Wednesday, March 15, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Today, I headed out to OTF Nona South to workout with the 5am Crew and Coach Elise getting us through another awesome Orangetheory template. Yesterday, was Tiffa's and my scheduled rest day; so I was fresh this morning to get in a good workout. Tiffa isn't feeling great, so took today off and is going to do the same tomorrow.
It was a smaller group today as it seems like that is across the board at most of our local studios, because kids are off on Spring Break and allowing parents to sleep in I guess and go to the later sessions.
As Tiffa and I usually start on the rowers most days, today Coach Elise wanted the group to begin on the treadmills and it wasn't a bad way to go, since it had bunch of inclined % runs on the treadmill template.
On to the workout:
EDIT:
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%
I maintained average speeds and topped out at 10 miles per hour.
The highlight was getting in a total of 2.85 miles:
My dumbbell choices for the weighted exercises ranged from 25 to 35. It wasn't necessary to go heavier, but I struggled a bit with a couple of exercises not because of the weights, but because in essence I'm still dealing with recovering from the last two years. In other words, I still have to manage my permanent injuries and that messes with my head sometimes and my form suffers a bit. That's why the Coaches are so valuable and they are able to catch those things and helps us get back on track.
Floor Block 1 - 6 minutes
• 200 meter push row @ 22 - 24 strokes / minute
• 8 low resistance band deadlift to low rows
• 8 low resistance band reverse lunge with torso rotations, 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 rotations, 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 rotations, each side
• If finished then row for time
Floor Block 2 - 15 1/2 minutes
• 3 rounds back to back (weighted):
• 6 single arm split squats (Left Side)
• 6 split stance single arm low rows (Left Side), rest
• 6 single arm split squats (Right Side)
• 6 split stance single arm low rows (Right Side), rest
• 3 rounds back to back (weighted):
• 6 single arm clean and Press (Left Side)
• 6 single arm shoulder press (Left Side), rest
• 6 single arm clean and Press (Right Side)
• 6 single arm shoulder press (Right Side), rest
• 3 rounds back to back:
• 6 low side plank thread the needles (Left Side)
• 6 low side plank crunches (Left Side), rest
• 6 low side plank thread the needles (Right Side)
• 6 low side plank crunches (Right Side), rest
• If finished then complete exercises as a single block until finisher
• FINISHER: member’s choice of 30 second ALL OUT row (@ 22 - 24 strokes / minute) or 30 seconds of alternating single arm clean and presses. I chose the clean and presses, so I can continue trying to right the ship on those, especially as they are one of the most simplest moves and it had me perplexed this morning.
Not much rowing today and that's ok, because most Orangetheory Fitness sessions will have plenty of it in most templates:
My OTBEAT HEART RATE MONITOR RESULTS:
This was the biggest surprise for me this morning as I had an awesome chart and burned 832 calories and 19 splats without entering the Red Zone once, which meant that I didn't overexert myself and still generated enough splats with percentages that are optimal with the whole science behind OTF. Zone 3 and Zone 4 numbers were beast mode!
ZONES:
Tomorrow, I'll be driving over to OTF Hunters Creek to burn splats with the 5:15am Warriors and Coach Nick will be putting us in a position to have a successful workout:
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 3214
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight170 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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