Week Start Burner - My Actifit Report Card: April 4 2022

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(Edited)

Monday, April 4, 2022 - 60 minutes

Again, the templated elements are now focused on mixing up Endurance, Strength and Power blocks through the areas instead of just one format throughout.

This is Day Four of the new format, Tiffany’s and my third of four. About 10 more to go when it supposedly flips back to start it back from the first one to finish out the month.

That hopefully will allow us to participate in each one at lead once, then next month a group of new templates will be introduced.

To be clear, many of these exercises are not necessarily new, but how everything is structured now; has been successful- IMHO.

Tiffany and I began the week at where else? Home Studio: OTF Nona North, but a curve ball; because the Ginger Ninja 🥷 Coach Christen was subbing for Head Coach Mariah:

FYI - whenever I add the image above, it is usually an unfinished FB and IG stories Canva design that I build on to post off-chain. I’ve been doing it for years, so it’s part of what I do as an OTF fanatic. So it may look half-ass, but I do embellish it using the gifs and stuff at FB and IG.

On to the workout:

Row Block - 5 minutes (this was our warm up)

• ⁠250 meter row + 10 squat, elbow to knees
• ⁠200 meter row + 10 squat, elbow to knees
• ⁠150 meter row + 10 squat, elbow to knees
• ⁠100 meter row + 10 squat, elbow to knees
• ⁠Row for distance for the remainder if completed the above

Floor Block 1 - 8.5 minutes (work and rest)

• ⁠4 rounds of, decreasing row distance by 50m each round:

Starting at
⁠• ⁠250 minute push row (20 - 24 strokes / minute)

⁠•  ⁠8 close grip chest presses (explosive tempo) I went with 50 pounder dumbbells
⁠•  ⁠8 static jump lunges - each side

⁠• ⁠200 minute push row (20 - 24 strokes / minute)

⁠• ⁠8 close grip chest presses (explosive tempo) I went with 50 pounder dumbbells
⁠• ⁠8 static jump lunges - each side

⁠• ⁠150 minute push row (20 - 24 strokes / minute)

⁠• ⁠8 close grip chest presses (explosive tempo) I went with 50 pounder dumbbells
⁠• ⁠8 static jump lunges - each side

⁠• ⁠100 minute push row (20 - 24 strokes / minute)

⁠• ⁠8 close grip chest presses (explosive tempo) I went with 50 pounder dumbbells
⁠• ⁠8 static jump lunges - each side

• ⁠If finished, then row until time

Floor Block 2 - 6.5 minutes (work and rest)

• ⁠4 rounds of:
⁠• ⁠round one, 16 / round two, 12 / round three, 8 / round four, 4 lateral hop overs
⁠• ⁠round one, 8 / round two, 6 / round three, 4 / round four, 2 bench power push ups
⁠• ⁠round one, 8 / round two, 6 /round three, 4 / round four, 2 skier swings - I went with 25 pound dumbbells
• ⁠Plank hold if done until the finisher
• ⁠Finisher - 30 seconds of lateral hop overs

On to the treadmills

I kept my normal base at 6 miles per hour

Took all the walking recoveries

Progressively went up in speed in my pushes and of course a bump up in the ALL OUT.

Tread Block

• ⁠5 minute push (ran it at 7.1mph)
• ⁠90 second walking recovery
• ⁠4 minute push (ran it at 7.2mph)
• ⁠90 second walking recovery
• ⁠3 minute push (ran it at 7.3mph)
• ⁠90 second walking recovery
• ⁠2 minute push (ran it at 7.4mph)
• ⁠90 second walking recovery
• ⁠1 minute push (ran it at 7.5mph)
• ⁠90 second walking recovery
• ⁠30 second ALL OUT (started at 9.1 but ended it at 9.5mph)

Thought, I was going to fall short of my splats, but not only did I get my 12 plus; but my overall OTBEAT Heart Rate Monitor results was beyond awesome!

Tomorrow, I’m on my own; as Tiff will begin her two rest days and I will head back to the home studio and burn splats for the Ginger Ninja once again!




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About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:




The IG Story (screenshot)version:

The FB Story (screenshot)version:

Of course, those are in the stories, so there is gif action going on, so they are not still.

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


04/04/2022
18005
Aerobics,Gym,Weight Lifting,Treadmill,Running
Height
5.7 ft
Weight
170 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in




























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