Tuesday, March 15, 2022
Template: ESP (ENDURANCE, STRENGTH and POWER) - 60 minutes
Went into today’s workout practically on empty, but the key is to get there and once; I’m under the orange lights - GAME ON!
Tiffany took a rest day today and since we usually have our rest day on Wednesdays, she will be giving her body a two day rest from the HIIT sessions. It’s also her 2 days in the office in her hybrid set up for her job.
I’m a glutton for punishment, so I went to our home studio OTF Nona North and burned splats for the Ginger Ninja 🥷 Coach Christen:
On to the template:
Floor Block - 12 minutes
• 2 rounds of:
• 12 single leg deadlifts - 6 each side (I went with 25 pound dumbbells)
• 12 plank to alternate rotation - 6 each side
• 2 rounds of:
• 6 split stance single arm high row (explosive tempo) - I used a 55 pound dumbbell here
• 6 deadlifts (I went with 50 pound dumbbells here)
• 2 rounds of:
• 6 hip hinge swings (I used the 55 pounder)
• 6 plank single arm low rows (I also used the 55 pounder here as well) - each side
💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽
On to the rowers:
Row Block
• 1 minute ALL OUT row
• 1 minute recovery
• 1 minute ALL OUT row
• 1 minute recovery
• 45 second ALL OUT row
• 45 second recovery
• 45 second ALL OUT row
• 45 second recovery
• 30 second ALL OUT row
• 30 second recovery
• 30 second row
On to the treadmills:
I went 6.5 miles per hour for base and pushes to ensure I get my 12+ splats.
8 increased to 8.5mph on the ALL OUTS
went 10mph on the last all out, which was on a flat run
Tread Block 1
• 3 minute push
• 90 second base
• 3 minute push
• 90 second base
• 3 minute run (pick a pace above your push) Kept it at 6.5mph…
Tread Block 2
• 1 minute ALL OUT @ 3% INCLINE
• 1 minute walking recovery
• 1 minute ALL OUT
• 1 minute walking recovery
• 45 second ALL OUT @ 3% INCLINE
• 45 second walking recovery
• 45 second ALL OUT
• 45 second walking recovery
• 30 second ALL OUT @ 3% INCLINE
• 30 second walking recovery
• 30 second ALL OUT
🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵
Not too disappointed with Orangetheory Fitness OTBEAT Heart Rate Monitor results:
Tomorrow is REST DAY! No HIIT sessions, no running events, no Run Club
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:
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 |  |
