Splaturday, Ninety Minute, Twelve Hundred Calorie Burn - My Actifit Report Card: March 11 2023
Saturday, March 11, 2023 - 2G - 90 minutes
E = Endurance
S = Strength
P = Power
Tiffany and I have been crushing Orangetheory Fitness workouts for years now and there are benchmarks, challenges and specialty workouts throughout the year.
One that is not so uncommon is the 90 minutes workout. Usually, an OTF workout is 60 minutes.
For years, Tiffa and I did 90 minute sessions often then when the pandemic hit and we got sick and then injuries started piling up and the car accident adding more physical strains to our bodies the 90 minute became far and in between for us.
This year has been great as we feel as good as we could have hoped for and did a 90 minute session for the first time this year and let me tell you, it's as grueling as it ever was, but so gratifying to get through the extra 30 minutes.
The calorie and splat burn was off the charts and the chart was a thing of beauty this morning.
BUT before we get into that, you have to read our pain lol.
Tiffa and I drove over to OTF Millenia to workout for Coach Mylee and she rocks!
Highlights for today's 90 minute orange burn:
I used 20 and 40 pound dumbbells for the weighted exercises and threw in a 50 pounder along the way.
Because there were inclines % included in today's treadmill blocks, my speeds stayed within 5.9mph and 8mph, but I ran 3.18 miles in total which is another great advantage of taking the 90 minute as there is a strong possibility I will squeeze in a 5K.
During the rowing blocks I totaled under 1900 meters rowed, but failed to pull over 300 watts of power and just topped out at 283.
On to the workout:
Tread
• 0.1 mile base run @ 8-10%
• 100 meter push row
• 10 total high knee shuffles
• 0.2 mile base run @ 6-8%
• 200 meter push row
• 10 total high knee shuffles
• 0.3 mile base run @ 4-6%
• 300 meter push row
• 10 total high knee shuffles
• 0.4 mile base run @ 2-4%
• 400 meter push row
• 10 total high knee shuffles
• 0.5 mile base run @1%
• 500m push row
• 10 total high knee shuffles
If completed:
• Run for distance until Finisher
• 30 second all out run at choice at an incline - - 2-10% to finish (at this point I just kept it simple at 2.5%)
Floor
Block 1 - 6.5 minutes
• Weighted bench tap squats/6-10 reps
• Weighted Squat hold/(ALasP) as long as possible
• Weighted V Ups/8 reps
Block 2 - 6.5 minutes
• Seated weighted hammer curls/6-10 reps
• Weighted Hammer curl hold/ALasP
• Weighted high plank pull throughs/8 total
Block 3 - 7 minutes
• Weighted chest presses/6-10 reps
• Pushup hold/ALasP
• Weighted single leg bridges/8 each side
FINISHER - 30 second hold. Choice of squat, hammer curl or push up hold (I chose the push up hold)
End of 60 minutes and right into the extra 30 minutes
Tread block: 12 min
• 90 second base at 2% incline
• 90 second base at 3% incline
• 90 second base at 4% incline
• 90 second base at 5% incline
• 90 second base at 4% incline
• 90 second base at 3% incline
• 90 second base at 2% incline
• 90 second push into an all out at 1% incline
Floor/Row Block - 12 minutes
2 rounds of:
• Weighted Sumo Dead Lifts/8 reps
• Weighted Overhead Tricep Extension/8 reps
Then:
500 meter push row just once
2 rounds of:
• Weighted Goblet Split Squats/8 each side
• Single side reverse grip weighted low rows/8 each side
When finished, perform just the floor exercises until finisher
Finisher at the rower: 90 second push into an all out row
My OTBEAT HEART RATE MONITOR RESULTS:
1244 calories and 19 splats was as beast mode as it gets. The chart is a thing of beauty and crushing a 90 minutes workout on a Saturday morning without getting up at 4am as we usually do during the week when we take our 60 minute classes.
ZONES:
We have our usual Sunday Activity Walk planned, but we may just pivot to doing it closer to home and keeping it simple unless we get a burst of energy to do one of our more photo opportunity forward walk.
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 3212
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight170 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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