Turned Up and Twisted - My Actifit Report Card: April 5 2022

April 5, 2022 - 60 minutes

As the new format continues, there are still mostly similarities. It’s the way it’s set up, by way of Endurance, Strength and Power by area and not purely across the session with one variation.

The old format, would use Endurance throughout one session or Strength or Power or all three; but in all three areas: floor, rowers and treads.

Now, you can have Power on the floor, Strength on the rowers and Endurance on the treadmills or any variation depending on that day’s template.

Today, had a Run to Row; so that’s an oldie, but a goodie. It gives less wear and tear from the running. I prefer to just run straight through, because it ensures; I get my 12 plus splats.

With that said, the new format; has been getting me to my splats and so the Run to Row was welcomed before my rest day tomorrow.

Today, I worked out at the home studio OTF Nona North for the Ginger 🥷 Ninja; Coach Christen. Tiffany starts is currently doubling her rest days, so she rested today and will be resting tomorrow.

I was a bit out of gas, but the template was not so bad; that I couldn’t get the very best out of it.

On to the workout:

Floor Block 1 - 8 minutes

• ⁠work & rest:

• 10 goblet squats, rest (I used a 60 pound dumbbell for these)

• ⁠back to back supersets (I kept these at 15 pounds, so I can take it easy on my shoulders):
⁠• ⁠10 neutral grip front raises
⁠• ⁠10 lateral raises
⁠• ⁠10 hip hinge reverse flys

• ⁠rest

Floor Block 2 - 7.5 minutes circuit

• ⁠20 pogo hops (mimicking like jumping rope)
• ⁠5 balance bicep curls - each leg (I kept the 15’s)
• ⁠10 wide stance hip bridges

Floor Block 3 - 4.75 minutes

For the neutral thrusters, I still kept the 15 pounders here too. I was not going to push it; at this point. I usually go as high as 35 pounds for thrusters depending on counts and sets, but I thought better if it this morning.

• ⁠30 second of neutral half thrusters
• ⁠15 second rest
• ⁠20 seconds of burpees
• ⁠15 second rest
• ⁠30 second of neutral half thrusters
• ⁠15 second rest
• ⁠40 seconds of burpees
• ⁠15 second rest
• ⁠30 second of neutral half thrusters
• ⁠15 second rest

• ⁠Finisher: 1 minute of burpees timed with the group on the treadmills:

Off to the treadmills:

I kept this super simple. Inclines = % were part of the running template, so I adhered to the base parameters and ran my usual base of 6 miles per hour and the finisher ALL OUT at 8 miles per hour. Conservative runs speeds for me to say the least. I have to keep fresh for Saturday’s running event Saturday.

Run to Row/Tread Block - 23 minutes

• ⁠Round 1:
⁠• ⁠.0.1 mile base run @ 10%
⁠• ⁠100 meter ALL OUT row

• ⁠Round 2:
⁠• ⁠a quick walking to base recovery
⁠• ⁠0.2 mile base run @ 8%
⁠• ⁠100 meter ALL OUT row

• ⁠Round 3:
⁠• ⁠a quick walking to base recovery
⁠• ⁠0.3 mile base run @ 8%
⁠• ⁠100 meter ALL OUT row

• ⁠Round 4:
⁠• ⁠a quick walking to base recovery
⁠• ⁠0.4 mile base run @ 8%
⁠• ⁠100 meter ALL OUT row

• ⁠Round 5:
⁠• ⁠a quick walking to base recovery
⁠• ⁠0.5 mile base run @ 8%
⁠• ⁠100 meter ALL OUT row

• ⁠Bonus: run or row for distance for 1 minute ALL OUT finisher on either tread or rower - I was at round 5, the running part; so run it was.

My OTBeat Heart Rate Monitor results was not a pretty chart, but awesome results; considering the tank on almost empty 🥵

My nagging injuries are all barking simultaneously, especially my twisted pinky:

But I’m still smiling:

REST DAY TOMORROW!!!

About Orangetheory Fitness (OTF)

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

OTBEAT FAQ

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I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

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

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 ft		Weight 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in