Saturday, June 24, 2023 - 2G - 90 minutes
E = Endurance
S = Strength
P = Power
This morning, Tiffany and I went to burn splats under the orange lights - as usual; but it was the 90 minute version of the template. If you follow my 
I needed today's 90 in the worst way, because the last couple of days I've had to learn to manage my new injuries. I've been working out at Orangetheory Fitness for many years, so I know my body enough to know when I just can't make a go of it and skip a class or two. Early when I started you would have to knock me out cold to stop me from missing any OTF workouts.
The last couple of days, I've had my worst stats as far back as I could remember.
With all that said, I had a mission today. My usual sweat equity had to be turbocharged. There was no way in hell was I going to accept not getting more than decent stats. Well, I got that and more. I managed to get through the 90 minute without experiencing any issues that would have slowed me down.
I was ready for battle 🤪
Today included inclines % on the run blocks and I used 20, 25, 30 and 35 pound dumbbells for the (weighted) excercise.
I ran a total of 3.95 miles but because I was trying not to make things worse for me with the ankle I kept my speeds to as low as 5.8 miles per hour and just maxed at out 8.5 miles per hour.
There wasn't that much rowing, but still rowed a total of 1,684 meters and did row as hard at 401 WATTS of power but the rowing speed at just 12.5 miler per hour and didn't want to make things worse for me elbow.
I was very systematic with what I was dealing with and still had an amazing workout.
I burned 1036 calories and 15 SPLATS!
It was odd, but today's class was split a 45/45 and more 2G than 3G which is normally what we are accustomed to during a 90 minute session.
The Work:
45 minutes of floor work.
Floor block 1 / CIRCUIT:
All excercises on the floor were (weighted) reps
5 swing lunges with rotations, each side
10 tall kneeling halos
10 inclined bench bicep curls (yes, definitely challenging even when I don't have elbow issues)
Rower: blocks were timed with the tread. All push rows should be between 24-28 Strokes Per minute.
Floor block 2 /Work and Rest:
5 inclined bench single arm chest presses, each side
5 inclined bench hammer curl to stand
10 seated low rows
Rower: blocks were timed with the tread. All push rows should be between 24-28 Strokes Per minute.
Transition over to the treadmills:
45 minutes of running mostly on inclines %.
Tread block 1: 11.5 minute
• 2.5 minute push
• 30 second base
• 2 minute push
• 30 second base
• 1.5 minute push
• 30 second base
• 1 minute push
• 30 second base
• 30 second push
• 30 second base
• 30 second all out
Tread block 2: 11.5 minute
• 30 second push
• 30 second base
• 1 minute push
• 30 second base
• 1.5 minute push
• 30 second base
• 2 minute push
• 30 second base
• 2.5 minute push
• 30 second base
• 30 second all out
Tread block 1: 11 minute
• 2.5 minute push
• 30 second base
• 2 minute push
• 30 second base
• 1.5 minute push
• 30 second base
• 1 minute push
• 30 second base
• 30 second all out
Tread block 2: 11 minute
• 30 second base
• 1 minute push
• 30 second base
• 1.5 minute push
• 30 second base
• 2 minute push
• 30 second base
• 2.5 minute push
• 30 second all out
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
After class we all took picture outside of the studio:
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 Med Ball?
https://www.verywellfit.com/medicine-ball-training-1229699
What are Resistance Bands?
https://www.wodfitters.com/pages/the-definitive-guide-to-resistance-bands-and-workout-bands
What is a TRX?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3288
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
