Hurricane Watch Workout - My Actifit Report Card: September 27 2022

Tuesday, September 27, 2022 - 3G Format/60 minutes

Template:

E = Endurance
S = Strength
P = Power

Today, was complete opposite for me and although it still tough adjusting to the injuries I have to live with; I had more energy, more endurance and found some extra power to row my best 100 meters in 17 seconds. It’s still nowhere near my personal record, but a huge confidence booster.

Tiffany took a rest day today, so I decided to drive out to our previous home studio OTF Hunters Creek, “The Creek”. I have over 1200 plus sessions logged in at that studio. The most for any Orangetheory studio I’ve burn splats at.

Assistant Head Coach was running the template today and it was set up in a 3G format, which is as if there were 36 plus people split into three groups and each group gets about 14 1/2 minutes at each.

There weren’t that many people this morning, but that doesn’t affect the set up.

Of course, knowing that Hurricane Ian is on it’s way and although Tiffa and I are booked for a session tomorrow at OTF Nona South; there may be a chance that class will be canceled.

I went a little harder knowing that I may end up getting the next two days in a row off from working out, because of the weather tomorrow and my already scheduled rest day Thursday.

On to the workout template of the day:

The highlight was getting to as little as 17 seconds in one of the 100 meter rows

Row Block - 14.5 minutes

• ⁠200 meter row + 20 total butt kicks
• ⁠200 meter row + 20 total butt kicks

• ⁠100 meter ALL OUT row & rack handles for as long as it took you to row the 100 meter

• ⁠100 meter ALL OUT row & rack handles for as long as it took you to row the 100 meter

• ⁠200 meter row + 20 total elbow to knees

• ⁠200 meter row + 20 total elbow to knees

• ⁠Repeat until finisher: • 100 meter ALL OUT row & rack handles for as long as it took you to row the 100 meter

• ⁠Finisher: 30 second ALL OUT row

I went with 25 and 35 pound dumbbells for the weighted reps.

Floor Block - 14.5 minutes

• ⁠3 rounds back to back:
⁠• ⁠12 low bench chest presses (35 pounders)
⁠• ⁠12 low bench decline push ups, rest

• ⁠3 rounds back to back:
⁠• ⁠12 squats (25 pounders)
⁠• ⁠12 low bench step down reverse lunges, each side, rest (25 pounders)

• ⁠If finished then repeat all exercises until finisher

• ⁠Finisher: 30 second push up hold

Pure endurance run, no walking recoveries with inclines % included.

My average speed sat at about 6 miles per hour with my fastest at 10mph.

Tread Block

• ⁠30 second push
• ⁠30 second base @ 3%
• ⁠45 second push
• ⁠45 second base @ 3%
• ⁠1 minute push
• ⁠1 minute base @ 3%
• ⁠75 second push
• ⁠75 second base @ 3%
• ⁠75 second push
• ⁠75 second base @ 3%
• ⁠1 minute push
• ⁠1 minute base @ 3%
• ⁠45 second push
• ⁠45 second base @ 3%
• ⁠30 second push
• ⁠30 second base @ 3%
• ⁠30 second ALL OUT

My OTBEAT HEART RATE MONITOR RESULTS:

Got in 1.61 miles, burned 760 calories, hit the 12 splats and my OTBEAT pyramid looks pretty good.

Don’t know if I will be back at it tomorrow morning, but since I’ve been back from the three month physical rehab; I haven’t had any great feeling back to back sessions.

At least, today gave me hope that I’m improving and inching closer to normalcy, emphasis on inching.

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 3101 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