Tuesday, March 28, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

This morning I drove over to OTF Nona South for today’s workout and just like yesterday, it was a template I actually burned splats to earlier in the month at the same studio and with the same Coach.

The templates are set up to recycle half way through the month and then new templates kick in the next month. Ultimately, for all the years I’ve worked out under the orange lights the template has never been the same back to back days.

Today’s template was badass the first time around, but I struggled just a bit, but today I crushed it.

On to the workout:

Today, I changed things up a bit and since Tiffa is prepping for her business trip and didn’t go with me this morning, I started on the treadmills which I rarely do. I rather save the running for the second half of the OTF HIIT sessions.

Probably, a smart thing because it was running on inclines % today.

Tread Block 1

• ⁠30 second base @ 4%
• ⁠1 minute base
• ⁠30 second base @ 6%
• ⁠1 minute base
• ⁠30 second base @ 8%
• ⁠1 minute base
• ⁠1 minute push
• ⁠30 second ALL OUT

Tread Block 2

• ⁠30 second base @ 8%
• ⁠90 second base
• ⁠30 second push @ 8%
• ⁠90 second base
• ⁠30 second ALL OUT @ 8%

Tread Block 3

• ⁠30 second base @ 6%
• ⁠90 second base
• ⁠30 second push @ 6%
• ⁠90 second base
• ⁠30 second ALL OUT @ 6%

Tread Block 4

• ⁠30 second base @ 4%
• ⁠90 second base
• ⁠30 second push @ 4%
• ⁠90 second base
• ⁠30 second ALL OUT @ 4%

Got in 2.9 miles kept my speed between 6 to 10 miles per hour and ran all the inclines, so to say I’ve made great strides this year is an understatement.

For the floor work I kept it at 25 or 35 pound dumbbells for the weighted excercises.

Floor Block 1 - 6 minutes (was actually rowing and resistance band before actually do work on the floor)

• ⁠200 meter push row @ 22 - 24 strokes / minute
• ⁠8 low resistance band deadlift to low rows
• ⁠8 low resistance band reverse lunge with torso rotation, each side
• ⁠150 meter push row @ 22 - 24 strokes / minute
• ⁠8 low resistance band deadlift to low rows
• ⁠8 low resistance band reverse lunge with torso rotation, each side
• ⁠100 meter push row @ 22 - 24 strokes / minute
• ⁠8 low resistance band deadlift to low rows
• ⁠8 low resistance band reverse lunge with torso rotation, each side
• ⁠If finished then row for time

This was it for rowing and I only got in about 400 meters. This was more like a warmup, so I wasn’t going to be hard on myself.

Floor Block 2 - 15.5 minutes
(L) Left ® Right

• ⁠3 rounds back to back (weighted):
⁠• ⁠6 single arm split squats (L)
⁠• ⁠6 split stance single arm low rows (L), rest
⁠• ⁠6 single arm split squats ®
⁠• ⁠6 split stance single arm low rows ®, rest
• ⁠3 rounds back to back (weighted):
⁠• ⁠6 single arm cleans (L)
⁠• ⁠6 single arm shoulder presses (L), rest
⁠• ⁠6 single arm cleans ®
⁠• ⁠6 single arm shoulder presses ®, rest
• ⁠3 rounds back to back:
⁠• ⁠6 low side plank thread the needles (L)
⁠• ⁠6 low side plank crunches (L), rest
⁠• ⁠6 low side plank thread the needles ®
⁠• ⁠6 low side plank crunches ®, rest
• ⁠If finished then complete exercises as a single block until finisher
• ⁠FINISHER: 30 seconds of cleans

My OTBEAT HEART RATE MONITOR RESULTS:

My chart says it all. Great calorie and splat burn. 863 calories is way more than my average outside of 90 minutes sessions and the 19 splats is really tough for me to get that high and although I’ve been hitting the 12 plus splats consistently and finally again in 2023, 19 is definitely still a rare thing for me. My heart rate recovers rather quickly, which supposed to be a good thing, but when you workout under the orange lights, gotta get them splats.

ZONES:

REST DAY TOMORROW!

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I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3223
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io 28/03/2023 31033 Aerobics,Gym,Weight Lifting,Treadmill,Running Height 5.7 ft Weight 170 lb Body Fat % Waist 34 in Thighs in Chest in