All Out Mayhem - Day Seven - All Out Darkness - My Actifit Report Card: May 27 2022

Monday, May 27, 2022

Template - AOM Day #7 3G Format - All Out Darkness

Day Seven of Seven is in the books! Although, my heart rate dipped constantly and my OTBEAT results were shitty; the raw numbers were pretty good.

I challenged myself along the way and admittedly was working on less energy after seven consecutive days of beast mode HIIT sessions.

It was a great way to end the series with Head Coach Mariah taking us to our limits and although our home studio OTF Nona North wasn’t packed, because not everyone are nuts like some of us; who do all seven sessions, it was a hardcore group this morning; to say the least.

On to the template:

Today, was a 3G format, so that means less time in each area and the template began on the rowers today.

Row Block

• ⁠90 seconds to do 25 squat jacks and 150 meter row

• ⁠30 second ALL OUT row
• ⁠45 second recovery

• ⁠90 seconds to do 20 squat jacks and 150 meter row

• ⁠30 second ALL OUT row
• ⁠45 second recovery

• ⁠90 seconds to do 15 squat jacks and 150 meter row

• ⁠30 second ALL OUT row
• ⁠45 second recovery

• ⁠90 seconds to do 10 squat jacks and 150 meter row

• ⁠30 second ALL OUT row
• ⁠45 second recovery

• ⁠90 seconds to do 5 squat jacks and 150 meter row

• ⁠30 second ALL OUT row
• ⁠45 second recovery

• ⁠30 second ALL OUT row to end the block

On to the floor:

Excellent block to use heavier dumbbells.

I used 35 pounds for the light rounds and 50 pound dumbbells for the heavier rounds:

Floor Block - 14.5 minutes

• ⁠2 rounds of back to back drop set:

⁠•  ⁠4 heavy, 10 light dead lifts
⁠•  ⁠12 total speed skater lunges

• ⁠4 heavy, 10 light double crunches

• ⁠2 rounds of back to back drop set:

⁠•  ⁠4 heavy, 10 light overhead tricep extensions
⁠•  ⁠12 total running mans

• ⁠4 heavy, 10 light double crunches

• ⁠2 rounds of back to back drop set:

⁠•  ⁠4 heavy, 10 light alternating reverse lunges
⁠•  ⁠12 total jump lunges

• ⁠4 heavy, 10 light double crunches

FINISHER: 30 seconds of double crunches - I used the 35 pounders for this finisher (AMRaP) = As Many Rep as Possible

On to the treadmills:

The struggle to get my 12 splats today was already evident when I was running my usual speeds and it just wasn’t spiking as I usually would see on the treads.

Overall, my speeds average from 7.5 miles per hour and 8 miles per hour.

Yes, I ran those speeds on the inclines % as well!

Tread Block

• ⁠90 seconds push
• ⁠30 second push @ 4%
• ⁠45 second walking recovery
• ⁠90 second push
• ⁠30 second push @ 5%
• ⁠45 second walking recovery
• ⁠90 second push
• ⁠30 second push @ 6%
• ⁠45 second walking recovery
• ⁠90 second push
• ⁠30 second push @ 7%
• ⁠45 second walking recovery
• ⁠90 second push
• ⁠30 second push @ 8%
• ⁠45 second walking recovery
• ⁠30 second push @ 9%

My OTBEAT HEART RATE MONITOR RESULTS was crappy, because the chart is contrary to the effort I put in; but we live by the OTBEAT and we die by the OTBEAT:

===>

I rowed 3000 meters, ran a total of 1.62 miles with incline within 14 minutes worth of work and I burned over 600 calories. Normally, that is way beyond what is necessary for me to generate 12 splats; but it was the seventh day in a row of workouts.

Day Seven of Seven Complete ✅

The posts for the previous six days:

• [x] All Out Mayhem - Day Six - (De) Construct Your Reality

• [x] All Out Mayhem - Day Five - Base-ically Upside Down

• [x] All Out Mayhem - Day Four - Full Body Flip

• [x] All Out Mayhem - Day Three - Distance Distortion

• [x] All Out Mayhem - Day Two - Your Last Inclination

• [x] All Out Mayhem - Day One - Paranoia

Of course photos after each session:

Rest Day tomorrow after working out for seven days straight. Also, road trip to Port Charlotte where Englewood Beach awaits us this weekend.

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 3079 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