Monday, May 16, 2022
ESP Template - 60 Minutes
Well, regardless of the last few days of three Orangetheory Fitness workouts in a row and yesterday’s 10k with the run club under the scorching sun, Tiffany and I managed to get our butts into today’s session.
We worked out for our Head Coach Mariah at the home studio OTF Nona North and although, today’s template was probably a good one to accept; not getting my 12 splats:
With All Out Mayhem scheduled at the end of the month, actually, Day One is this upcoming Saturday; OTF has jumbled up the new format May templates and we recently did today’s template on MAY FIFTH!!
All Out Mayhem consists of 7 days of more challenging, yet doable, workouts to encourage our members to awaken their inner athlete.
Members are encouraged to register and complete 4 workouts across the 7 days. Each day is themed to build excitement and focuses on specific muscle groups:
Tiffany and I will do all 7, like we did the last two.
On to the template:
I again went with a 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 an average of 7.5 miles per hour except for the 8mph on the ALL OUTS and an occasional 6mph in the base part, but immediate part pivot to 7.5 for push.
• 0.5 mile run @ base pace
• 10 total step out isolated squats + 10 total reverse lunges
Each Side for the two exercises above
• 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
• 0.3 mile run @ base pace
• 10 total step out isolated squats + 10 total reverse lunges
Each Side for the two exercises above
• 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
• 0.1 mile run @ ALL OUT pace
• 10 total step out isolated squats + 10 total reverse lunges
Each Side for the two exercises above
Ran for time until Coach directed our close out into the second tread block:
Tread Block 2
• 30 second ALL OUT
• 45 second walking recovery
• 30 second ALL OUT
• 45 second walking recover
• 30 second ALL OUT
On May 5th, it was a Thursday and it was after a rest day, so I ran my last All Out at a 12 miles per hour speed; but today I maintained an 8mph on my All Outs.
My OTBeat Heart Rate Monitor results was disappointing to a certain extent, but I managed to burn 658 calories and only 7 splats, so no after burn and although we were off and on the treads; I ran two miles:
Coincidentally, tomorrow; Tiffany and I will be heading to OTF Nona South to work out for Coach Kyra who coached this template the last time Tiffa and I did it:
Tomorrow is the one mile benchmark! My right heel, is throbbing a bit; but my best was running it at 6 minutes and 36 seconds in October 2020 and I have not been able to match or beat that time since then and I have to keep at it:
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 3070 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 |  |
