Uphill Battle Mode - My Actifit Report Card: September 8 2022

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(Edited)

Sunday, September 8th, 2022

Template:

E = Endurance
S = Strength
P = Power

Went to today’s workout without Tiffany as she will continue to take the extra breaks until she feels more comfortable to do the extra days we are accustomed to doing.

I’m fairly ready and just have to level up quicker so I can have a better showing at the running events coming up including the annual Orangetheory “Hell Week” series where Tiffa and I usually do ALL seven consecutive days every year.

I burned the splats over at the home studio, OTF Nona North and Head Coach Mariah was back from vacation.



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On to the workout template of the day:

Today, there was heavy on the switches and inclined runs on the treads.

Not a full class, so had to start on the treads and I truly dislike that; because I’m not in full beast mode.

I’m still trying to get re-acclimated with things and running on inclines is still tough as trying to catch my breath is a bit tough right now.

I chose to keep my speeds between 5 to 6 miles per hour during the increased uphill intervals and 8mph on the ALL OUTS.

I challenged myself to doing all my walking recoveries on a 6 incline.

Inclines = %

Tread Block 1

• ⁠Reset treadmill
• ⁠1 minute base @ 3%
• ⁠1 minute base @ 4%
• ⁠1 minute base @ 5%
• ⁠1 minute base @ 1%
• ⁠45 second base @ 4%
• ⁠45 second base @ 5%
• ⁠45 second base @ 6%
• ⁠1 minute base @ 1%
• ⁠30 second base @ 5%
• ⁠30 second base @ 6%
• ⁠30 second base @ 7%
• ⁠1 minute base @ 1%
• ⁠45 second ALL OUT @ 1%

• ⁠Check distance (I hit about a mile)

Switch to the floor.

If dumbbells needed I went 20 pounders and 40 pounders.

Floor Block 1 - 10.5 minutes

• ⁠ROWER Buy-in (once only):
⁠• ⁠1 minute base row
⁠• ⁠1 minute push row
⁠• ⁠1 minute ALL OUT row

TO THE FLOOR

• ⁠Back to back: load and xplode:
⁠• ⁠6 - 8 tap front squats (20 pounders)
⁠• ⁠6 - 8 tap jump squats, rest
⁠• ⁠6 - 8 total high plank alternating low rows (40 pounders)
• ⁠Repeat exercises until time



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Back to the treads:

Tread Block 2

• ⁠Reset treadmill
• ⁠1 minute base @ 3%
• ⁠1 minute base @ 4%
• ⁠1 minute base @ 5%
• ⁠1 minute base @ 1%
• ⁠45 second base @ 4%
• ⁠45 second base @ 5%
• ⁠45 second base @ 6%
• ⁠1 minute base @ 1%
• ⁠30 second base @ 5%
• ⁠30 second base @ 6%
• ⁠30 second base @ 7%
• ⁠1 minute base @ 1%
• ⁠45 second ALL OUT @ 1%

• ⁠Try to match or beat your distance from block 1 (I totaled over 2 miles combined but I struggled more in the second block, so took an extra walking recovery or two)

Floor Block 2 - 10.5 minutes

• ⁠ROWER Buy-in (once only):
⁠• ⁠1 minute base row
⁠• ⁠1 minute push row
⁠• ⁠1 minute ALL OUT row

• ⁠Back to back: load and xplode:
⁠• ⁠6 - 8 chest presses (40 pounders)
⁠• ⁠6 - 8 power push ups, rest
⁠• ⁠6 - 8 lateral lunge to knee raises

• ⁠Repeat exercises until finisher:

FINISHER: 45 seco of tap jump squats AMRepsAP (As many reps as possible)



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My OTBEAT HEART RATE MONITOR RESULTS:

Definitely a rough one, but calorie and splat burns were fantastic, got over 2 miles running or power walking in spots and over 1000 meters rowing.



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Tomorrow is back to the home studio and YES, Tiffany will be with me and Mariah will be coaching.



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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 3087 sessions



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


08/09/2022
19592
Aerobics,Gym,Weight Lifting,Treadmill,Running
Height
5.7 ft
Weight
180 lb
Body Fat
%
Waist
344 in
Thighs
in
Chest
in























































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9 comments
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Congrats on providing Proof of Activity via your Actifit report!

You have been rewarded 64.6975 AFIT tokens for your effort in reaching 19592 activity, as well as your user rank and report quality!
You also received a 0.95% upvote via @actifit account.


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For just getting back to working out, you are crushing it. A 19k day is higher than your pre-accident days if I remember right. Keep it up.

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