Mid-Week Burn Mode - My Actifit Report Card: September 7 2022

Sunday, September 7th, 2022

Template:

E = Endurance
S = Strength
P = Power

After the back to back HIIT sessions and yesterday’s day off, Tiffany and I were right back at it this morning.

We burned splats at the home studio, OTF Nona North and Coach Brooke was heading the class.

Today’s template included all three of the ESP group where the floor was strength based, the rowing was power and the tread blocks was endurance.

On to the workout template of the day:

Floor Block 1 - 10.5 minutes

• ⁠2 rounds of work & rest:

⁠•  ⁠6 - 10 total alternating step ups, rest (I went with 35 pound dumbbells)

⁠•  ⁠12 TRX kneeling rollouts, rest

• ⁠150 meter ALL OUT row (once only)

• ⁠2 rounds of work & rest:

⁠•  ⁠6 total alternating close grip chest presses, rest (I went with 35 pound dumbbells)

⁠•  ⁠6 each TRX single arm low rows, rest

• ⁠150 meter ALL OUT row (once only)

• ⁠If finished then do all exercises as a single block (finished all of the above, but not in time to get to this part. Still early in my comeback to go too quickly)

Floor Block 2 - 10.5 minutes

• ⁠2 rounds of work & rest:

⁠•  ⁠6 - 10 each single arm single leg lateral bench step ups, rest (used one of the 35 pound dumbbells here)

⁠•  ⁠12 plank jacks

• ⁠150 meter ALL OUT row (once only)

• ⁠2 rounds of work & rest:

⁠•  ⁠6 - 10 chest flys, rest (I settled at 20 pound dumbbells for these)

⁠•  ⁠6 TRX single arm reach & rotates - each side

• ⁠150 meter ALL OUT row (once only)

• ⁠Continue with exercises until finisher

• ⁠Finisher: 1 minute of TRX kneeling rollouts

Not much rowing was included in today’s template, so fell short of 1000 meters rowed:

I knew going in that with it being heavy on the endurance for today’s tread blocks, I would keep it consistent but less impactful.

My base for the first block was at 6 miles per hour and my pushes at 6.5 and my ALL OUT at 8mph.

Tread Block 1

• ⁠2 minute push
• ⁠1 minute base
• ⁠90 second push
• ⁠1 minute base
• ⁠1 minute push
• ⁠1 minute base
• ⁠30 second push
• ⁠1 minute base
• ⁠30 second push
• ⁠1 minute ALL OUT

My base for the second block was at 5.5 miles per hour and my pushes at 6 and my ALL OUT at 8mph.

Tread Block 2

• ⁠1 minute push
• ⁠2 minute base
• ⁠1 minute push
• ⁠90 second base
• ⁠1 minute push
• ⁠1 minute base
• ⁠1 minute push
• ⁠30 second base
• ⁠30 second push
• ⁠1 minute ALL OUT

I managed to run a bit over 2 miles in total:

My OTBEAT HEART RATE MONITOR RESULTS:

Still crushed it on calorie and splat burn results.

Tomorrow, I’m back at OTF Nona North and Head Coach Mariah will be back from her Italy trip.

I believe Tiffany will be taking a break tomorrow unless she changes her mind.

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 3086 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 180 lb		Body Fat %
Waist 34 in		Thighs in		Chest in