Wednesday, March 22, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

This morning Tiffany and I drove over to OTF Nona South to burn splats with the 5am Crew and workout for the always energetic Coach Elise who keeps us moving through the template with an extra pep in our steps.

The template itself wasn’t so bad, although there wasn’t a huge emphasis on rowing like usual, but there was a long back to back on the floor and the opportunity to get in at least 2 1/2 miles with a self imposed shorter walking recoveries to ensure I get my 12 plus splat points.

It was the day after our regularly scheduled rest day, so we went into the workout fresh enough to kick some butt!

On to the workout:

Today’s floor work didn’t call for heavy weights, so I settled on mostly 25 pound dumbbells for the weighted exercises and end the last round witht 20’s to conserve the impact to the shoulder which actually felt good today and I have the rest of this week, a Sunday and Monday workout upcoming before the next rest day.

Floor Block 1 - 5 minutes

• ⁠2 round circuit:
⁠• ⁠10 total TRX alligators
⁠• ⁠10 TRX kneeling rollouts
⁠• ⁠10 total alternating deadbug with leg presses
• ⁠Row until time is called

Floor Block 2 - 16.5 minutes

• ⁠3 rounds:
⁠• ⁠back to back:
⁠• ⁠12 total alternating lateral lunges (weighted)
⁠• ⁠12 hammer curls (weighted)
⁠• ⁠12 neutral grip shoulder presses (weighted), rest
⁠• ⁠12 total alternating lateral lunge to hammer curl to neutral grip shoulder presses (weighted), rest

⁠• ⁠200 meter push row (24 - 26 strokes / minute)

• ⁠Repeat until finisher:
⁠• ⁠12 total high plank to alternating side planks
⁠• ⁠12 hollow rocks

• FINISHER: Member’s choice of 30 seconds of alternating lateral lunges, hammer curls or neutral grip shoulder presses (I chose the shoulder presses, but this is where I went with the 20’s.

I did get in over 1,000 meters during the rowing time of about 4 minutes in total. The highlight for me during the short rowing sessions was gettig over the 300 plus wattage of power that I have been striving to get back to consistently. My row speed did reach as high as 11.7 miles per hour.

My speeds on the treadmill blocks was a bit all over the place, but although my minimum speed was 6.2 miles per hour, I hit 10 plus mph a few times and ran the last ALL OUT at 12 miles per hour which is my MO. Another thing I’m working on trying to get back to consistently.

Tread Block 1

• ⁠90 second base to push
• ⁠90 second push
• ⁠90 second push to ALL OUT
• ⁠30 second ALL OUT

Tread Block 2

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

Tread Block 3

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

My OTBEAT HEART RATE MONITOR RESULTS:

Walked out with 699 calories and 13 splats burned, so not bad and although I had trouble getting loose early on during the running, I still accomplished a good workout.

ZONES:

Tomorrow, Tiffa and I are sheduled to workout with the 5:15am Warriors at OTF Hunters Creek and Coach Nick set to manage us through the day’s template.

About Orangetheory Fitness (OTF)

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

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I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3218
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io 22/03/2023 27345 Aerobics,Gym,Weight Lifting,Treadmill,Running Height 5.7 ft Weight 170 lb Body Fat % Waist 34 in Thighs in Chest in