Sunday, April 2, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Compared to yesterday's SESSION today was a tad under brutal lol.
I'm sure it was more that I was on my 5th out of the 6 days of working out under the orange lights.
My last rest day was last Wednesday and it will be the same this week but I still have two more workouts until then.
Today, I drove to our former home studio OTF Hunters Creek and worked out for Coach Nick with the 9:15am Sunday Funday Crew.
My wife Tiffa is still away on business, so I've been working out without my ride or die for about a week.
On to the workout:
Where yesterday, there was only one opportunity to use dumbbells today was multiple chances.
I alternated between 25, 30, 35, 40 and 50 pound dumbbells depending on the (weighted) execercise and of course where my shoulder would be less impacted.
Floor 1st block
We had to go over to the rowers and do a
1 minute row buy in
then to the floor:
6-10 Single Arm High Rows (weighted)
6-10 1/2 kneeling to full lateral step ups, each side ((weighted)
back to the rower:
1 minute row buy out
Floor 2nd block
1 minute row buy in
6-10 Single Arm Chest Presses ((weighted)
6-10 Goblet Toe Tap standing on the bench (weighted)
1 minute row buy out
Floor 3rd block
30 second kneeling tall bicep curls (weighted)
30 second tricep push ups
30 second kneeling tall bicep curls (weighted)
30 second tricep push ups
30 second kneeling tall bicep curls (weighted)
Yesterday, I went over 500 watts of power of the rowers and that was epic for me, because it's been a long time since I had done that. I'm just happy to go over 300 watts consistently, which I'm doing more this year and today I did hit 329 watts with a speed of 12 miles per hour in that power row.
Not as much row distance opposed to yesterday, since we spent less time on the rowers, but almost rowed 1500 meters so that's not bad.
Didn't expect to have back to back days where inclines % were predominant in the run blocks and that is where I had to dig deep to find that extra burst of energy to get through it.
Tread 1st block
1 minute push
1 minute base 1%
1 minute base 2%
1 minute base 3%
1 minute base 4%
1 minute base 3%
1 minute base 2%
1 minute base 1%
1 minute all out
Walking Recovery
Tread 2nd block
1 minute push
1 minutebase 4%
1 minute base 3%
1 minute base 2%
1 minute base 1%
1 minute base 2%
1 minute base 3%
1 minute base 4%
1 minute all out
Walking Recovery
Thread 3rd block
30 second push
30 second base 4%
30 second base 5%
30 second base 4%
30 second ALL OUT
I actually hit 2.5 miles as I did yesterday.
My speeds were similar to yesterday as well.
Today, I was between 6.2 miles per hour at a max of 9.2mph.
My OTBEAT HEART RATE MONITOR RESULTS:
Again, my stats were similar although my calorie burn was higher yesterday my 790 burn today wasn't too far off and I hit 20 splats which was one less than yesterday's total.
My chart was much prettier yesterday as I spent less time in grey and blue zones and more today, but the template dicates how my heart rate recovers and how swift we had to transition yesterday and how much more stationary the floor work was especially with heavier dumbbell work.
ZONES:
Tomorrow, I go workout with the 5:15am Crew over at our home studio OTF Nona North and Head Coach Mariah managing us through the template.
Tiffa is expected to fly in this week, so a few more days without my ride or die.
About Orangetheory Fitness (OTF)
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OTBEAT FAQ
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I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3227
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 |  |
