Methodical Burn Mode - My Actifit Report Card: September 20 2022

Tuesday, September 20, 2022 - 60 minutes

Template:

E = Endurance
S = Strength
P = Power

This morning’s workout was a good one, although Tiffany took her additional day of rest and I went solo.

I decided to go to OTF Nona South, although Tiffa and I are going there tomorrow.

It was Coach Elise today and it will be her tomorrow as well.

She’s a ball of energy, so is always nice to workout when she’s coaching when we can.

Today, had more Power elements in today’s template.

Like most sessions, since coming back from the recovery time off; I’m keeping myself vigilant and making sure to work smarter and not harder.

On to the workout template of the day:

Row Block - 5 minutes

• ⁠4 rounds of:

⁠•  ⁠250 meter push row
⁠•  ⁠10 squat to alternating knee to elbows

• ⁠Each round take 50 meters off the row distance

• ⁠Row for distance

Again, kept it moderate with the dumbbells.

Floor Block 1 - 8.5 minutes

• ⁠4 rounds of work & rest:

⁠•  ⁠250 meter push row (20 - 24 strokes / minute), rest

⁠•  ⁠8 x tricep extensions (explosive tempo), rest (went with 20 pounders)
⁠•  ⁠8 split squat jumps, each side, rest

• ⁠Each round take 50 meters off the row distance

• ⁠Bonus: row until time (I didn’t get to this)

Floor Block 2 - 6.5 minutes

• ⁠4 rounds of back to back:

⁠•  ⁠16 total lateral bench hop overs
⁠•  ⁠8 hip hinge swings (used a 40 pound dumbbell)
⁠•  ⁠8 / 6 / 4 / 2 push up to high plank pops

• ⁠Bonus: bear plank hold until finisher (didn’t get to this)

• ⁠Finisher: 30 sec of lateral hop overs (AMRepsAP) (As many reps as possible) I didn’t set any records lol, but got in about 8 of them.

For the running, I knew the struggle was going to be real; but I kept my speeds at minimum 5.5mph up to 7mph (base to push) and had enough in the tank to run at 10 miles per hour on the last All Out.

I actually felt great on the last run. It was mostly adrenaline.

Tread Block

• ⁠5 minute push
• ⁠90 second walking recovery
• ⁠4 minute push
• ⁠90 second walking recovery
• ⁠3 minute push
• ⁠90 second walking recovery
• ⁠2 minute push
• ⁠90 second walking recovery
• ⁠1 minute push
• ⁠90 second walking recovery
• ⁠30 second ALL OUT

My OTBEAT HEART RATE MONITOR RESULTS:

My numbers were pretty good and still miles away from my normal self, but I’m recovering better from the workouts now; although the endurance is still rough and managing the twinges from the accident is the extra load mentally and physically.

Tomorrow morning will be OTF Nona South again, but this time with Tiffa.

Coach Elise was happy to hear that Tiffa will be with me tomorrow.

Folks are accustomed to seeing Team Jiffy always together, so it’s always odd to them when they don’t.

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 3096 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