All Out Mayhem - Day Three - Distance Distortion My Actifit Report Card: May 23 2022
Monday, May 23, 2022
Template - AOM Day #3 - Distance Distortion
Monday Mayhem is what Head Coach Mariah called it today.
Three days into the AOM series and there is no let up. My heart rate was recovering way too fast and I was worried about not getting my twelve splats.
It all worked out by the end of the session and with Head Coach Mariah’s coaching energy; there was plenty of opportunity to generate the splats!
Never Miss a Monday had an extra pep to the step at 5am this morning and another badass template to burn
On to the template:
(AMRaP) = As Many Reps as Possible
Floor Block 1 - 7 minutes
• 2 rounds of work & rest:
• 5 - 8 sumo squats, 10 second rest (I went with an 80 pound dumbbell for these)
• froggers AMRaP for 10 seconds, rest (got in 11)
• froggers AMRaP, rest, match previous (matched)
BONUS: Double Crunches with a dumbbell AMRaP, rest as necessary (I went with a 40 pound dumbbell)
On to the rowers:
Row Block 1 - 2.5 minutes
• 100 meter ALL OUT row, rest
• Repeat until time
I got in 4 rounds
Tread Block 1 - 10.5 minutes
Run for distance at a progressive speed.
My running speed started at 6.5mph ending at an 8.5 miles per hour:
• Start at a pace around base to push
• Every minute increase speeds
• At the end of 10.5 minutes remember your distance and the pace you finished with
I got in a conservative 1.35 miles
Back to the floor:
Floor Block 2 - 7 minutes
• 2 rounds of work & rest:
• 5 - 8 Hip Hinge Low Rows, 10 second rest (I went with 50 pound dumbbells for these)
• TRX low rows AMRaP, for 10 seconds, rest (got in 12)
• TRX low rows AMRaP, rest, match previous (matched)
BONUS: double tap crunch AMRaP, rest as necessary (it was like bicycles but slower)
Row Block 2 - 3 minutes
• 100 meter ALL OUT row, rest
• Repeat until time
I got in 4 rounds
Tread Block 2 - 11 minutes
Started at 8.5mph and ran progressively down to 6.5 miles per hour
• Start at the finishing pace from block 1
• Every minute decreased our speeds
• Last 30 second is an ALL OUT (here, I went a very conservative 7.5mph)
• Try to beat our distance from block 1 (I matched)
OTBEAT HEART RATE MONITOR RESULT was satisfactory, but too much time in the grey zone; but got in all my splats with going into the red zone:
Day Three Complete ✅
Previous Days:
All Out Mayhem - Day One - Paranoia
All Out Mayhem - Day Two - Your Last Inclination
Day Four will be tomorrow morning at the home studio, OTF Nona North at the 5am time slot, as usual; but it’s Coach Cory for Day Four of the AOM series:
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 3075 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 |  |
5AM!! OMG! Good work Jimmy! Keep smashing it.
!CTP
Nice job, @jimmy.adames! Excellent job with your 15666 @actifit steps as well! Take care and have a lovely day!
As always, very much appreciated @elizabethbit 🙏🏼 Hope your day has been wonderful!
!CTP
It has been a wonderful day, @jimmy.adames! !LADY
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Nice going, Jimmy!
Tomorrow you will be halfway through Mayhem!
Is the designer of these workouts a masochist? Some days sure seem like it. Only 4 days to go.
Congrats on providing Proof of Activity via your Actifit report!
You have been rewarded 68.6375 AFIT tokens for your effort in reaching 15666 activity, as well as your user rank and report quality!
You also received a 1.01% upvote via @actifit account.
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