Clash of the Splaturdays - My Actifit Report Card: January 7 2023

Saturday, January 7, 2023 - 2G - 60 minutes

Template:

E = Endurance
S = Strength
P = Power

Had a great Saturday workout under the orange lights with Tiffany this morning at our home studio, OTF Nona North and Coach Angeline managed the crew!

Saturdays is usually the only day we can burn splats for Angeline.

Today’s template was beast mode, but manageable.

I had to really work hard around the left side of my body with the ribs and hamstring were extra painful, but I got through the workout and was thrilled with the final tally.

On to the workout template of the day:

I chose 25, 35 and 40 pound dumbbells to mix and match throughout the weighted floor block exercises.

Floor Block - 23 minutes

• ⁠4 rounds, taking 200 meter off the row distance each round:
⁠• ⁠800 / 600 / 400 / 200 meter base row

(R = RIGHT SIDE)
(L = LEFT SIDE)

⁠•  ⁠5 single arm squats (R) weighted 
⁠•  ⁠5 single arm high pulls (R) weighted 
⁠•  ⁠5 single arm snatches (R) weighted 
⁠•  ⁠5 single arm squats (L) weighted
⁠•  ⁠5 single arm high pulls (L) weighted
⁠•  ⁠5 single arm snatches (L) weighted
⁠•  ⁠10 total push up to alternating side planks
⁠•  ⁠10 total double twist crunches, rest

• ⁠If finished then repeat all exercises a single block until finisher - I fell short of getting to the rowers for the 200 meter row, so almonds completed everything.

• ⁠FINISHER: 30 second boat holds

I balanced inclined power walks and flat road speeds enough to accumulate 2 plus miles.

Tread Block 1

• ⁠1 minute push
• ⁠30 second base
• ⁠30 second push
• ⁠30 second ALL OUT
• ⁠30 second Walking Recovery
• ⁠30 second ALL OUT

Tread Block 2

• ⁠1 minute push
• ⁠1 minute base
• ⁠30 second push
• ⁠30 second ALL OUT
• ⁠1 minute Walking Recovery
• ⁠30 second ALL OUT

Tread Block 3

• ⁠1 minute push
• ⁠90 second base
• ⁠30 second push
• ⁠30 second ALL OUT
• ⁠90 second Walking Recovery
• ⁠30 second ALL OUT

Tread Block 4

• ⁠1 minute push
• ⁠2 minutes base
• ⁠30 second push
• ⁠30 second ALL OUT
• ⁠2 minute Walking Recovery
• ⁠30 second ALL OUT

My OTBEAT HEART RATE MONITOR RESULTS:

SUPER STOKED with my chart results!

Decided to pivot and take an extra day off tomorrow, because my body is cursing me out at this point 🤣

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 3171

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

Aerobics,Gym,Weight Lifting,Walking,Running,Shopping

Height 5.7 ft		Weight 180 lb		Body Fat %
Waist 34 in		Thighs in		Chest in