Saturday, May 20, 2023 - 3G - 90 minutes
E = Endurance
S = Strength
P = Power
Began the morning working out, which is what this post is about, but we also participated in a 5K running event this evening and earned another medal for Tiffany and my collection:
RUN NONA H20: https://www.lakenona.com/event/run-nona-h2o/
The "All Out Mayhem" seven-day fitness challenge, started today, which is designed to push us to our limits adding some extra intensity outside of we usually do when we do our regular sessions most of the week and weekends.
Orangetheory is a High Intensity Interval Training workout or HIIT and challenges like these are set up for members to put all the hard work to the test and see how much we have adapted to the HIIT sessions. It's also fun as heck.
The template names for 2023:
Day 1. Rush Hour (completed today)
Day 2. Amped Up
Day 3. Flash Forward
Day 4. Hit the Switch
Day 5. Jump Start
Day 6. Power Surge
Day 7. High Voltage
The name of the template pretty much indicates that we were going to move through the template quickly. It's like an OTF Tornado, but even more intense.
My OTBeat chart result were big time with 1184 calories burned which is courtesy of working out an extra 30 minutes. With the typical 60 minute session I average 700 calories burned.
Where I was a bit disappointed to only get 13 splats in a 90 minute workout, so there is no doubt I am looking at having to replace my current core, but don't want to rush in spending the money. It's not going to stop me from working as hard as I do in each workout.
For the 20 minutes we spent on the treads, I squeezed out 2.32 miles and I did run 10 miles per hour to end that last ALL OUT.
For the 25 minutes on the rower, I crushed 4,950 meters rowed, hit 417 watts of power with a speed of 13.3 miles per hour.
Today's Workout Template: Day 1 of the Orangetheory "ALL OUT MAYHEM" seven-day fitness challenge. Today's workout was called "RUSH HOUR"
Tiffany and I went a bit beyond and decided to do the 90 minutesute session for the first AOM template. Knowing we had a running event in the evening that was kind of nuts lol.
Get ready for a whopping 15 transitions! Each block is 4 minutesutes except for a 3 x 2 minutes rotation at very end. It's a mayhem blur that's for sure. The trick for this one is prepare a bunch of wipes at the beginning as you won't have a lot of time between stations and you need to hustle along. Also go light on the full thrusters.
Not sure if this harder than the 2G as the studio ran the 3G by default. From doing the workout it was certainly brutal but the pattern makes it easy to figure out what you're supposed to do
Rotation #1: 4 minutes each block
Treadmill
• 1 minute base to push
• 1 minute push
• 1 minute push to all out
• 1 minute all out
Rower
• 1 minute base to push
• 1 minute push
• 1 minute push to all out
• 1 minute all out
Floor
• 45 second pushups on bench, 15 second rest
• 45 second plank pops off the bench, 15 second rest
• 45 second pushups on floor, 15 second rest
• 1 minute of plank pops on floor
Rotation #2: 4 minutes each block
Treadmill
• 3 minute push with 30 second walking recovery
• 30 second all out
Rower
• 8 squat jacks, row for distance
• Repeat every minute (3 rounds)
• 30 second rest
• 30 second all out row
Floor
• 3 burpees then AMRAP (as many reps as possible) neutral full thrusters
• Repeat every minute (3 rounds)
• 30 second rest
• 30 seconds of lateral lunge to ground touches
Rotation #3: 4 minutes each block
Treadmill
• 3 minute push with a 30 second walking recovery
• 30 second all out
Rower
• 12 reps of speed squats then row for distance
• Repeat every minutes (3 rounds)
• 30 second rest
• 30 all out row
Floor
• 3 burpees then AMRAP of TRX pullups
• Repeat every minutes (3 rounds)
• 30 second rest
• 30 seconds of lateral lunge to ground touches
Rotation #4: 4 minutes each block
Treadmill
• 3 minute push with 30 second walking recovery
• 30 second all out
Rower
• 16 reps forward and back hops
• Row for distance
• Repeat every minute (3 rounds)
• 30 second all out row
Floor
• 3 burpees then AMRAP sprinter situps
• Repeat every minute (3 rounds)
• 30 second rest
• 30 seconds of lateral lunge to ground touches
Rotation #5: 2 minutes each
Treadmill
• 30 second base to push
• 30 second push
• 30 second push to all out
• 30 second all out
Rower
• 30 second base to push
• 30 second push
• 30 second push to all out
• 30 second all out
Floor
• 30 second plank pops on the floor
• 30 second high plank hold
• 30 second pushups on the floor
FINISHER: 30 second pushup hold
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
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 3262
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft | Weight160 lb | Body Fat% | |||
Waist34 in | Thighsin | Chestin |