Load and Xplode Workout, A Car Show with a Wasabi Burn Ending - My Actifit Report Card: April 23 2022

Saturday, April 23, 2022

ESP Template: “Load and Xplode” with a Switch Format - 60 minutes

Started off my Saturday morning with an OTF HIIT session, but today; I drove over to OTF Celebration and worked out among the Disney and Transient members.

Tiffany went to the annual Color Run with her boys.

Worked out for one of my favorite coaches and a super nice guy Coach Slade, so when you burn splats for Slade - you #slayeditwithslade

If you followed my past @actifit posts, I’ve mentioned how Orangetheory Fitness tweaked their format and with tweak, they introduced 15 newish templates the first half of April and then repeat them to finish out the month. Then next month 15 new templates will be introduced and so on.

Of course, the benchmarks remain part of the rotation.

Today, they repeated the Load and Xplode template with switches and another brutal workout!

On to the template:

Row/Floor Block 1 - 10.5 minutes

• ⁠Buy-in (once only):

⁠•  ⁠1 minute base row
⁠•  ⁠1 minute push row
⁠•  ⁠1 minute ALL OUT row

⁠•  ⁠Remember distance (I rowed about 750 meters)

• ⁠Back to back, load and XPLODE:

⁠•  ⁠6 - 8 bench tap front squats (I went with a 40 pound dumbbells)

⁠•  ⁠6 - 8 bench tap jump squats, rest

   •    ⁠6 - 8 total alt plank low rows (I went with 40 pounders), rest

Switch time

To the treadmills:

I was gassed out, but had to get them splats. I kept it as conservative, as possible.

It was incline running intensive and the expectation was to remain running during the flat road off the inclines %

I ran my usual base of 6 miles per hour and the ALL OUT at 8mph.

Tread Block 1

• ⁠Reset monitor

• ⁠1 minute base @ 3%
• ⁠1 minute base @ 4%
• ⁠1 minute base @ 5%
• ⁠1 minute base
• ⁠45 second base @ 4%
• ⁠45 second base @ 5%
• ⁠45 second base @ 6%
• ⁠1 minute base
• ⁠30 second base @ 5%
• ⁠30 second base @ 6%
• ⁠30 second base @ 7%
• ⁠1 minute base
• ⁠45 second AO

• ⁠Remember your distance (I ran a mile)

Switch

Row/Floor Block 2 - 10.5 minutes

• ⁠Buy-in (once only):

⁠•  ⁠1 minute base row
⁠•  ⁠1 minute push row
⁠•  ⁠1 minute ALL OUT row

⁠•  ⁠Try to beat distance from block 1 (I matched not beat)

• ⁠Back to back, load and Xplode:

⁠•  ⁠6 - 8 x chest press (I went with 50 pounders)

⁠•  ⁠6 - 8 x bench power push up (I clap during these), rest

• ⁠6 - 8 each x lateral lunge with balance on one leg on the comeback (I chose 20 pounders for these, to avoid a groin injury); rest

===>

Back to the treadmills:

Tread Block 2

• ⁠Reset monitor, try to beat your distance from block 1

• ⁠1 minute base @ 3%
• ⁠1 minute base @ 4%
• ⁠1 minute base @ 5%
• ⁠1 minute base
• ⁠45 second base @ 4%
• ⁠45 second base @ 5%
• ⁠45 second base @ 6%
• ⁠1 minute base
• ⁠30 second base @ 5%
• ⁠30 second base @ 6%
• ⁠30 second base @ 7%
• ⁠1 minute base
• ⁠45 second ALL OUT

I slightly beat the previous mile from the first run block.

My OTBeat Heart Rate Monitor results is undoubtedly a true testament of how it was another crush mode session:

Today, was cheat day along with an outing with Tiffany and her boys. It was Dariel’s birthday this week, so we took him and his little brother to have dinner at a place Tiffa and I had never been to.

If you know what living in Central Florida is like, there is an abundance of tourist laden areas.

I don’t like them much, but it’s part of the experience of residing here.

Well, there is a new resort called Maragaritaville, yes that Jimmy Buffet and the area right next to it called Sunset Walk is similar to what City Walk is to Universal Studios.

https://www.margaritavilleresorts.com/margaritaville-resort-orlando

You don’t stay at the resort, but you get to go to the restaurants, stores, bars, etc.

Every Saturday they have a Car Show:

https://www.sunsetwalk.com/events/show-car-saturday-nights/

I took photos of some awesome cars:

I went ham on the red corvette shots!

Moving on to other cars:

and they’ve added a mechanical zombie under that Walking Dead car 😮

Yes, it did the zombie noise.

Those photos were after dinner. I took more awesome photos of amazing rides further down.

Dinner was at Ford’s Garage USA - yes, that Ford

https://www.fordsgarageusa.com

https://www.fordsgarageusa.com/about-fords-garage/

Yummy’s

Cheese Burger, Sweet Potato Tots and Fried Pickle Slices with a Cucumber Wasabi Sauce

Some photos inside and in front of the restaurant:

The earlier Car Shots when we got there:

Needless to say activity today, started off beast mode, was extra flashy and great family time and now tomorrow, Tiffa and I will be running with the OTF Nona North and South die-hards:

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 3053 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,Photowalking

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