Mid-Month Splat Burn - My Actifit Report Card: September 15 2022

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(Edited)

Thursday, September 15, 2022 - 60 minutes

Template:

E = Endurance
S = Strength
P = Power

This morning, Tiffany took her extra rest day and I went to the home studio OTF Nona North to workout for Head Coach Mariah.

Another small class and so we had to start on the treadmills.

I struggled badly yesterday with the treadmill block so today I wanted to get payback, but had preferred the normal routine of dong the treadmills last.

With that said, I got through it better today.

Can’t say as much with the floor work as the areas of concern was barking today. Not so much concern, but where I will need to adapt to those discomforts for as long as I do HIIT.



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On to the workout template of the day:

Today’s treadmill blocks were power based today, that means a handful of ALL OUTS!

To survive lol, I went with the following approach:

6 miles per hour on all my base runs
6.5mph to 7mph on my pushes
8 to 10 miles per hour on my ALL OUTS

It fell into a 5.6mph average with a 10mph maximum for the session.

I totaled 2.7 miles which is the most distance I’ve run since my return August 29th and being out of action for three months.

I mean the struggle continues to be real, but I was feeling a bit like myself especially during the all outs.

Tread Block 1

• ⁠75 second push
• ⁠1 minute ALL OUT
• ⁠30 second walking recovery
• ⁠1 minute ALL OUT
• ⁠45 second walking recovery
• ⁠1 minute ALL OUT
• ⁠1 minute walking recovery
• ⁠1 minute ALL OUT

Tread Block 2

• ⁠75 second push
• ⁠45 second ALL OUT
• ⁠30 second walking recovery
• ⁠45 second ALL OUT
• ⁠45 second walking recovery
• ⁠45 second ALL OUT
• ⁠1 minute walking recovery
• ⁠45 second ALL OUT

Tread Block 3

• ⁠75 second push
• ⁠30 second ALL OUT
• ⁠30 second walking recovery
• ⁠30 second ALL OUT
• ⁠45 second walking recovery
• ⁠30 second ALL OUT
• ⁠1 minute walking recovery
• ⁠30 second ALL OUT



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I wasn’t messing around with pushing it on the floor today and exacerbating my injuries

I kept the dumbbells at 15 pounders and a 30 pounder respectively.

Floor Block 1 - 7.5 minutes

• ⁠Buy-in: 300 meter push row (20-24 strokes / minute)

• ⁠Back to back:
⁠• ⁠12 total halos (15 pounders)
⁠• ⁠12 scaptions (15 pounders)
⁠• ⁠12 good morning (15 pounders), rest

Floor Block 2 - 6.5 minutes

• ⁠Buy-in: 250 meter push row (20 - 24 strokes / minute)

• ⁠Back to back:
⁠• ⁠12 total TRX alligators
⁠• ⁠12 TRX rollouts
⁠• ⁠6 TRX reverse lunge to single leg squats, each side, rest

Floor Block 3 - 5.5 minutes

• ⁠Buy-in: 200 meter push row (20 - 24 strokes / minute)

• ⁠Back to back until finisher:
⁠• ⁠12 uppercuts (15 pounders)
⁠• ⁠12 hip hinge tricep kickbacks (15 pounders)
⁠• ⁠6 goblet transverse squats (30 pounder), each side

FINISHER: 30 seconds of tricep pushups



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My OTBEAT HEART RATE MONITOR RESULTS:

Although, I only generated 7 splats today; there were some positive things that I accomplished and I also took care of myself by holding back and continuing to listen to my body.

The dumbbells could have been heavier in some of the reps, but pushing would not have been smart.

Also, halted some of the reps throughout to keep me fresh for tomorrow and Saturdays workout.



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Tomorrow morning, Tiffa will be back with me burning splats for Head Coach Mariah at OTF Nona North.



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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 3092 sessions



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This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io


15/09/2022
11695
Aerobics,Gym,Weight Lifting,Running,Treadmill
Height
5.7 ft
Weight
1800 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in














































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