Friday, March 31, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

Being that it’s Friday, my workouts under the orange lights could be on a beast mode level or they could be set me up for the next few days of workouts.

I had an awesome Monday workout and my number were even better Tuesday, then I rested on Wednesday had a pretty good workout yesterday and today was the lowest numbers I had recently.

Today’s template along with how fast my heart rate drops to the blue/grey zone would keep me from getting the higher calorie burns and the 12 plus splat points we strive for as Orangetheory members.

I wasn’t upset about it, because I started off strong this year and I feel like I’m almost all the way back.

Also, important to note that I still crushed the workout.

On to the workout:

Went with a 20 pound dumbell for one of the weighted exercises and a 40 pounder for the other two.

FLOOR BLOCK:

Back-to-back - 4.5 minutes

30 seconds of goblet squats (weighted)
30 seconds of squat jacks
45 seconds of a goblet squat hold (weighted)
30 seconds to transition

Back-to-back - 2 minutes

30 seconds of reverse crunches
15 seconds of crunch holds
30 seconds to transition

Coach-led Drills 2 minutes:

Heisman Quick feet
Quick forward/backward hops
30 seconds to transition

Back-to-back - 4.5 minutes:
30 seconds of a bridge hold with pullover (weighted)
30 seconds of double crunches
45 second bridge hold (weighted)

2 minute recovery

Coach-led Reactive Drills 2 minutes:
In and Outs Foot Exchanges
Run in place

Back-to-back -2 minutes:
30 seconds of low plank hip rocks
30 seconds of bird dogs

FINISHER - 30 seconds of low plank hip rocks

Not a so hardcore floor template, but sometimes these are good to kind of helping to dial it back when you are doing these type of HIIT sessions 5 to 6 days a week for so many years.

The cardio part of today’s template was sort of run to row, but also not extreme, so it was coach drilled as well.

I kept my speeds between 6.9 to only as high as 8.1 miles per hour. Got in about 1.32 miles in distance and that was pretty good considering there really wasn’t much running since it was a run row split.

I did reach 330 watts of power on the rower, so that was nice to see this morning. Also, rowed over 2,700 meters altogether. I also maxed at 12.6mph on rowing speed.

Tread/Rower:

Tread:

30 second push
30 second push to all-out

45 second base
30 second push
30 second push to all-out
45 second base

30 second push
30 second all-out

TRANSITION TO ROWER:

Row:

30 second all-out row
rack for a 15 second recovery

We did this about 3 or 4 times then we check our distance.

The do a 2 minute row for distance and see if you match or beat the previous.

Then went back to the treadmills and did the same run blocks and then back to the rower and start with the 2 minute row for distance then after that do the 30 second all-out rows with a rack em’ 15 second recovery to match or beat what you got in the 2 minute row for distance.

First round I beat
Second round I fell shy of matching

My OTBEAT HEART RATE MONITOR RESULTS:

Chart was crappy, numbers were underwhelming, but another workout in the books and I didn’t let up.

My previous three posts with the results this week

Monday Vibes Burn Mode

In Da Zone

Opening Day Burn Mode

ZONES:

Coach Brooke was a last minute sub this morning over at the home studio, OTF Nona North as Head Coach Mariah needed coverage.

and

Tomorrow morning, I’m driving out to OTF Clermont to workout with the 9:15am Crew and Coach Brandon coaching us through the template.

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 3225 This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io 31/03/2023 25693 Aerobics,Weight Lifting,Treadmill,Running,Gym Height 5.7 ft Weight 170 lb Body Fat % Waist 34 in Thighs in Chest in