Thursday, April 7, 2022 - 60 minutes

Went into today’s workout a bit off kilter and although it was the day after my rest day, it took a while before I felt comfortable.

My stomach was not feeling great either, so that didn’t help. Tiffany was at the fitness studio with me after her 2 days of rest.

We were at our home studio, OTF Nona North and burned splats for the Ginger Ninja 🥷 Coach Christen:

We are still getting accustomed to the new formatted templates, but it’s still Orangetheory Fitness; so at the end of the day, if you are not ready to grind 💪🏽🔥 then you wasting your money.

Let’s Gooooooooo!!!

For the floor block, I chose to work with 25, 35 and 40 pound dumbbells for the weighted exercises:

Floor/Row Block 1 - 10.5

• ⁠2 rounds of work & rest:

⁠•  ⁠(weighted- 25 lbs) 6 reverse lunge to step ups (each side) , rest. 
⁠•  ⁠12 TRX kneeling rollouts, rest

• ⁠150 meter ALL OUT row (once only) - POWER strokes

• ⁠2 rounds of work & rest:

⁠•  ⁠(weighted- 40 lbs) alternating close grip chest presses, rest
⁠•  ⁠6 TRX single arm low rows (each side), rest

• ⁠150 meter ALL OUT row (once only) - POWER strokes

• ⁠If finished then do all exercises as a single block - excluding the rowing

Floor/Row Block 2 - 10.5 minutes

• ⁠2 rounds of work & rest:

⁠• ⁠(weighted- 35 lbs) 6 half kneeling single arm to lateral step ups (each side)
⁠• ⁠6 TRX lateral leg lifts (each side)

• ⁠150 meter ALL OUT row (once only) - POWER strokes

• ⁠2 rounds of work & rest:

⁠•  ⁠6 chest flys (25 lbs)
⁠•  ⁠6 TRX reach & rotate (each side)

• ⁠150 meter ALL OUT row (once only) - POWER strokes

• ⁠Continue with exercises until finisher

• ⁠Finisher: 1 minute of alternating close grip chest presses (35 lbs)

For the treads, I chose to stick to my 6 miles per hour bases, then stayed conservative with my pushes and progressively started at 7 and up to 7.3mph with a very conservative 8mph for my ALL OUTS.

I’m running a 5K on Saturday and have been trying to work more on my endurance than my speed - this week.

Tread Block 1

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

Tread Block 2

• ⁠1 minute push
• ⁠3 minute base
• ⁠1 minute push
• ⁠2 minute base
• ⁠1 minute push
• ⁠1 minute base
• ⁠90 second push to an ALL OUT

Not the prettiest of charts, but my OTBEAT HEART RATE MONITOR RESULTS was more than satisfactory considering things didn’t click for me at the outset:

Tomorrow, the day before our run; Tiffany and I, are right back at Nona North burning splats for Head Coach Mariah this time around:

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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 07/04/2022 14951 Aerobics,Gym,Weight Lifting,Running,Treadmill Height 5.7 ft Weight 170 lb Body Fat % Waist 34 in Thighs in Chest in