Specialty Workout: The Chipper and Endurance Session - My Actifit Report Card: March 24 2022

Thursday, March 24, 2022

Template: Endurance

Specialty Workout: “The Chipper” - 60 minutes

The Chipper:

Chipping away at push time on the treads, chipping away at meters on the rower and chipping away at repetitions.

🪓 🪓🪓🪓🪓🪓🪓🪓🪓🪓🪓🪓🪓🪓🪓

Thankfully, I had a rest day yesterday; because walking into this type of template - you need to have plenty of energy stored up 💥

Tiffany, had her 2 days rest; so needless to say, we had no excuse.

The Ginger Ninja 🥷 Coach Christen was pumped as always to get the group ready to smash the session and our fellow home studio members at OTF Nona North, was up for the challenge - like always 👊🏽

I definitely knew that I wasn’t going to play hero with the dumbbells, so 15 pounders for the higher reps and 25 pounders for the tail end of the floor block, the lower reps; was the plan.

On to the workout:

Floor Block - 22.5 minutes

• ⁠40 bench tap squats

• ⁠400 meter row

• ⁠35 bench straight leg raises

• ⁠350 meter row

• ⁠30 sumo squat to upright rows (weighted)

• ⁠300 meter row

• ⁠25 TRX low rows

• ⁠250 meter row

• ⁠20 palm to elbows - total

• ⁠200 meter row

• ⁠15 chest flys (weighted)

• ⁠150 meter row

• ⁠10 step up to bicep curls (weighted) - total

• ⁠100 meter row

• ⁠If finished then repeat all exercises as a single block (we didn’t get to this bonus round)

On to the treads:

My heart rate was shit early on today, so I knew that all my splats; would have to come from the run and just like we chipped away on the floor/row work - the run block was set up the same way.

I skipped all base runs and did not take a walking break at any point.

I ran 6.5 miles per hour up to 7.5 miles per hour straight through and for the last run, which was an all out; I went 10mph and totaled a legit 2.8 miles.

Tiffany was on the rower next to me of course and knew, I meant business 🐆

Tread Block

• ⁠3 minute push
• ⁠1 minute base
• ⁠2.5 minute push
• ⁠1 minute base
• ⁠2 minute push
• ⁠1 minute base
• ⁠90 second push
• ⁠1 minute base
• ⁠75 second push
• ⁠1 minute base
• ⁠1 minute push
• ⁠1 minute base
• ⁠45 second push
• ⁠1 minute base
• ⁠30 second push
• ⁠1 minute base
• ⁠30 second push
• ⁠30 second base
• ⁠30 second push
• ⁠30 second ALL OUT

🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵

Totally stoked about my Orangetheory Fitness OTBEAT Heart Rate Monitor results and it turned out positively, despite the challenge thrown into the mix:

Tomorrow, Tiffany and I are scheduled to burn splats for Head Coach Mariah at the home studio - on FriYAY 🤘🏽

About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

About the Chipper

https://fb.watch/bX6Y9ZkIlf/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 ft		Weight 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in