Monday, March 06, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

Our legs were still feeling the weekend activities, but Tiffany and I was still up and at 'em this morning.

We burned splats with the 5am crew at our home studio OTF Nona North and as always Head Coach Mariah was running the show and getting us through the Load and Xplode template on a Monday. Never Miss A Monday!

On to the workout:

The weighted exercised were off lowered benches off the floor, so I kept the dumbbells at 30 and 35 pounders.

Row/Floor block 1:

• ⁠250 meter row
• ⁠10 total alternating cross-back lunges

Repeat two times and head to the floor

• ⁠6 reverse lunges off the low bench (weighted)
then
• ⁠10/8/6/4/2 squat jacks (take two squat jacks away after each reverse lunge round)

Repeat two times and head to the floor

Row/floor block 2:

• ⁠20 stroke row
• ⁠10 front lunges

Repeat two times and head to the floor

• ⁠6 chest presses (weighted)
• ⁠10/8/6/4/2 decline push-ups (take two push-ups away after each chest press round)

Repeat last two moves until time finisher

FINISHER - Choose either squat jacks or decline push-ups for 30 seconds (I chose the squat jacks to get my heart rate up)

My Row Total was over 1500 meters rowed, but average watts of power as I was in the low 300’s.

After running the 10K on Saturday and going up and down the stairs last night at the basketball game, my legs were mush but I maintained some decent speeds with a minimal speed of 6.3mph but did max out at 10 miles per hour on that the last All Out.

The run blocks we were managed by Coach and we were directed to follow a set of conservative pushes while trying to maintain it throughout the 4 blocks:

Tread Block 1

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

Tread block 2:

• ⁠45 second push
• ⁠30 second base
• ⁠45 second push
• ⁠30 second base
• ⁠45 second push
• ⁠45 second ALL OUT
• ⁠2 minute walking recovery

Tread block 3:

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

Tread block 4:

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

My OTBEAT HEART RATE MONITOR RESULTS:

Got over 707 calories and 13 splats burned was a great way to begin the week and with rest day tomorrow, whatever was left in my tank was ready for me to go all in with today’s workout.

ZONES:

REST DAY TOMORROW

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I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3208 This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io 06/03/2023 18207 Aerobics,Gym,Weight Lifting,Treadmill,Running Height 5.7 ft Weight 175 lb Body Fat % Waist 34 in Thighs in Chest in