Minimum Splats Maximum Effort - My Actifit Report Card: April 25 2023

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(Edited)

Tuesday, April 25, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

Today was a Switch Template, so that already begins the path of earning my twelve splats not good lol. I also felt like my heart rate monitor strap has seen better days and in addition my heart rate drops fairly quickly. Not a negative. I've been working out at OTF for many years, so I adapt quickly after intense rows, runs or power exercises whether it be body weight or with dumbbells, etc.

But, let's face it. This was my sixth day in a row and the day before my rest day tomorrow, so what I put out today was that last burst of energy left in this body to get me as good enough results as possible.

Yes, splats burned was shit, but everything else was lit!


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On to the workout:

Once again, I started off on the treadmills. That's back to back days. The only difference is that Tiffany wasn't with me yesterday and today she was and she wasn't crazy about starting on the treads lol. Not enough people this morning to split off into two groups.

Kept my speeds pretty average. I mean no 11 or 12 miles per hour today, but I did touch 10.1 miles per hour. I also chose to take advantage of the walking recoveries, I had very little gas left in the tank to keep on running like I usually do.

Tread Block 1

• ⁠30 second push
• ⁠30 second ALL OUT
• ⁠30 second walking recovery
• ⁠30 second push
• ⁠30 second base
• ⁠30 second ALL OUT
• ⁠30 second walking recovery
• ⁠30 second push
• ⁠1 minute base
• ⁠30 second ALL OUT
• ⁠30 second walking recovery
• ⁠30 second push
• ⁠30 second base
• ⁠30 second ALL OUT
• ⁠30 second walking recovery
• ⁠30 second push
• ⁠30 second ALL OUT

This is where a switch template differs. We get off the treads in between the floor and then end up going back later which knocks off that flow of running extra time to generate those splats. Unlike many others, I accumulate splats more on the treadmill than any other area in the fitness studio.

On the floor I used 20, 25, 35 and 40 pound dumbbells to get through today's (weighted) exercises.

Floor Block 1

• ⁠30 seconds of alternating reverse lunges (weighted)
• ⁠30 seconds of squats to shoulder presses with power (weighted)

⁠45 seconds to transition to the rower

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

⁠45 seconds to get back to the floor

• ⁠30 second of alternating reverse lunges (weighted)
• ⁠1 minute hammer to eccentric bicep curls (weighted)
• ⁠30 seconds of squats to shoulder presses with power (weighted)

45 seconds to transition to the rower

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

45 seconds to get back to the floor

• ⁠30 second of alternating reverse lunges (weighted)
• ⁠1 minute hammer to eccentric bicep curls (weighted)
• ⁠30 seconds of squats to shoulder presses with power (weighted)



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Back to the treads and this block included frickin inclines % but luckily it was only at 3% inclines today.

Tread Block 2

• ⁠30 second push @ 3%
• ⁠30 second ALL OUT @ 3%
• ⁠45 second walking recovery
• ⁠30 second push @ 3%
• ⁠30 second base @ 3%
• ⁠30 second ALL OUT @ 3%
• ⁠45 second walking recovery
• ⁠30 second push @ 3%
• ⁠1 minute base @ 3%
• ⁠30 second ALL OUT @ 3%
• ⁠45 second walking recovery
• ⁠30 second push @ 3%
• ⁠30 second base @ 3%
• ⁠30 second ALL OUT @ 3%
• ⁠45 second walking recovery
• ⁠30 second push @ 3%
• ⁠30 second ALL OUT @ 3%

Back to the floor

Floor Block 2

• ⁠8 single arm march in place, (weighted), each side
• ⁠8 single arm to single leg lateral step up on the bench, (weighted), each side
• ⁠8 concentration curls sitting on the bench, (weighted), each side
• ⁠8 bird dog with lateral toe taps, each side

• FINISHER: Member’s choice 30 seconds of alternating reverse lunges (weighted) or 30 seconds of squats to shoulder presses with power (weighted) - I chose the reverse lunges.



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MY OTBEAT HEART RATE MONITOR RESULTS:

My chart looks actually pretty good until the drop off after the green zone dips to almost nothing and where I missed out on the after burn that required 12 splats to do that.

With that said, I put in work into today's template and burned 700+ calories and did it all without pain and very little residual from the two week chest cold I just got over.

HIGHLIGHTS:

Normally, I would tout this as a highlight, but I got in another 2.7 miles today after hitting 2.8 yesterday and both days was definitely feeling close to exhausted.

I also hit 393 watts of power on the rower and that was surprising as I didn't think I would get close to 400 feeling zapped and my row speed was at a max of 12.9mph.

ZONES:



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REST DAY TOMORROW!



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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 3242
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io


25/04/2023
26187
Aerobics,Daily Activity,Gym,Weight Lifting,Walking,Running
Height
5.7 ft
Weight
165 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in
























































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I wish you to get rid of the strap that controls you and feel great!
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Happy Wednesday! @beemd !CTP

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!PIZZA @beemd
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Good day!
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Hey @beemd
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