All Out Mayhem - Day 2 - Amped Up - My Actifit Report Card: May 21 2023


Sunday, May 21, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

After the 90 minute workout in the morning and the 5K running event in the evening YESTERDAY, today there was not doubt that my wife Tiffany and I were going into this morning's session under the orange lights a bit sore, but we are always determined to complete ALL Orangetheory Fitness challenges.

The "All Out Mayhem" seven-day fitness challenge, began yesterday, which is designed to push us to our limits adding some extra intensity outside of we usually do when we do our regular sessions most of the week and weekends.

Orangetheory is a High Intensity Interval Training workout or HIIT and challenges like these are set up for members to put all the hard work to the test and see how much we have adapted to the HIIT sessions. It's also fun as heck.

The template names for 2023:

Day 1. Rush Hour (completed)
Day 2. Amped Up (completed today)
Day 3. Flash Forward
Day 4. Hit the Switch
Day 5. Jump Start
Day 6. Power Surge
Day 7. High Voltage

Today's template included a Run to Row, which actually was helpful in keeping Tiffa and I moderately intense since we have to stop after each set interval run distance and then have to walk over to the rower and row a set amount of meters - rinse and repeat.

BUT, because it's All Out Mayhem: today's Run to Row included INCLINES % and a lot of them, hence the template name - AMPED UP!

With that said, my calorie burn paled in comparison from yesterday’s and got nowhere the 12 splat points.

Still crushed the workout without jeopardizing and risking injury with five more days left of the challenge.


Today's Workout Template: Day 2 of the Orangetheory "ALL OUT MAYHEM" seven-day fitness challenge. Today's workout was called "AMPED UP"

I went with just 25 and 30 pound dumbells for the (weighted) excercise.

Because it wasn't a straight running tread block, I only ran 1.56 miles but keeping in mind these were mostly on inclines. I did run a 10.5 mile per hour ALL OUT towards the end.

On the rowers, I only rowed 800 meters, but did hit 322 watts of power and an ok 12.2 miles per hour.

Every round go up two reps

Floor Block 1 - 3 minutes back to back unilateral

• ⁠2 / 4 / 6 x single arm split squat (Left Side)
• ⁠2 / 4 / 6 x single arm split squat (Right Side)
• ⁠2 / 4 / 6 x single arm snatches (L)
• ⁠2 / 4 / 6 x single arm snatches (R), rest

Floor Block 2 - 4.5 minutes back to back exercises with a bosu

• ⁠6 sit-ups (holding a bosu)
• ⁠12 total bosu high plank alternating wide knee drives
• ⁠12 total high plank alternating toe taps, rest

Floor Block 3 - 3 minutes back to back unilateral

• ⁠4 / 6 / 8 x single arm split squats (L)
• ⁠4 / 6 / 8 x single arm split squats (R)
• ⁠4 / 6 / 8 x single arm snatches (L)
• ⁠4 / 6 / 8 x single arm snatches (R), rest

Floor Block 4 - 4.5 minutes back to back exercises with a bosu

• ⁠6 bosu bridge holds with dumbbell pullovers
• ⁠12 total bosu alternating full v ups
• ⁠12 total bosu back extensions, rest

Floor Block 5 - 3 minutes back to back unilateral

• ⁠6 / 8 / 10 x single arm split squats (L)
• ⁠6 / 8 / 10 x single arm split squats (R)
• ⁠6 / 8 / 10 x single arm snatches (L)
• ⁠6 / 8 / 10 x single arm snatches (R), rest

FLOOR FINISHER: 30 seconds of alternating single arm snatches


Tread / Row Block - 23 minutes

• "AMPED UP" GOAL: complete as many rounds as possible:

• ⁠Round 1:
⁠• 0.5 mile run at a base @ 3% incline, increase the incline by 3% every 0.125 miles
then to the rower:
⁠• ⁠400 meter push row

• ⁠Round 2:
⁠• 0.5 mile run at a base @ 2% incline, increase incline by 2% every 0.125 miles
⁠• ⁠400 meter push row

• ⁠Round 3:
⁠• 0.5 mile run at a base @ 1%, increase incline by 1% every 0.125 miles
⁠• ⁠400 meter push row

• ⁠Round 4:
⁠• 0.5 mile run at a base @ 1%
⁠• ⁠400 meter push row

• ⁠Bonus: run for distance until the finisher

FINISHER: 30 second All Out on the station you are on (I was on the treads, so that is when I ran the 10.5mph All Out)





About Orangetheory Fitness (OTF)


What is a BOSU?


I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3263
This report was published via Actifit app (Android | iOS). Check out the original version here on

Aerobics,Gym,Running,Weight Lifting,Treadmill
5.7 ft
160 lb
Body Fat
34 in


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