Blast Off Sesh - My Actifit Report Card: May 6 2022

Friday, May 6, 2022 - 60 minutes

ESP Template - 60 Minutes

Tiffany and I, began our FriYAY, at our home studio OTF Nona North; working out for Head Coach Mariah and the template was definitely a welcomed one after some grueling sessions lately:

With that said, it came with the cost of not coming close to the 12 plus splats and the calorie burn a lot lower; than what I’m accustomed to.

I still got in almost 1500 meters on the rower, over 1.4 miles on the treads and some pretty good circuit work on the floor.

Keep in mind, I average two and half miles on the tread almost everyday; so with the timed run row today held back the burn.

Essentially, between the type of circuit work and the lack of longer distance runs assured a much quicker heart rate drops.

On to the floor block:

Floor Block 1 - 8.25 minutes

• ⁠Buy-in: 16 total x isolated hip bridge with alternating walkouts

• ⁠Circuit:
⁠• ⁠10 TRX lateral leg lifts - each side
⁠• ⁠10 lateral lunges (I went with 25 pound dumbbells for these) - each side

Floor Block 2 -6.5 minutes

• ⁠Buy-in: 16 total x isolated hip bridge with alternating walkouts

• ⁠Circuit:
⁠• ⁠10 plank blast offs
⁠• ⁠10 suitcase squats - (I went with a 35 pound dumbbell here) - each side

Floor Block 3 - 4.75 minutes

• ⁠Buy-in: 16 total x isolated hip bridge with alternating walkouts

• ⁠Circuit:
⁠• ⁠5 TRX squat to y-raises
⁠• ⁠10 hip hinge reverse flys (I went with 15 pounders here)

• ⁠Repeat until time was called

I knew, I was facing an uphill battle to reach the 12 plus splats and made it a goal to at a minimum go over 500 calories burned.

I ran an average of 6 miles per hour at base and up to 8mph for my all outs. Ended at about 9mph on the last ALL OUT.

Tread / Row Block 1

• ⁠30 second ALL OUT (challenged to aim for a speed just above push)
• ⁠30 second walking recovery
• ⁠30 second ALL OUT (aim to increase speed)
• ⁠45 second walking recovery
• ⁠30 second ALL OUT (aim to increase speed)
• ⁠1 minute walking recovery
• ⁠30 second ALL OUT

• ⁠1 minute to transition to the rower

• ⁠3 minute row for distance @ 26 - 28 strokes / minute

• ⁠Remember our distance (I rowed about 770 meters

Tread / Row Block 2

• ⁠45 second ALL OUT (aim for somewhere between push to ALL OUT)
• ⁠45 second walking recovery
• ⁠45 second ALL OUT
• ⁠1 minute walking recovery
• ⁠45 second ALL OUT
• ⁠1 min to transition to rower
• ⁠90 second row for distance @ 24 - 26 strokes / minute

• ⁠Try to beat half your distance from block 1 (accomplished)

Tread / Row Block 3

• ⁠1 minute ALL OUT
• ⁠1 minute walking recovery
• ⁠1 minute ALL OUT
• ⁠1 minute to transition to rower
• ⁠45 second row for distance @ 22 - 24 strokes / minute

• ⁠Try to beat half your distance from block 2 (accomplished)

The after burn was not going to happen, so 500 plus calories burned was my consolation and at the end of the day; a workout completed ✅

My OTBeat Heart Rate Monitor results is at the bottom of the barrel compared to my normal average:

Tomorrow is Saturday, so; Tiffany and I will be working out at Orangetheory Fitness Dr. Phillips; where we will be burning splats for our 199th Orangetheory Coach as a couple:

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The weekend’s allow us to drive further out to workout at other OTF studios.

Looking forward to working out for Coach Aly and one of our favorite studios.

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 3063 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