Thursday, May 5, 2022
ESP Template including Run to Restercise Tread Blocks - 60 minutes
Although today is Cinco de Mayo, Orangetheory Fitness didn’t tailor the template for it.
It was business as usual.
Tiffany and I, did switch it up a bit and went down the road to one of the sister studios OTF Nona South and burned splats for Coach Kyra; who is one of my favorite Coaches.
She’s also cool as heck. Love her Vibe.
The week, basically will have had us workout for a different Coach, each session, the whole week; which hasn’t happened in a while. Except yesterday, which was a rest day for Tiffa and me.
The template itself definitely was a good one and one of the newer templates introduced in the new format.
On to the template:
I went with 60 pounder for the weighted exercises.
Floor Block 1 - 5 minutes (circuit for warm up)
• 10 step out goblet squats
• 5 walkout to 5 pushups
• 10 isolated bridge marches
Floor Block 2
• 30 seconds of sumo dead lifts (weighted)
• 1 min to do 10 hand release pushups
• 30 seconds of sumo dead lifts (weighted)
• 1 min to do 10 hand release pushups
• 30 seconds of sumo dead lifts (weighted)
• 1 min to do 10 hand release pushups
• 30 sec x sumo dead lift
Floor Block 3
• 30 seconds of goblet step out squats (weighted) to the left side
• 1 minute to do 5 plank arm reaches -each side
• 30 seconds of goblet step out squats (weighted) to the right side
• 1 minute to do 5 plank arm reaches -each side
• 30 seconds of goblet step out squats (weighted) to the left side
• 1 minute to do 5 plank arm reaches -each side
• 30 seconds of goblet step out squats (weighted) to the right side
• 1 minute to do 5 plank arm reaches -each side
Floor/Row Block 4
• 30 second ALL OUT row
• 45 seconds to do 10 total alternating jump lunges
• 30 second ALL OUT row
• 45 seconds to do 10 total alternating jump lunges
• 30 sec ALL OUT row timed with the treadmill group
To the treadmills where it was a Run to what is called, Restercise - resting, but actually doing an exercise.
Tread Block 1 -18.5 minutes
I ran this block at 6.7mph
• 0.5 mile run @ base pace
• 10 total step out isolated squats + 10 total reverse lunges
Each Side for the two exercises above
I ran this block at 7.1mph
• 0.4 mile run @ base to push pace
• 10 total step out isolated squats + 10 total reverse lunges
Each Side for the two exercises above
I ran this block at 7.5mph
• 0.3 mile run @ base pace
• 10 total step out isolated squats + 10 total reverse lunges
Each Side for the two exercises above
I ran this block at 7.7
• 0.2 mile run @ push to ALL OUT pace
• 10 total step out isolated squats + 10 total reverse lunges
Each Side for the two exercises above
I ran this block at 7.7
• 0.1 mile run @ ALL OUT pace
• 10 total step out isolated squats + 10 total reverse lunges
Each Side for the two exercises above
• Run for time (didn’t really have that much time remaining)
Tread Block 2
• 30 second ALL OUT
I ran it at 7.7mph
• 45 second walking recovery
• 30 second ALL OUT
I ran it at 8.7mph
• 45 second walking recover
• 30 second ALL OUT
I ran it at TWELVE miles per hour
If you follow my OTF journey, my 12 speeds are limited these days; but extremely happy to have knocked one out today!!
My OTBeat Heart Rate Monitor results was better than average, although not a perfect chart; the numbers were very good:
Tomorrow FriYAY morning, Tiffany and I will be back at the home studio OTF Nona North to burn splats for Head Coach Mariah:
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 3062 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 |  |
