All Out Mayhem - Day 6 - Power Surge - My Actifit Report Card: May 25 2023
Thursdau, May 25, 2023 - 2G - 60 minute
E = Endurance
S = Strength
P = Power
As the MAYhem challenge enters the home stretch, I may have had the best output in terms of numbers, since the first template in the series. The first of the seven started this past Saturday and my wife Tiffany and I did the 90 minuteute version of the session.
The challenge is to complete 4 out of the 7, I'm all in and will be completing all 7 days while my wife Tiffany has settled on doing six out of seven days. Tiffa took the day off yesterday, but was back and at it this morning with the 5am crew at our home studio OTF NONA NORTH and Coach Alex leading us through today's "POWER SURGE" template.
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)
Day 3. Flash Forward (completed)
Day 4. Hit the Switch (completed today)
Day 5. Jumpstart (completed)
Day 6. Power Surge (completed today)
Day 7. High Voltage
There is one day left of the 7-Day challenge before we get back to the normal HIIT workouts, which are still brutal; but these seasonal challenges push us to another limit which is glorious.
I crushed it today. I got my splats, I ran a total of a 5K on the treads without doing any of the walking recoveries and I hit a 12 mile per hour speed on the last all out. I rowed 1,344 meters total in under 6 minuteutes and hit 479 watts of power at an incredible (for me) 22.4 miles per hour rowing speed with an insane split time of 00.50 secondonds. My minuteimum wattage was 200 watts, so didn't go below that. My OTBeat chart results was wthout question perfect with 25 minuteutes in the green zone and 11 in the orange zone and 1 minuteute in the red zone. The first time in days since I hit 12 splats and I burned 772 calories.
Today's Workout Template: Day 6 of the Orangetheory "ALL OUT MAYHEM" seven-day fitness challenge. Today's workout is called "POWER SURGE"
This was another fast paced template where heavy dumbbells were not necessary, although I did use a 40 pounder for the bridge (weighted) excercises and used 20 pounders for the others.
For the treadmill blocks the template called for surges between 0.125 to 0.5 mph above our normal pushes. Walking recoveries are 75 secondonds between blocks, but I skipped them all. I straight ran the whole thing, which could have come back to haunt me, but I felt fresh after the runs and was able to crush the floor and rower work without missing a beat.
The Work:
Tread Block 1
• 45 second push
• 15 second surge
• 45 second push
• 15 second surge
• 45 second push
• 15 second surge
Tread Block 2
• 45 second push
• 15 second surge
• 45 second push
• 15 second surge
• 45 second push
• 30 second surge
Tread Block 3
• 45 second push
• 15 second surge
• 45 second push
• 15 second surge
• 45 second push
• 45 second surge
Tread Block 4
• 45 second push
• 15 second surge
• 45 second push
• 15 second surge
• 45 second push
• 1 minute surge
Tread Block 5
• 45 second push
• 15 second surge
• 45 second push
• 15 second surge
• 45 second push
• 1 minute surge
• 15 second ALL OUT
Floor Block 1
• Back to back tempo couplets:
• 45 seconds of clean to front squats (weighted)
• 15 seconds of front squat holds (weighted)
• 45 seconds of clean to front squats (weighted)
• 15 seconds of front squat holds (weighted)
• 45 seconds to transition to the rower
• 15 second row for distance (check distance)
Floor Block 2
• Back to back tempo couplets:
• 45 seconds of TRX low rows
• 15 seconds of TRX low row holds
• 45 seconds of TRX low rows
• 15 seconds of TRX low row holds
• 45 seconds to transition to the rower
• 30 second row for distance (check distance, goal is to surpass the previous distance by 50+ meters)
Floor Block 3
• Back to back tempo couplets:
• 45 seconds of alternating full v-ups
• 15 seconds of boat holds
• 45 seconds of alternating full v-ups
• 15 seconds of boat holds
• 45 seconds to transition to a rower
• 45 second row for distance (check distance, goal is to surpass the previous distance by 50+ meters)
Floor Block 4
• Back to back tempo couplets:
• 45 seconds of bridges (weighted)
• 15 second bridge hold (weighted)
• 45 seconds of bridges (weighted)
• 15 second bridge hold (weighted)
• 45 seconds to transition to rower
• 1 minute row for distance (check distance, goal is to surpass the previous distance by 50+ meters)
Floor Block 5
• Back to back tempo couplets:
• 45 seconds of side to side push ups
• 15 second push up hold
• 45 seconds of side to side push ups
• 15 second push up hold
• 45 seconds to transition to rower
• 1 minute row for distance
• 15 second ALL OUT row
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
About Orangetheory Fitness (OTF)
https://www.orangetheory.com/en-us/
OTBEAT FAQ
https://www.orangetheory.com/en-us/otbeat-link-faq/
What is a BOSU?
What is a TRX?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3267
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight160 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
Congrats on providing Proof of Activity via your Actifit report!
You have been rewarded 75.5226 AFIT tokens for your effort in reaching 11859 activity, as well as your user rank and report quality!
You also received a 0.99% 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: