A Tough Burn - My Actifit Report Card: April 14 2022

avatar
(Edited)

Thursday, April 14, 2022

Template: ENDURANCE, STRENGTH and POWER - ESP - (new format, mix and matched daily) - 60 minutes

Today, leaned towards more Power with Strength; because of the inclines and of course with the reps and the non-stop runs included the Endurance element.

I was a bit tired, which was odd; since yesterday was a rest day for Tiffany and me.

Nevertheless, we were at the 5am session at our home studio OTF Nona North burning splats for the Ginger 🥷 Ninja:

I prefer the type of template it was today for the day before our rest day; but that’s now how that works 🤪

On to the template:

Floor Block 1 - 6.5 minutes CIRCUIT

This was more like a warmup, so went with just 15 pound dumbbells.

• ⁠10 x push up
• ⁠10 x squat to bicep curl
• ⁠10 x TR pull up

Now came the fun part. I went with 35 pound dumbbells at the reps with the lower reps for the weighted exercises.

Floor Block 2 - 6.5 minutes work & rest

• ⁠3 rounds of:
⁠• ⁠10 / 8 / 6 x chest press (explosive tempo)
⁠• ⁠10 / 8 / 6 x TRX squat jump

Row Buy-Out:

if finish the floor block in time, 400 meter row ✅ 👍🏽

then

• ⁠If finished then repeat exercises at 6 reps until finisher

We didn’t get to this:
• ⁠finisher: 30 sec of iso squat jack

Floor Block 2 - 6.5 minutes work & rest

• ⁠3 rounds of:
⁠• ⁠10 / 8 / 6 x chest press (explosive tempo)
⁠• ⁠10 / 8 / 6 x TRX squat jump

Row Buy-Out:

if finish the floor block in time, 400 meter row ✅ 👍🏽

then

• ⁠If finished then repeat exercises at 6 reps until finisher

We didn’t get to this:
• ⁠finisher: 30 sec of iso squat jack

ACTIFIT DIVIDER.png

On to the treadmills:

I knew it was going to be brutal and getting my splats would take that extra push, so I went straight into a push and skipped my usual 6 miles per hour base and just ran 6.5 miles during the base/push runs.

Once I got to my 12 splats, then I went to my 6mph.

With the all outs, I went 8.5 then 8.6 and then 10 miles per hour on the last ALL OUT run.

Tread Block 1

Inclines = %

• ⁠1 minute base @ 5%
• ⁠1 minute base
• ⁠1 minute base @ 6%
• ⁠1 minute base
• ⁠1 minute base @ 7%
• ⁠1 minute base
• ⁠30 second ALL OUT

Tread Block 2

Inclines = %

• ⁠1 minute base @ 4%
• ⁠1 minute base
• ⁠1 minute base @ 5%
• ⁠1 minute base
• ⁠1 minute base @ 6%
• ⁠1 minute base
• ⁠30 second ALL OUT

Tread Block 3

Inclines = %

• 1 minute base at 3%
• 1 minute base
• 1 minute base at 4%
• 1 minute base
• 1 minute base at 5%
• 1 minute base
• 30 second ALL OUT

That was brutal, at least today it felt that way. We’ve done much crazier templates lol.

ACTIFIT DIVIDER.png

My Orangetheory Fitness OTBEAT Heart Rate Monitor results is once again typical of a session that included a big chunk of strength elements:

Tomorrow is back to OTF Nona North, where Tiffa and I burn them splats for Head Coach Mariah!

===>




ACTIFIT DIVIDER.png

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:

Up to 3046 since the photo ⬇️ below





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


14/04/2022
12268
Aerobics,Gym,Weight Lifting,Running,Treadmill
Height
5.7 ft
Weight
170 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in






























0
0
0.000
14 comments
avatar

You sir are a fitness guru. Your tenacity and dedication are infectious. Thank you for teaching me about the heart rate zones. 😃

0
0
0.000
avatar

Thank You @mba2020 - actually I get tortured by the fitness gurus lol. I figure I add the extra information for educational and source coverage as well to ensure I’m not breaking any OTF or HIVE rules regarding content.

0
0
0.000
avatar

That is awesome, I am also very careful not to break rules especially when it comes to content 👍

0
0
0.000
avatar

Great job @jimmy.adames keep crushing it bro health is wealth too i hear
Have the best one my friend !ALIVE 😎

0
0
0.000
avatar

!giphy great

!PIZZA

0
0
0.000
avatar

Nice workout, Jimmy. looks like you are adapting to the new format well.

0
0
0.000
avatar

Tough workout. Is the new format getting easier?

0
0
0.000
avatar

All the workouts are always tough @rcaine, but loving the new format. In my 8 years doing these workouts, I don’t remember me walking out saying that was easy. I can tell you today’s was another soul crusher lol. I’ve been tired the last two days, so that doesn’t help.

0
0
0.000
avatar

Congrats on providing Proof of Activity via your Actifit report!

You have been rewarded 68.545 AFIT tokens for your effort in reaching 12268 activity, as well as your user rank and report quality!
You also received a 0.98% upvote via @actifit account.


Actifit rewards and upvotes are based on your:

  • User rank: which depends on your delegated SP, accumulated AFIT tokens, rewarded post count, recent rewarded activity and owned AFITX.
  • Post score: which depends on your activity count, post content, post upvotes, quality comments, moderator review and user rank.

To improve your user rank, delegate more, pile up more AFIT and AFITX tokens, and post more.
To improve your post score, get to the max activity count, work on improving your post content, improve your user rank, engage with the community to get more upvotes and quality comments.

Actifit is a Hive Witness. If you believe in our project, consider voting for us

rulersig2.jpg
Chat with us on discord | Visit our website
Download on playstore | Download on app store
FAQs | Text Tutorial | Video Tutorial

0
0
0.000