Wednesday, May 24, 2023 - 2G - 60 minute
E = Endurance
S = Strength
P = Power
This morning I completed the fifth of seven days of 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 currently doing all 7 days while my wife Tiffany is doing six out of seven days. Tiffa took today off and I drove over to the home studio OTF NONA NORTH as we've done this entire challenge to continue the challenge.
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. Jumpstart (completed today)
Day 6. Power Surge
Day 7. High Voltage
With Tiffany taking a breather and taking a day off from the 7-Day challenge, which I'm always proud of her when she listens to her body. I always worry that she's trying to keep up with me and I don't want her to take any chances of hurting herself further. She's currently dealing with a hip issue and that is a perfect example why I'm glad she took the break. She will be back at it with me tomorrow morning.
Today's workout was probably the best since the first day. I still had my best stats this past Saturday with the start of MAYhem, but that was a 90 minuteute session allowing me to get those extra splats and calorie burn.
With today's workout, I still was able to burn almost 700 calories, rowed a total of 2,287 meters and hit 415 watts of power with a rowing speed at 13.4 miles per hour and although I was shy of the 2.6 miles that I have been accumulating the last couple of days; I ran a totoal of 2.56 miles without any walking recoveries, so it was a straight run and the running part of the template included INCLINES % throughout the whole run. I did run at a 10 mile per hour speed on the last ALL OUT.
Today's Workout Template: Day 5 of the Orangetheory "ALL OUT MAYHEM" seven-day fitness challenge. Today's workout is called "JUMPSTART"
Like most of the templates this week, heavy dumbbells were not necessary as these challenges are more about power and speed within a very short time of reps and transition times. I simply chose 20 pound dumbbells for the (weighted) excercises, like I've done since Monday.
The Work:
Floor / Row Block - 23 minute rep & recover
• 2.5 minute to complete:
• 12 froggers
• 6 total bicep curls to alternating front loaded reverse lunges (weighted)
• 8 high pulls (weighted)
• 10 reverse grip low rows (weighted)
Recover when done, transition to the rower:
• 2.5 minute to complete
• 12 froggers
• 300 meter push row
Recover when done, transition to the floor:
• 2.5 minute to complete:
• 12 froggers
• 6 total bicep curls to alternating front loaded reverse lunges (weighted)
• 8 high pulls (weighted)
• 10 reverse grip low rows (weighted)
Recover when done, transition to the rower:
• 2.5 minute to complete
• 12 froggers
• 300 meter push row
Recover when done, transition to the floor:
• 2.5 minute to complete:
• 12 total alternating jump lunges with a hop
• 6 total incline sit up and stand to a shoulder press (weighted)
• 8 inclined chest flys (weighted)
• 10 inclined close grip chest presses (weighted)
Recover when done, transition to the rower:
• 2.5 minute to complete
• 12 total alternating jump lunges with a hop
• 300 meter push row
Recover when done, transition to the floor:
• 2.5 minute to complete:
• 12 total alternating jump lunges with a hop
• 6 total incline sit up and stand to a shoulder press (weighted)
• 8 inclined chest flys (weighted)
• 10 inclined close grip chest presses (weighted)
Recover when done, transition to the rower:
• 2.5 minute to complete
• 12 total alternating jump lunges with a hop
• 300 meter push row
Recover when done, transition to the floor:
• 2.5 minute to complete
Member’s choice: I chose the secondond group of excercises
• 12 froggers
• 6 total bicep curls to alternating front loaded reverse lunges (weighted)
• 8 high pulls (weighted)
• 10 reverse grip low rows (weighted)
or
• 12 total alternating jump lunges with a hop
• 6 total incline sit up and stand to a shoulder press (weighted)
• 8 inclined chest flys (weighted)
• 10 inclined close grip chest presses (weighted)
Recover when done and get ready for the:
FINISHER: 30 secondonds of froggers or a 30 secondond ALL OUT row (I chose to row)
Transition to the treadmill:
Tread Block
• 1 minute base
• 1 minute base to push
• 30 second push
• 1 minute base @ 1.5%
• 1 minute base to push @ 1.5%
• 30 second push @ 1.5%
• 1 minute base @ 2%
• 1 minute base to push @ 2%
• 30 second push @ 2%
• 1 minute base @ 2.5%
• 1 minute base to push @ 2.5%
• 30 second push @ 2.5%
• 1 minute base @ 3%
• 1 minute base to push @ 3%
• 30 second push @ 3%
• 1 minute base @ 3.5%
• 1 minute base to push @ 3.5%
• 30 second push @ 3.5%
• 1 minute base @ 4%
• 1 minute base to push @ 4%
• 30 second push @ 4%
• 1 minute base @ 4.5%
• 1 minute base to push @ 4.5%
• 30 second push @ 4.5%
• 1 minute base @ 5%
• 1 minute base to push @ 5%
• 30 second push @ 5%
• 30 second ALL OUT @ 5%
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 3266
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 |