Wednesday, February 1, 2023 - 2G - 60 minutes

Template:

E = Endurance
S = Strength
P = Power

Starting the month off on the right “foot” in the middle of the week was awesome under the orange lights!

Another session at the home studio, OTF Nona North with Tiffany and the 5am crew with Head Coach Mariah leading us into generating that glorious sweat equity!

On to the workout:

20 and 25 pound dumbbells was enough for the weighted exercises in today’s template since it was endurance super set style of template on the floor.

Floor Block - 14.5 minutes

• ⁠3 x back to back, rest after 3rd rounds:

⁠•  ⁠10 total alternated lateral lunges (weighted)
⁠•  ⁠5 TRX reverse lunge to single leg jumps, each side

• ⁠3 x back to back, rest after 3rd rounds:

⁠•  ⁠5 balance bicep curls, (weighted), each side
⁠•  ⁠5 TRX single arm low rows, each side

• ⁠3 x back to back, rest after 3rd rounds:

⁠•  ⁠10 total crunch hold with over unders (weighted)
⁠•  ⁠10 total high plank to alternating side plank (I threw in push ups)

• ⁠Bonus: complete all exercises as a single block

On to the rowers:

Row Block - 7 minutes work & active recovery

• ⁠15 stroke ALL OUT row (aim for 120 - 180+ meters)
• ⁠10 total alternating halos (weighted)

• ⁠Repeat until finisher

FINISHER: 30 second ALL OUT row

Accumulated 1100 plus meters and an ok 344 max in wattage

Tread Block 1

• ⁠2 minute push
• ⁠1 minute base
• ⁠30 second ALL OUT
• ⁠1 minute Walking Recovery
• ⁠2 minute push
• ⁠30 second ALL OUT

Tread Block 2

• ⁠90 second push
• ⁠1 minute base
• ⁠30 second ALL OUT
• ⁠1 minute Walking Recovery
• ⁠90 second push
• ⁠30 second ALL OUT

Tread Block 3

• ⁠1 minute push
• ⁠1 minute base
• ⁠30 sec ALL OUT
• ⁠1 min Walking Recovery
• ⁠1 minute push
• ⁠30 second ALL OUT
• ⁠1 minute Walking Recovery
• ⁠30 second ALL OUT

My stoked moment for today and hands down running at 11 miles per hour on that final ALL OUT without any pain. It feels like forever, Ran a couple of 10 plus mph as well. Totaled 2.7 miles. Best running block in a while.

Aiming to get back at that minimal once a session 12mph ALL OUT!

My OTBEAT HEART RATE MONITOR RESULTS:

780 calories and 19 splats burned 🔥

Into three weeks of consistent numbers after struggling for months.

ZONES:

Tomorrow, Tiffa and I are heading over to burn splats with their 5:15am crew and Coach Hernan leading the troop at OTF Hunters Creek!

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 3187

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io 01/02/2023 23763 Aerobics,Gym,Weight Lifting,Treadmill,Running Height 5.7 ft Weight 180 lb Body Fat % Waist 34 in Thighs in Chest in