounder)
• 4 x power sit up(no weights required )
I averaged between 500 to 600 meters on all the row blocks. I beat the previous- not by much each time.
For the treads, I pivoted my speeds to find comfortable zones.
Tread Block 1
• 2 minute push
• 30 second All Out
• 90 second walking recovery
• 2 minute push
• 30 second All Out
Tread Block 2
• 1 min push (the challenge is to increase push pace from block 1)
• 30 second All Out
• 1 minute walking recovery
• 1 minute push
• 30 second All Out
• 1 minute walking recovery
• 1 minute push
• 30 second All Out
**Tread Block 3
• 30 second push (the challenge is to increase push pace from block 1)
• 30 second All Out
• 1 minute walking recovery
• 30 second push
• 30 second All Out
• 1 minute walking recovery
• 30 second push
• 30 second All Out
• 1 minute walking recovery
• 30 second push (the challenge set forth is to do a 1 min All Out instead - Coach gave us no choice 1 minute all out it was 🥵)
• 30 second All Out
My base pace was my usual 6 miles per hour.
My push pace today ranged from 6.5 to 7.5.
My all outs ranged from 8.1 to my last all out of 10.5 mph.
My Orangetheory Fitness Heart Rate Monitor results speaks for itself:
Helluva Workout today with a Rest Day coming up tomorrow.
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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