Saturday, April 1, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Another workout with my ride or die as Tiffany is still on her business trip and will be for a few more days. She also left feeling under the weather, so hopefully when she gets back it's not too long after that she gets back to burning splats under the orange lights with me.
Today, I drove out a bit further to OTF Clermont and worked out for Coach Brandon and he was happy to see me and I just felt very welcomed and of course I couldn't pass up a chance to get it on the after workout photo lol.
It was an awesome workout and my chart and stats were on point for a Splaturday and the first day of the month!
On to the workout:
There was only one weighted exercise and I went with a 40 pound dumbbell. The TRX and body weight exercises made up the rest of the excercises on the floor.
Floor Block 1: (FOUR ROUNDS)
• 6/8/10/12 Bird Dog Low Rows (weighted) I went with a normal Low Row without doing the bird dog, since I decided to go with a heavier weight. I could do the balancing with at least a 35 pounder, but not the 40.
• 6/8/10/12 Decline Push Ups
• 6/8/10/12 Leg Lift (Each Side) using the TRX
• 100 meter push row and increase it by 50 meters each round.
To the treads where running on inclines % was the torture lol.
Tread Block 1: Challenge was to try to maintain your original push pace at 3%
• 1 minute push at 3%
• 1 minute base at 1%
• 1 minute push at 4%
• 1 minute base at 1%
• 1 minute push at 5%
• 1 minute base at 1%
• 1 minute push at 6%
• 1 minute base at 1%
• 1 minute push at 7%
• 1 minute base at 1%
• 30 second ALL OUT at 8%
Floor Block 2: Same Thing 6/8/10/12
• TRX pull ups
• TRX knee roll outs
• Lateral Jumps off the bench (total left/right)
• Burpees
FLOOR FINISHER: 1 minute of Burpees
back to the treadmills:
Tread Block 2: Challenge was to increase our speeds as the inclines decreased
• 1 minute ALL OUT at 6%
• 1 minute walking recovery
• 1 minute ALL OUT at 5%
• 1 minute walking recovery
• 1 minute ALL OUT at 4%
• 1 minute walking recovery
• 1 minute ALL OUT at 3%
• 1 minute walking recovery
• 1 minute ALL OUT at 2%
• 1 minute walking recovery
• 1 minute ALL OUT at 1%
I went beast mode today and the highlight without question is my first 500 plus watts of power on the rower at 534 watts. I have hit 500 in a couple of years and it may take a bit to get it again, but 2023 is definitely treating me so good. 21 and 22 was shit, but I never gave up. I kept on working out knowing that I would get back to my old self even when there were days I wanted to give up. May not be as strong tomorrow, but I'll be ready.
I didn't want to overextend myself to the point where I suffer any setbacks, so kept my running speeds on the inclines between 5.9 and 9.5 miles per hour and yes I was gassed out towards the end and by that last ALL OUT.
My OTBEAT HEART RATE MONITOR RESULTS:
The chart wasn't a pyramid, but I spent very little in the grey and blue zones; so that makes for a great workout. 845 calories and 21 splats was very much beast mode.
ZONES:
Tomorrow, on Sunday Funday, I'll be heading out to our former home studio OTF Hunters Creek to burn splats with the 9:15am Crew and one of our favorites Coach Nick.
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 3226
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 |  |
