Saturday, March 12, 2022

Template: Endurance “Dri-Tri Prep” - 60 minutes

Whether you are participating in the upcoming Dri-Tri or not, Orangetheory will always include 3 prep classes along the way and if you go to a session that day; you are doing the prep class.

The first one was Infinity

https://peakd.com/hive-193552/@jimmy.adames/actifit-jimmy-adames-20220303t222847122z

The second one was the 2000 meter benchmark row.

https://peakd.com/hive-193552/@jimmy.adames/actifit-jimmy-adames-20220308t221433266z

and today was the 23 minute run.

Of course, the actual Dri-Tri includes all of the three above and the goal is to finish it before the hour and in the shortest of time.

I’m not participating in the Dri-Tri this season, been there done that; but I love doing the prep classes!

With gas prices going up up up…

Tiffany and I, went to our OTF home studio Nona North instead of going further out like we usually do; on the weekends.

We burned splats for the AWESOME Coach Angeline:

Floor Block - 23 minutes

I went with 40 pound dumbbells for all the weighted exercises:

• ⁠4 rounds of 8 / 6 / 4 / 2 static lunges - each side
• ⁠250m row (challenge: 0:37 - 1:15) (once only)

• ⁠4 rounds of 8 / 6 / 4 / 2 single arm shoulder presses - each side
• ⁠250m row (challenge: 0:37 - 1:15) (once only)

• ⁠4 rounds of 8 / 6 / 4 / 2 TRX single leg dead lifts - each side
• ⁠250m row (challenge: 0:37 - 1:15) (once only)

• ⁠4 rounds of 8 / 6 / 4 / 2 side plank rotation - each side
• ⁠250m row (challenge: 0:37 - 1:15) (once only)

• ⁠4 rounds of 8 / 6 / 4 / 2 lateral step
ups - each side
• ⁠250m row (challenge: 0:37 - 1:15) (once only)

• ⁠If finished then repeat all exercises at 8 reps

I finished, but not in time to do the bonus floor block. I also met the row challenge by keeping my row time within the expected timeframe.

On to the treadmills and the star block of the session:

Tread Block

I ran my base at 6 miles per hour

I ran my pushes at 6.5 until the progressive push interval where I ran 6.8, 7.1 and 7.4)

I ran my all outs at 8mph

!===== NO WALKING RECOVERIES ====!
🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵

• ⁠5 minute run
• ⁠1 minute base
• ⁠4 minute run
• ⁠1 minute base
• ⁠3 minute push
• ⁠1 minute base
• ⁠2 minute push
• ⁠1 minute base
• ⁠4 minute progressive push (increasing the push speed each minute)
• ⁠1 minute ALL OUT

My Achilles is barking a bit, but felt great throughout the workout.

Also super stoked with my OTBEAT Heart Rate Monitor results:

Tomorrow, Tiffany and I won’t be doing an OTF workout; but we will be running a 5K with our fellow OTF Nona North Run Club members 🏃🏻‍♀️🔥 🏃🏽 and the Ginger Ninja 🥷 Coach Christen:

About Orangetheory Fitness (OTF)

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

About OTF Dri-Tri:

OTBEAT FAQ

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

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io 12/03/2022 8521 Aerobics,Gym,Weight Lifting,Treadmill,Running Height 5.7 ft Weight 170 lb Body Fat % Waist 34 in Thighs in Chest in