Thursday, February 16, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Posting this morning’s workout from what seems eons ago.
Tiffany and I drove to OTF Nona South and burned splats with the 5am members while Coach Elise energetically got us through the template.
Similar to yesterday and as my days get busier mostly because of work, I am left to post the workout 17 hours later and 7 hours away from the next workout.
Thankfully, I get to do it through 
On to the workout:
The floor block today called for moderate dumbbells, so I kept them at 25 pounders for the weighted exercises, which is a huge contrast from the 30’s through 50’s I used in yesterday’s session.
Floor Block - 14.5 minutes
• 3 rounds of back to backs:
• 10 total alternating lateral lunges
• 5 TRX reverse lunges to single leg jump - each side
• REST
• 3 rounds of back to backs:
• 5 balance bicep curls (weighted)
• 5 TRX single arm low rows - each side
• REST
• 3 rounds of back to backs:
• 10 total crunch hold (weighted) with over unders
• 10 total high plank to alternating side planks
• REST
• BONUS: Complete all exercises as a single block until time is called
The only block on the rowers today and that probably means we are probably going to do a ton of rowing tomorrow.
Row Block - 7 minutes of work & active recoveries
• Repeat until finisher:
• 15 stroke ALL OUT row (check distance)
• 10 total alternating halos (weighted) - each side
• FINISHER: 30 second ALL OUT row
Only reached 368 powers of watts and it was a perfect time to blow past 400 but I didn’t get it done today, but I totaled under 1,500 meters for the little time we rowed today.
Where yesterday I hit a 10mph run on a 5% incline, today I ran a 12mph ALL OUT to end the run block. These are marks I haven’t been consistent on for some time now, but this year so far I’m getting closer to feel that mode without the injuries dragging me down. STOKED!
Tread Block 1
• 2 minute push
• 1 minute base
• 30 second ALL OUT
• 1 minute walking recovery
• 2 minute push
• 30 second ALL OUT
Tread Block 2
• 90 second push
• 1 minute base
• 30 second ALL OUT
• 1 minute walking recovery
• 90 second push
• 30 second ALL OUT
Tread Block 3
• 1 minute push
• 1 minute base
• 30 second ALL OUT
• 1 minute walking recovery
• 1 minute push
• 30 second ALL OUT
• 90 second walking recovery
• 30 second ALL OUT
My OTBEAT HEART RATE MONITOR RESULTS:
677 calories and 14 splat points was a nice enough burn.
ZONES:
Tomorrow, we will be working out at our home studio OTF NONA NORTH and Head Coach Mariah will get be managing the 5am members through the Friday template!
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 3197
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight175 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
