All Out Mayhem - Day Four - Full Body Flip - My Actifit Report Card: May 24 2022

Monday, May 24, 2022

Template - AOM Day #4 - Full Body Flip

We’ve reached the half way point of All Out Mayhem series with the fourth session today and three more to go.

The official challenge is to complete four out of 7 sessions and today, Tiffany and I did that:

Of course, we are Orangetheory Fitness fanatics; so we always do all seven. Three more to go!

Today’s template was definitely one that I knew at the outset will hurt my chances to generate 12 plus splats, but I was completely fine with because:

• [x] Tomorrow would have been rest day
• [x] This was the fourth day in a row of Mayhem templates
• [x] and it assures me that we will go into the next three days, much less tattered

With that said, I’ll probably put some extra pressure on myself to get those 12 splats tomorrow.

On a further bright side, I had a killer workout with less wear and tear.

One omission, outside of the warmup; which we usually do on the rower; there were no rowing blocks today. That is super rare. That can only mean, tons of rowing the next three days.

I like superset templates and today it was with Mayhem infused.

On to the template:

I worked with 20 up to 40 pound dumbbells for these blocks.

Floor Block 1 - 7 minutes

Back to Back block:

• ⁠6 close grip chest presses (started with 20 pounders and bumped it up to 25’s)
• ⁠6 tricep extension (started with 20 pounders and bumped it up to 25’s)
• ⁠6 total palm to elbows, rest

Floor Block 2 - 7 minutes

Back to Back block:

• ⁠6 hammer curl to eccentric bicep curls (started with 20 pounders and bumped it up to 25’s)
• ⁠6 hip hinge reverse grip low rows started with 20 pounders and bumped it up to 25’s)
• ⁠6 pullovers (started with 35 pounders and bumped it up to 40’s)

Floor Block 3 - 5.5 minutes

• ⁠30 second resistance band lateral walk towards each side
• ⁠30 second resistance band front and then back walk
• ⁠30 sec to do 10 resistance band in and out jumps

• ⁠30 second resistance band lateral walk towards each side
• ⁠30 second resistance band front and then back walk
• ⁠30 sec to do 10 resistance band in and out jumps

• ⁠30 second resistance band lateral walk towards each side
• ⁠30 second resistance band front and then back walk
• ⁠30 sec to do 10 resistance band in and out jumps

FINISHER: 1 minute of side to side push ups

On to the treadmills:

Tread Block 1 - 7 minutes

I maintained an average speed of 7.5 miles per hour.

I did run 6.5, 7.0, 8.0 and 8.5 miles per hour intermittently, but with having to come off the treads to do the jump squats; choosing a targeted speed and forsaking splat points was my compromise.

Burning 500 calories at a minimum and completely finishing the run/exercise blocks were my ultimate goals today, albeit not enthusiastically; as I usually have loftier goals whenever I do an OTF workout.

• ⁠0.15 mile run
• ⁠2 jump squats
• ⁠Repeat, adding 2 to the jump squat rep count until you reach 10
• ⁠Run for distance

Tread Block 2 - 7 minutes

• ⁠0.15 mile run
• ⁠10 jump squats
• ⁠Repeat, taking 2 off the jump squat rep count until you reach 2
• ⁠Run for distance

Tread Block 3

• ⁠1 minute ALL OUT
• ⁠30 second walking recovery
• ⁠1 minute ALL OUT
• ⁠30 second walking recovery
• ⁠1 minute ALL OUT
• ⁠30 second walking recovery
• ⁠1 minute ALL OUT (I actually ran this last one at 9.5mph)

My OTBEAT HEART RATE MONITOR RESULTS was massive shitty, but don’t let that fool you; I still had a great workout:

Day Four Complete ✅

Previous AOM 2022 Session Posts:

All Out Mayhem - Day Three - Distance Distortion

All Out Mayhem - Day Two - Your Last Inclination

All Out Mayhem - Day One - Paranoia

Day Four will be tomorrow morning at the home studio, OTF Nona North at the 5am time slot, as usual; but it’s back to Head Coach Mariah and that is never a bad thing:

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 3076 sessions

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

Aerobics,Gym,Weight Lifting,Running,Treadmill

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