All Out with Aoki Sesh on a Never Miss a Monday - My Actifit Report Card: September 19 2022

Monday , September 19, 2022 - All Out Aoki 3 Group Format- 60 minutes

Template:

E = Endurance
S = Strength
P = Power

So a few months ago Orangetheory Fitness introduced Steve Aoki as their newly created Chief Music Officer.

Once a month, one session is matched up with his specifically mixed tape to the session for that day.

That puts a little extra pressure on the Coach than for the members.

We get our asses kicked as usual, but we get to burn splats off the music.

Although, I prefer Hip Hop to workout to; EDM is not so bad. I just wouldn’t want to do it too often and they don’t as it’s only once a month.

We actually did the first All Out Aoki class then missed a few during the recovery and then we were able to do today’s for our second one.

It was only odd, that it was on a Monday.

The session was a good one and it always makes a difference to Never Miss a Monday.

The announcement:

Steve Aoki Joins the Orangetheory Fitness Team—As the Company's "Chief Music Officer" https://edm.com/news/steve-aoki-joins-orangetheory-fitness-chief-music-officer

On to the workout template of the day:

I was a bit beat up from Saturday’s workout, so because I know the Aoki session was going to be condensed but quick, I chose 20 pound dumbbells.

Unfortunately. every class is with caution since the accident and each day I may feel worse than others.

Floor Block 1 - 3 minutes back to back

• ⁠30 second of speed skaters (count reps)
• ⁠45 second of push up to alternating cross body knee drive
• ⁠30 second of speed skaters (check reps)
• ⁠45 second of push up to alternating cross body knee drive
• ⁠30 seconds of speed skaters (check reps)

I focused on just getting done as many as possible and didn’t focus on how many.

Floor Block 2 - 5 minutes

• ⁠4 minutes of circuit (weighted):
⁠• ⁠2 / 4 / 6 / 8 / 10 double crunches
⁠• ⁠2 / 4 / 6 / 8 / 10 sit up with shoulder pressed
⁠• ⁠2 / 4 / 6 / 8 / 10 total seated torso rotations
• ⁠1 minute of lean back with twist

Floor Block 3 - 3 minutes back to back

Still using the the dumbbells

• ⁠30 second of alternating neutral grip thrusters (count reps)
• ⁠45 sect of alternating lateral lunges
• ⁠30 second of alternating neutral grip thrusters (check reps)
• ⁠45 second of alternating lateral lunge
• ⁠Finisher: 30 seconds of alternating neutral grip thrusters (AMRepsAP)

For the speeds, I knew that during a 3G format; the treadmill work is shorter and I focused on my speeds to sit at 6 for base and 7 for push and 8 for my ALL OUT and saved a 10 mile per hour run on the last ALL OUT.

I usually average 1.5 miles on the shorter blocks but only reached 1.35 this morning.

Tread Block 1

• ⁠30 second ALL OUT
• ⁠45 second walking recovery
• ⁠30 second ALL OUT
• ⁠45 second walking recovery
• ⁠30 second ALL OUT

Tread Block 2

• ⁠5 minute run for distance (here is where I did my best work and where I accumulated most of the 1.35 miles.)

• ⁠Last minute increase pace to close to all out

Tread Block 3

• ⁠30 second ALL OUT
• ⁠45 second walking recovery
• ⁠30 second ALL OUT
• ⁠45 second walking recovery
• ⁠30 second ALL OUT

Row Block 1

• ⁠30 second ALL OUT row
• ⁠45 second recovery
• ⁠30 second ALL OUT row
• ⁠45 second recovery
• ⁠30 second ALL OUT row

Row Block 2

• ⁠5 min row for distance

• ⁠Last minute increase pace to close to all out

Row Block 3

• ⁠30 second ALL OUT row
• ⁠45 second recovery
• ⁠30 second ALL OUT row
• ⁠45 second recovery
• ⁠30 second ALL OUT row

My OTBEAT HEART RATE MONITOR RESULTS:

Got through the workout well enough to feel accomplished. Head Coach Mariah did a great job getting the home studio OTF Nona North troop moving accordingly and on time

Tomorrow, Tiffany will take a day off and I’ll be heading to OTF Nona South to burn splats for Coach Elise!

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 3095 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 180 lb		Body Fat %
Waist 34 in		Thighs in		Chest in