Rep DOWN Inclines UP - My Actifit Report Card: April 29 2022
Friday, April 29, 2022
ESP Template- 60 minutes
Today, had more Strength elements than Endurance or Power; but with the new format; there is still plenty of all three to even out the workout.
Tiffany and I burned splats at our home studio OTF Nona North and burned splats for our Head Coach, Mariah:
The template itself was one that gave me immediate pause, as I wanted to recollect and determine; if it was a tough one, to get my 12 plus splats with.
Side Note: guess who made the TOP 3 and NUMBER ONE in the 12 Minute Run for Distance Benchmark challenge in his age/gender group?
This guy:
===>
On to the template:
Floor Block 1 - 6.5 minutes circuit
More like a warmup, so went with 20 pound dumbbells for squat to bicep curl.
• 10 push ups
• 10 squat to bicep curls
• 10 TRX pull ups
Floor/Row Block 2 - 6.5 minutes
I went with 40 pound dumbbells for the chest presses.
• 3 rounds of work & rest (drop 2 reps per round):
• 10 chest presses (explosive tempo)
• 10 TRX jump squats
• Buy-out: 400 meter push row (once only)
• If finished then just repeat the exercises @ 6 reps
Floor/Row Block 3 - 6.5 minutes
Went with 40 pound dumbbells for the hip hinge low rows.
• 3 rounds of work & rest (drop 2 reps per round):
• 10 hip hinge low row (explosive tempo)
• 10 TRX alternating jump lunges
• Buy-out: 400 meter push row (once only)
• If finished then just repeat the exercises @ 6 reps until the finisher
FINISHER: 30 seconds of isolated squat jacks
The treads is where the splats have to come, but with the inclines % the work becomes more of a grind.
I chose to run my bases at 6.5 miles per hour and my ALL OUT at 8.5. That’s it. I stuck to those speeds and was willing to risk not splatting.
Tread Block 1
• 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
• 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
• 1 minute base @ 3%
• 1 minute base
• 1 minute base @ 4%
• 1 minute base
• 1 minute base @ 5%
• 1 minute base
• 30 second ALL OUT
Although, the high grey zone was a given, I earned my 12 splats without any red zone splats; which showed, that I maintained my heart rate without exerting extra energy.
So, not so mad at my OTBEAT Heart Rate Monitor results:
This weekend, Tiffa and I will be driving out to Sarasota and burn splats for our 197th and 198th Orangetheory Fitness Coaches as a couple and at 2 studios we’ve worked out at through the years; as OTF members:
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:
I’m up to 3057 sessions.
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 |  |
What can I say? Sounds like you had another great workout.
@rcaine thanks! Have a great weekend!!
!BEER
!PIZZA
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Congrats, Jimmy. Show those young pups a thing or two, lol
!CTP
Thanks @beststart lol
Yay! 🤗
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Every time I read your physical activity, I remember the days when I was in my 30s. 😄
The only exercise I can do now is walking. 😂
I hear ya @rzc24-nftbbg - it’s tough, but worth it for me to add the extra year to my life; if I’m luck 🙏🏼
!CTP
It's good for you that you are able to maintain it. 😊
!PIZZA
!CTP
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Hell of a workout
keep it up :)