Back to Splat Burn - My Actifit Report Card: April 19 2022

Tuesday, April 29, 2022

Template: ESP (ENDURANCE - strength - POWER) - 60 minutes

The day before our scheduled rest, Tiffany and I was right back at it and burning splats at our home studio OTF Nona North.

Today, was Coach Christen’s turn to kick our asses. We don’t call her the Ginger Ninja 🥷 for nothing.

My heart rate was recovering fast again and so it was looking like I was going to miss the splat target mark in back to back sessions.

But, I accomplished the 12 plus, so that got the day off to a good start.

On to the template:

Row Block - 5 minutes

• ⁠250 meter row + 10 squat elbow to knees
• ⁠200 meter row + 10 squat elbow to knees
• ⁠150 meter row + 10 squat elbow to knees
• ⁠100 meter row + 10 squat elbow to knees
• ⁠Row until time is called

Floor/Row Block 1 - 8.5 minutes (work and rest)

• ⁠4 rounds of, decreasing row distance by 50 meters each round:

    ⁠•      ⁠250 meter push row (20 - 24 strokes / minute) to start

    ⁠•      ⁠8 close grip chest presses (explosive tempo) - I went with 50 pound dumbbells 
    ⁠•      ⁠8 each x static jump lunge

Rowing was done and now just floor to end this part of the template.

Floor Block 2 - 6.5 minutes (work and rest)

• ⁠4 rounds of:

    ⁠•      ⁠starting at 16 / then 12 / 8 / 4 lateral bench hop overs
    ⁠•      ⁠ starting at 8 / then 6 / 4 / 2 bench power push ups
    ⁠•      ⁠ starting at 8 / then 6 / 4 / 2 skier swings - I went with 30 pound dumbbells 

• ⁠FINISHER - 30 seconds of lateral bench hop overs

Tread Block

Here is where, I had to prepare myself to generate the endurance it takes for this type of run block. Starting off with a five minute push, pretty much let’s us know that.

I skipped my base pace of 6 miles per hour and decided to progressively go from 6.5 miles per hour and incrementally go up to about 7.5mph by the end of the treadmill block.

The one and only ALL OUT was definitely, where I would go double digit; but stayed away from a 12 and ended at 10 miles per hour.

• ⁠5 minute push
• ⁠90 second walking recovery
• ⁠4 minute push
• ⁠90 second walking recovery
• ⁠3 minute push
• ⁠90 second walking recovery
• ⁠2 minute push
• ⁠90 second walking recovery
• ⁠1 minute push
• ⁠90 second walking recovery
• ⁠30 second ALL OUT

Well, definitely happy with my Orangetheory Fitness OTBEAT Heart Rate Monitor results and pretty much met all my usual goals, which really is what the heart rate zones are set to do when we reach them - THE AFTERBURN!

Rest day tomorrow and without question, can definitely use the extra hours of morning sleep; since I still have to work.

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:

Up to 3050 sessions now…

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