Week Startin' Load and Xplode Workout - My Actifit Report Card: March 6 2023
Monday, March 06, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Our legs were still feeling the weekend activities, but Tiffany and I was still up and at 'em this morning.
We burned splats with the 5am crew at our home studio OTF Nona North and as always Head Coach Mariah was running the show and getting us through the Load and Xplode template on a Monday. Never Miss A Monday!
On to the workout:
The weighted exercised were off lowered benches off the floor, so I kept the dumbbells at 30 and 35 pounders.
Row/Floor block 1:
• 250 meter row
• 10 total alternating cross-back lunges
Repeat two times and head to the floor
• 6 reverse lunges off the low bench (weighted)
then
• 10/8/6/4/2 squat jacks (take two squat jacks away after each reverse lunge round)
Repeat two times and head to the floor
Row/floor block 2:
• 20 stroke row
• 10 front lunges
Repeat two times and head to the floor
• 6 chest presses (weighted)
• 10/8/6/4/2 decline push-ups (take two push-ups away after each chest press round)
Repeat last two moves until time finisher
FINISHER - Choose either squat jacks or decline push-ups for 30 seconds (I chose the squat jacks to get my heart rate up)
My Row Total was over 1500 meters rowed, but average watts of power as I was in the low 300's.
After running the 10K on Saturday and going up and down the stairs last night at the basketball game, my legs were mush but I maintained some decent speeds with a minimal speed of 6.3mph but did max out at 10 miles per hour on that the last All Out.
The run blocks we were managed by Coach and we were directed to follow a set of conservative pushes while trying to maintain it throughout the 4 blocks:
Tread Block 1
• 30 second push
• 30 second base
• 30 second push
• 30 second base
• 30 second push
• 30 second base
• 30 second push
• 1 minute ALL OUT
• 90 seconds walking recovery
Tread block 2:
• 45 second push
• 30 second base
• 45 second push
• 30 second base
• 45 second push
• 45 second ALL OUT
• 2 minute walking recovery
Tread block 3:
• 1 minute push
• 30 second base
• 1 minute push
• 30 second base
• 1 minute push
• 30 second base
• 1 minute push
• 30 second ALL OUT
• 90 second walking recovery
Tread block 4:
• 2 minute push
• 30 second base
• 2 minute push
• 30 second ALL OUT
My OTBEAT HEART RATE MONITOR RESULTS:
Got over 707 calories and 13 splats burned was a great way to begin the week and with rest day tomorrow, whatever was left in my tank was ready for me to go all in with today's workout.
ZONES:
REST DAY TOMORROW
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 3208
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight175 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
https://twitter.com/224245318/status/1632946536983175170
The rewards earned on this comment will go directly to the people( @jimmy.adames ) sharing the post on Twitter as long as they are registered with @poshtoken. Sign up at https://hiveposh.com.
Congrats on providing Proof of Activity via your Actifit report!
You have been rewarded 67.3925 AFIT tokens for your effort in reaching 18207 activity, as well as your user rank and report quality!
You also received a 0.96% upvote via @actifit account.
AFIT rewards and upvotes are based on your:
To improve your user rank, delegate more, pile up more AFIT and AFITX tokens, and post more.
To improve your post score, get to the max activity count, work on improving your post content, improve your user rank, engage with the community to get more upvotes and quality comments.
Actifit shared its growth plans for 2023 with focus on hive services and integrations. Please vote now for our DHF proposal in support:
Vote on peakd
Vote on ecency
Vote on Hive wallet
Vote via hivesigner
Chat with us on discord | Visit our website
Follow us on Twitter | Join us on Telegram
Download on playstore | Download on app store
Knowledge base:
FAQs | Whitepaper
How to signup | Maximize your rewards
Complete Actifit Tutorial
Actifit supports cross-chain decentralization. Support our efforts below by voting for: