FriYAY Tornado Session - My Actifit Report Card: September 23 2022

Friday , September 23, 2022 - 60 minutes

Template:

E = Endurance
S = Strength
P = Power

If you been going to Orangetheory Fitness for as long as Tiffany and I you have gotten to experience many benchmarks, challenges, specialty and themed workouts.

One of those is the Tornado workout and Tiffa and I haven’t done one in a couple of years, because of the pandemic and subsequently our physical issues due to COVID, injuries and the car accident.

Finally, OTF brought back the Tornado recently; but Tiffa and I were still in therapy.

Today, we got do the Tornado today!!! Although, it wasn’t like years back when there were three deep classes; the rapidness of the template is still an ass kicker.

An Orangetheory Fitness Tornado is set up in a three group format, with group at each the treadmills, rowers, and the floor then with the Coaches’ directions the groups keep rotating.

Blocks are much shorter than usual, so it’s fast paced and keeping up the pace is the real challenge.

Tiffa and I worked out at our home studio OTF Nona North and Head Coach Mariah was managing the Tornado this morning.

On to the workout template of the day:

This goes too fast, so it’s silly for me to try and be specific on when I specifically used certain weights or speeds, but I can say that I stuck to 20 pound dumbbells when weights were included and my speed fluctuated from as low as 5.6mph up to 10 and my rowing totaled almost 4,000 meters.

Row Block 1

30 second base
30 second base to push
30 second push
30 second push to ALL OUT
30 second ALL OUT

Floor Block 1

30 second alternating bent over reciprocating low rows
30 second squats
30 second bicep curls
30 second alternating front loaded reverse lunges
30 second alternating single arm shoulder presses w/ rotations

Tread Block 1

30 second base
30 second base to push
30 second push
30 second push to ALL OUT
30 second ALL OUT

Row Block 2

30 second ALL OUT
30 second recovery
30 second ALL OUT
30 second recovery
30 second ALL OUT

Floor Block 2

30 second alternating bent over reciprocating low rows
30 second squats
30 second bicep curls
30 second alternating front loaded reverse lunges
30 second alternating single arm shoulder presses w/ rotations

Tread Block 2

30 second ALL OUT
30 second walking recovery
30 second ALL OUT
30 second walking recovery
30 second ALL OUT

Row Block 3

30 second ALL OUT
30 second recovery
30 second ALL OUT
30 second recovery
30 second ALL OUT

Floor Block 3

30 second alternating bent over reciprocating low rows
30 second squats
30 second bicep curls
30 second alternating front loaded reverse lunges
30 second alternating single arm shoulder presses w/ rotations

Tread Block 3

30 second ALL OUT
30 second walking recovery
30 second ALL OUT
30 second walking recovery
30 second ALL OUT

Row Block 4

30 second ALL OUT
30 second recovery
30 second ALL OUT
30 second recovery
30 second ALL OUT

Floor Block 4

30 second alternating bent over reciprocating low rows
30 second squats
30 second bicep curls
30 second alternating front loaded reverse lunges
30 second alternating single arm shoulder presses w/ rotations

Tread Block 4

30 second ALL OUT
30 second walking recovery
30 second ALL OUT
30 second walking recovery
30 second ALL OUT

My OTBEAT HEART RATE MONITOR RESULTS:

My results were not bad considering that I’m still way behind with getting back to my breathing patterns and managing the pains that I will have to get accustomed to as the weeks go by that’s including the older I had kept at bay before the accident.

Tomorrow is my Saturday turn in the rotation for work, but Tiffa and I will be heading back to the home studio OTF Nona North to burn splats for Coach Angeline who we haven’t worked out for since we got back and she reached out. She is awesome and we already had it on our must list for sooner than later.

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 3098 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