Week Starter Burn Mode - My Actifit Report Card: March 13 2023
Monday, March 12, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
I continue to always make sure not to miss a Monday when I begin my workout routine every week. To be fair, Tiffany and I usually only take one day off from working out and an additional day of activity that is less intense to our body as high intensity interval training sessions can be rough on the body once you get into 3 or 4 consecutive days.
With that said, we have become much more reasonable with our approach as the time has gone on really listening to our bodies. Tiffany has done a very good job of doing that better than me.
This past Saturday, we did a 90 minute session which is 30 minutes longer than our normal workouts under the orange lights.
Instead of doing our usual Activity Walk on Sunday we decided to rest yesterday and conserve for today's workout and sandwich it with our weekly
Tuesday rest day.
The workout was a good one and we got Monday started off right!
On to the workout:
Although, Tiffany and I already start off on the rowers every morning, Head Coach Mariah had everyone start on the rowers to manage the template much easier, since the start of Spring Break had less members in class today. Probably, what is going to happen the rest of the week.
Today's template called for a few floor excercises with dumbbells, I chose 25 pounders as it wasn't going to require heavier than that.
Row Block 3 - 3 minutes
• 200 meter ALL OUT row
• 20 total foot exchanges
• Repeat until finisher:
FINISHER: 30 second ALL OUT row
• Check distance at end of block, try to match or beat your distance from previous blocks
Floor Block 1
• 1 minute of front loaded alternating reverse lunges (weighted)
• 1 minute of bicep curl to upper cuts (weighted)
• 1 minute of lateral bound to squat jumps
Row Block 1 - 3 minutes
• 200 meter ALL OUT row
• 20 total foot exchanges
• Check distance at end of block
Floor Block 2
• 30 seconds of loaded alternating reverse lunges (weighted)
• 30 seconds of bicep curl to upper cuts (weighted)
• 30 seconds of lateral bound to squat jump
• 30 seconds of loaded alternating reverse lunges (weighted)
• 30 seconds of bicep curl to upper cuts (weighted)
• 30 seconds of lateral bound to squat jump
Row Block 2 - 3 minutes
• 200 meter ALL OUT row
• 20 total foot exchanges
• Check distance at end of block, try to match or beat your distance from block 1 (accomplished)
Floor Block 3
• 1 minute of front loaded alternating reverse lunges (weighted)
• 1 minute of bicep curl to upper cuts (weighted)
• 1 minute of lateral bound to squat jumps
Including the row warm up, getting in under 3000 meters was not so bad, but I'm still dangling under 300 watts of power, which is disappointing and have to continue working towards more consistency in rowing more than that.
No inclines today, which is always nice and got in a great run by getting in 2.6 miles with speeds of 6.2mph and increased my speeds as today's treadmill template expected. I followed the template and made sure not to skip the walking recoveries.
Tread Block
• 3 minute push
• 1 minute walking recovery
• 3 minute push
• 1 minute walking recovery
• 3 minute push
• 1 minute walking recovery
• 3 minute push
• 1 minute walking recovery
• 3 minute push
• 1 minute walking recovery
• 2.5 minute push
• 30 second ALL OUT
My OTBEAT HEART RATE MONITOR RESULTS:
Another decent chart with a solid 764 calories and 14 splats burned to start the week off right by putting in "WERK"
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 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 |  |
https://twitter.com/224245318/status/1635471251643793414
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Keep up sir all the best
Thank you 🙏🏼 @ramindi1
I wish you the same.
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