ESP Tuesday, May 3, 2022 - ENDURANCE, strength, POWER - 60 minutes
Technology wasn’t my friend this morning as, my rowing numbers didn’t record and my run on the treadmill almost didn’t either, but needless to say; the burn was in, when it was all said and done.
Today, Tiffany and I burned splats for Coach Cory as Coach Christen at our home studio OTF Nona North while it has been officially announced that Coach Christen our beloved Ginger Ninja was named Head Coach at OTF Nona South.
Coach Cory is not a rookie as he’s been an Orangetheory Fitness Coach for a few years now:
On to the template:
Floor/Row Block - 23 minutes
• 2 rounds of:
• 12 BOSU mountain climberS
• 12 BOSU bicycles
• 750 METER base row (once only)
• 2 rounds of:
• 6 BOSU single leg static lunges - each side (I went with a 25 pound dumbbell here)
• 12 goblet squats (a 35 pounder here)
• 750 METER base row (once only)
• 2 rounds of:
• 12 BOSU chest flys
• 12 BOSU chest presses
• If finished then repeat the exercises as a single block (Got in 3 rounds extra)
What is a BOSU?
https://www.bosu.com/about-us
I’m by no means an affiliate, but it’s the exact one we use at OTF studios.
Tread Block 1
Ok, so I was a bit thrown off about the technical issues, but, I had to get my 12 plus splats and wanted to leave the studio feeling accomplished before tomorrow’s rest day.
There were a ton of ALL OUTS
My base and push speeds ranged between 6.1 and 7.5 miles per hour while my ALL OUTS progressively went up per block from 8.1mph up to 9.1 and ended with a 10.1 on the final ALL OUT:
• 90 second push
• 1 minute base
• 1 minute push
• 45 second base
• 45 second push
• 30 second base
• 30 second ALL OUT
Tread Block 2
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT
Tread Block 3
• 45 second ALL OUT
• 75 second walking recovery
• 45 second ALL OUT
• 75 second walking recovery
• 45 second ALL OUT
Tread Block 4
• 30 second ALL OUT
• 90 second walking recovery
• 30 second ALL OUT
• 90 second walking recovery
• 30 second ALL OUT
===>
Mission accomplished on getting my splats and a ton of calories burned. Definitely, not disappointed with the chart:
Well, looking forward to rest day tomorrow for sure.
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 3061 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 |  |
