Signature Workout: Luck of the Draw - My Actifit Report Card: March 17 2022


Thursday, March 17, 2022

Template: Endurance- 60 minutes

Signature Workout, in honor of St. Patrick’s Day - “Luck of the Draw”

Ok, so sometimes there are signature workouts where the theme takes over and although the workout is still taken seriously.

But, I knew based on how the template was set up; I was going to have a shitty OTBEAT shitty result.

I also knew that, getting my 12 splats was going to be virtually impossible; so I approached it as such.

Tiffany and I were at OTF Nona North for today’s green burn 🤣

Coincidentally, the Ginger Ninja 🥷 Coach Christen is mostly Irish ☘️ and she was PUMPED to celebrate while kicking our asses!

On to the “LUCK OF THE DRAW” Endurance template:

Floor Block - 23 minutes

I went with 40 pound dumbbells for the weighted exercises and totally hate the feet in the TRX straps, so went running man on those instead.

• ⁠3 rounds of:
⁠• ⁠12 overhead tricep extensions (weighted)
⁠• ⁠6 TRX single arm low rows - each side

•     17 TRX knee tucks (once only)

• ⁠3 rounds of:
⁠• ⁠12 total alternating lateral lunge (weighted) - 6 each side
⁠• ⁠6 TRX single leg squat - each side

• ⁠17 x TRX knee tucks (once only)

• ⁠3 rounds of:
⁠• ⁠12 hip bridges (weighted)
⁠• ⁠12 plank pull throughs (weighted) - 6 each side

• ⁠17 x TRX knee tucks (once only)

• ⁠If finished then repeat all exercises as a single block excluding the knee tucks - one round at a time (I did two rounds of these)

On to the treads:

Went 6.5 miles per hour for all the running intervals. This is where the chances of getting splats was going to be a challenge. Not much running time to do so and no continuity. For 99.99% of these OTF sessions- the cardio is key to my getting the 12 plus splats.

Tread Block 1

• ⁠Reset monitor
• ⁠3 minute run for distance
• ⁠Remember your distance (this was the luck of the draw part)

Tread / Row Block 2 - 13.5 minutes

• ⁠If even distance from Block 1 (1 mile run) then swap to rower
• ⁠If odd distance from Block 1 then 1700 meter row then swap to treadmill (I got stuck with rowing more than running.

When completed:

• ⁠Repeat until time:
⁠• ⁠0.17 mile run
⁠• ⁠170 meter row

Tread Block 3

• ⁠3 min run for distance

• ⁠Try to match or beat your distance from block 1 (I did, but it didn’t help with the splats 🤪)

My Orangetheory Fitness Heart Rate Monitor results was horrendous, but I felt good after the workout and it was fun as well:

Back to normal, where Tiffany and I are right back at the home studio OTF Nona North burning splats for Head Coach Mariah:


About Orangetheory Fitness (OTF)


I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

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

Aerobics,Gym,Weight Lifting,Treadmill,Running
5.7 ft
170 lb
Body Fat
34 in


Way to go @jimmy.adames
Great activity my friend
Have a blessed and successful day mate
You all look great 😉


Another great workout. Thanks for sharing.


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