Endurance Including “The Chipper” Specialty Workout - My Actifit Report Card: January 17 2022
Monday, January 17, 2022
Template: Endurance - 60 Minute
Specialty Workout: The Chipper”
Great Endurance Sweat Sesh that also included one of my favorite specialty templates and Tiffany and I worked out for our 193rd Orangetheory Fitness Coach as a couple 🧡
Floor Block - 22.5 minutes
• 40 total bench hop overs - 20 each side
• 400m row
• 35 toe reaches
• 350m row
• 30 total bicycles - 15 each side
• 300m row
• 25 plank jacks
• 250m row
• 20 total alternating reverse lunge to bicep curl - 10 each side (kept it at just 15 pound weights - the template was endurance based)
• 200m row
• 15 TRX, Y raises
• 150m row
• 10 full burpees
• 100m row
BONUS:
• If finished then complete all exercises as a single set (I got through the toe reaches)
Tread Block
The challenge was to not stop running or power Wally if that’s what you do.
I ran the whole block.
My base at six miles per hour as usual.
I ran my pushes with a self challenge at 2% incline at 6.5mph and eventually up to 7.1mph.
• 3 minute push
• 1 minute base
• 2.5 minute push
• 1 minute base
• 2 minute push
• 1 minute base
• 90 second push
• 1 minute base
• 75 second push
Right around this point I want to the normal 1% incline
• 1 minute base
• 1 minute push
• 1 minute base
• 45 second push
• 1 minute base
• 30 second push
• 1 minute base
• 30 second push
• 30 second base
• 30 second push
• 30 second All Out (ran it at 10.1 and ended at 10.5mph)
The Perfect Template to crush a calorie and splat 🔥 burn and my OTBEAT Heart Rate Monitor results does not lie 🥵
Coach Melanie is an AWESOME Coach and I would definitely workout for her again.
The OTF studio is about an hour way, so we don’t make it out to Orangetheory Sanford West often, but I love it out there.
When I moved out to Florida years ago that is the area I specifically chose through research and OTF Lake Mary which is in that area as well - began my Orangetheory journey almost 8 years ago.
I begin my eighth year this upcoming February.
Tomorrow, Tiffany and I will be back at our home studio, OTF Nona North to burn splats for the Ginga Ninja; Coach Christen!
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight170 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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