FriYAY Burn Mode - My Actifit Report Card: September 16 2022

Friday , September 16, 2022 - 60 minutes

Template:

E = Endurance
S = Strength
P = Power

Another workout completed and although the struggle is real, getting back into the routine and well into double figures in sessions, since returning after the three month recovery time off; will only help us get back to as close as we were, as possible.

Tiffany and I worked out at the home studio at OTF Nona North for Head Coach Mariah.

On to the workout template of the day:

Another brutal start to the class, because again another small group and they always want us to start on the treadmills first.

Tiffany and I prefer to do it last, but it is what it is.

These tread blocks were similar to this past Wednesday.

I’m still trying to find my running spark. It’s my favorite thing to do outside of arm work.

I went super conservative with my speeds today. Way below my normal miles per hour.

I chose to run my bases between 5 and 6mph

My pushes at 6 to 7mph

and instead of hitting the All Out at my top speed, I ran it at 7.1 instead of at least 10mph like I did yesterday and nowhere near ready to hit a 12mph again.

Tread Block

• ⁠1 minute push
• ⁠3 minute base
• ⁠4 minute push
• ⁠3 minute base
• ⁠3 minute push
• ⁠3 minute base
• ⁠2 minute push
• ⁠3 minute base
• ⁠30 second push
• ⁠30 second ALL OUT

Talk about conservative, I actually went wimp mode and just used the 20 pound dumbbells today and every exercise on the floor required weights for this template.

Floor Block - 23 minutes

• ⁠3 rounds of work & rest:
⁠• ⁠6 - 10 reverse lunge each side, rest
⁠• ⁠6 - 10 Arnold presses, rest

⁠•  ⁠200 meter row, rest

⁠•  ⁠Each round reduce the row distance by 50m

• ⁠3 rounds of work & rest:
⁠• ⁠6 - 10 lateral lunges each side, rest
⁠• ⁠6 - 10 hammer curl to eccentric bicep curls, rest

⁠•  ⁠200 meter row, rest

⁠•  ⁠Each round reduce the row distance by 50m

• ⁠Bonus: repeat all exercises as a single block until the finisher (I completed the floor workout in time for the finisher - no bonus)

• ⁠Finisher: 30 second push row into 30 second ALL OUT row

My OTBEAT HEART RATE MONITOR RESULTS:

I matched my highest mileage at 2.7 miles total from yesterday and that being the highest mark, since getting back to the fitness studio August 29th.

It’s important the running keeps improving to get us prepared for our next running event in October as well as the annual OTF Hell Week, which better endurance to get through it all, is needed.

Tomorrow, Tiffa and I will be heading to OTF Hunters Creek to workout for our 203rd Orangetheory Coach as a couple.

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 3093 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