Tuesday, May 23, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
We are in the fourth of seven days into the "All Out Mayhem" seven-day fitness challenge, which is designed to push us to our limits adding some extra intensity outside of we usually do when we do our regular sessions most of the week and weekends. The challenge is to complete 4 out of the 7, I'm going to do all 7 days while my wife Tiffany is going to skip one and do six out of seven.
Orangetheory is a High Intensity Interval Training workout or HIIT and challenges like these are set up for members to put all the hard work to the test and see how much we have adapted to the HIIT sessions. It's also fun as heck.
The template names for 2023:
Day 1. Rush Hour (completed)
Day 2. Amped Up (completed)
Day 3. Flash Forward (completed)
Day 4. Hit the Switch (completed today)
Day 5. Jump Start
Day 6. Power Surge
Day 7. High Voltage
This morning, Tiffany and I drove over to our home studio as we have done the last few days and worked out with the 5am crew and Coach Alex managed us through today's "ALL OUT MAYHEM" challenging template of the day.
Got through today's extra intense workout and although I would have liked a better chart result and stats, the work I put in has me in a good place physically to finish out all seven days of the challenge.
I only burned 663 calories and splat count was low at 5. I haven't hit the 12+ splats since Saturday, but that was the first day of MAYhem and it was a 90 minute session.
Today, was no rowing outside of the warm-up which only totalled 644 meters and below the 300 watts of power, so it was only 2 1/2 minutes of rowing. I'm sure they will make up for that tomorrow and crush us with tons of rowing lol.
On the treadmill, I actually did pretty good as I got in another 2.6 miles and I hit as high as 12 miles per hour of speed on the last ALL OUT. Considering it was a switch template and there was no consistent running in today's template that was actually damn good for under 24 minutes of running.
Today's Workout Template: Day 4 of the Orangetheory "ALL OUT MAYHEM" seven-day fitness challenge. Today's workout is called "HIT THE SWITCH"
Switch template, no rowing included int the template today.
I chose super easy dumbbells again with 20 pounders for the weighted excercises. This template was also not set-up for heavier dumbbells as these were short-timed excercises and handful of switches between two groups from tread to floor and vice versa and repeat.
The Work:
Tread Block 1
• 30 second ALL OUT
• 30 second walking recovery
• 30 second push
• 30 second ALL OUT
• 30 second walking recovery
• 30 second base to push
• 30 second push
• 30 second ALL OUT
• 30 second walking recovery
• 30 second base
• 30 second base to push
• 30 second push
• 30 second ALL OUT
• Switch to floor
Floor Block 1
• 30 second low bench squat jack
• 30 second rest
• 30 second low bench decline push up
• 30 second low bench squat jack
• 30 second rest
• 30 second low bench high plank alternating toe tap
• 30 second low bench decline push up
• 30 second low bench squat jack
• 30 second rest
• 30 second pulsing half squat
• 30 second low bench high plank alternating toe tap
• 30 second low bench decline push up
• 30 second low bench squat jack
• Switch to treadmill
Tread Block 2
• 30 second ALL OUT
• 30 second walking recovery
• 30 second push
• 30 second ALL OUT
• 30 second walking recovery
• 30 second base to push
• 30 second push
• 30 second ALL OUT
• 30 second walking recovery
• 30 second base
• 30 second base to push
• 30 second push
• 30 second ALL OUT
• Switch to floor
Floor Block 2
• 30 second clean
• 30 second rest
• 30 second alternating arnold press
• 30 second clean
• 30 second rest
• 30 second reciprocating row
• 30 second alternating arnold press
• 30 second clean
• 30 second rest
• 30 second pulsing half squat
• 30 second reciprocating row
• 30 second alternating arnold press
• 30 second clean
• Switch to treadmill
Tread Block 3
• 30 second ALL OUT
• 30 second walking recovery
• 30 second push
• 30 second ALL OUT
• 30 second walking recovery
• 30 second base to push
• 30 second push
• 30 second ALL OUT
• 30 second walking recovery
• 30 second base
• 30 second base to push
• 30 second push
• 30 second ALL OUT
• Switch to floor
Floor Block 3
• 30 second torso rotation
• 30 second rest
• 30 second high plank alternating kick through
• 30 second torso rotation
• 30 second rest
• 30 second alternating tall kneeling to squat
• 30 second high plank alternating kick through
• 30 second torso rotation
• 30 second rest
• 30 second pulsing half squat
• 30 second alternating tall kneeling to squat
• 30 second high plank alternating kick through
• 30 second torso rotation
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
About Orangetheory Fitness (OTF)
https://www.orangetheory.com/en-us/
OTBEAT FAQ
https://www.orangetheory.com/en-us/otbeat-link-faq/
What is a BOSU?
What is a TRX?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3265
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft | Weight160 lb | Body Fat% | |||
Waist34 in | Thighsin | Chestin |