Reps and Distance - My Actifit Report Card: September 14 2022

Template:

E = Endurance
S = Strength
P = Power

Today’s template was Dri-Tri related, which is held twice a year and an event Tiffany and I have done individually and as a three person team relay.

There is one not to tackle and that is the sprint, which is half a dri-tri.

With that said, there is no way in hell that we are participating in anything as stressful as that with just recently getting back from the car accident recovery.

But, when you go to an OTF session in any given day there is only one template that everyone is there to follow with modifications for those dealing with injuries.

Today’s template included the practice treadmill part of the dri-tri as they did the floor and row practice last week. We had taken a rest day.

The Dri-Tri is OTF’s version of a Triathlon.

I added the FAQ much better explained in a the renowned Reddit Orangetheory channel.

Today m, Tiffa and I went to burn splats for the Ginger Ninja Coach Christen at OTF Nona South.

On to the workout template of the day:

The floor work was circuit based and it was one long block, so I had to be smart about it and went with 25 pound dumbbells except for the single arm shoulder presses I went with 20.

These are usually double the weight for me, but the aftermath of my cervical injury is definitely moody, so I had to be really careful this morning.

Floor Block - 23 minutes

• ⁠4 rounds circuit:
⁠• ⁠8/ 6 / 4 / 2 split squats - each side (weighted /25’s)

• ⁠250 meter push row (once only)

• ⁠4 rounds circuit:
⁠• ⁠8 / 6 / 4 / 2 single arm shoulder presses (weighted/20’s)

• ⁠250m push row (once only)

• ⁠4 rounds circuit:
⁠• ⁠8 / 6 / 4 / 2 each TRX single leg deadlifts - each side

• ⁠250m push row (once only)

• ⁠4 rounds circuit:
⁠• ⁠8 / 6 / 4 / 2 low side plank with rotations - each side

• ⁠250m push row (once only)

• ⁠4 rounds circuit:
⁠• ⁠8 / 6 / 4 / 2 full lateral step ups each side (weighted/25’s)

• ⁠250m push row (once only)

• ⁠If finished then repeat all exercises @ 8 reps until finisher (completed the circuit but went right into the finisher)

• ⁠Finisher: Member’s choice 1 minute of an exercise from the block and I chose: split squats - each side (weighted /25’s) 30 seconds each side…

Dri-Tri Prep (treadmill)

So I went into this with 3 goals:

1. Stay within 6 to 7 miles per hour
2. Remember that I’m not prepping for the Dri-Tri
3. Don’t stop until I hit 2 miles

Tread Block

• ⁠5 minute push
• ⁠1 minute base
• ⁠4 minute push
• ⁠1 minute base
• ⁠3 minute push
• ⁠1 minute base
• ⁠2 minute push
• ⁠1 minute base
• ⁠4 minute push
• ⁠1 minute AO

Hit the 2 miles! Also, ran the ALL OUT at 8 miles per hour just to feel that energy I miss.

My OTBEAT HEART RATE MONITOR RESULTS:

Another challenging session, but splats earned, calories burned and session FULLY completed!

Tomorrow, I head out to the home studio to burn splats for OTF Nona North Head Coach Mariah. Tiffany is sticking to one day off after each workout during the week.

Tiffa has power walked the last two sessions, so that’s a positive. We have that running event coming up in October and I suggested she starts doing so, because the stationary bike and the strider can only do so much to prepare her to jog/run/or power walk the 10k.

About Orangetheory Fitness (OTF)

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

OTBEAT FAQ

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

OTF Dri-Tri FAQ (REDDIT)

https://www.reddit.com/r/orangetheory/wiki/dri-tri/?utm_source=share&utm_medium=ios_app&utm_name=iossmf

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3091 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