First FriYAY 2023 Sweat Sesh - My Actifit Report Card: January 6 2023

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(Edited)

Friday, January 6, 2022 - 60 minutes

Template:

E = Endurance
S = Strength
P = Power

Today, Tiffany and I drove back over to Orangetheory Fitness Hunters Creek again (our former home studio) for today’s workout and Coach Cassie was on the mic guiding us through todays template.



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On to the workout template of the day:

After yesterday’s benchmark day and with four more workouts before rest next Wednesday, not overdoing it today was a must.

25 pound dumbbells for the weighted exercises was my choice today. Keeping it light and simple.

Floor Block 1 - 5 minutes

• ⁠3 rounds of 90 seconds to complete:
⁠• ⁠12 TRX reverse grip low rows
⁠• ⁠12 total reciprocating rows (weighted)
⁠• ⁠6 bench single arm low rows (each side - weighted)
• ⁠30 seconds of low plank jacks (AMRepsAP) - As Many Reps As Possible (I did about 10 to 15 throughout)

Floor Block 2 - 5 minutes

• ⁠3 rounds of 90 seconds to complete:

⁠•  ⁠12 total bodyweight dynamic cossack squats
⁠•  ⁠12 total alternating dumbbell reverse lunges
⁠•  ⁠12 total alternating 90 degree pop squats

• ⁠30 seconds of low plank jack (AMRepsAP)

Floor Block 3 - 10.25 minutes

• ⁠6 clean to front squats (weighted), rest
• ⁠6 low side plank leg lift (each side)
• ⁠6 lean back with twists (total), rest
To the rowers
• ⁠1 minute push row, rest
• ⁠Repeat until finisher:

FINISHER: 30 seconds of low plank jacks (AMRepsAP)



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Treadmill work to ease up on the hamstrings and being that inclines % were included in most of the tread block, I tried to average a 6 mile per hour speed and keep my incline at 3.5 maximum.

I didn’t adhere exactly to the tread blocks where the inclines required to go as much as double what I could do this morning, but Coach understood.

Tread Block 1

• ⁠90 second base to push
• ⁠90 second push
• ⁠90 second push to ALL OUT
• ⁠30 second ALL OUT

Tread Block 2

• ⁠90 second base to push @ 3%
• ⁠90 second push @ 3%
• ⁠90 second push to ALL OUT @ 3%
• ⁠30 second ALL OUT @ 3%

Tread Block 3

• ⁠1 minute base @ 3%
• ⁠1 minute base @ 4%
• ⁠1 minute base @ 5%
• ⁠75 second base
• ⁠45 second base @ 5%
• ⁠45 second base @ 6%
• ⁠45 second base @ 7%
• ⁠1 minute base
• ⁠30 second base @ 7%
• ⁠30 second base @ 8%
• ⁠30 second base @ 9%
• ⁠45 second base
• ⁠30 second ALL OUT

I finished with 2 miles and that was with speeds as low as 5.1 miles and I did max out an 8% incline but just towards the end.



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My OTBEAT HEART RATE MONITOR RESULTS:

A good try chart!



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Tomorrow, Tiffany and I will be heading back to our home studio to burn splats for Coach Angeline at OTF Nona North!



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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 3170



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


06/01/2023
14947
Aerobics,Gym,Weight Lifting,Treadmill,Walking,Jogging
Height
5.7 ft
Weight
180 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in









































actifit sportstalk movetoearn move2earn hive-193552 bro hustler neoxian pob vyb
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16 comments
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Wow! You all have longer endurance. Thank you for sharing, I learned a lot from your blog. I can use this as my guide so I can be physically fit.

The template: E-S-P, the best word of the day. I wanna follow this.

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Absolutely @naymhapz staying active keeps the heart tik tik ticking 🙏🏼

!ALIVE
!LUV

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Thank you so much 😍 for the tips.

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bradley approve 3.gif

!BBH

!ALIVE

!CTP

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Congrats on providing Proof of Activity via your Actifit report!

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