Tuesday, January 3, 2022 - 60 minutes
Template:
E = Endurance
S = Strength
P = Power
Second workout under the orange lights in 2023 was a definite struggle bus for me and Coach Elise saw me in that mode, but came by and gave me props for getting in the workout despite my lag.
Tiffany and I went to OTF Nona South for today’s high intensity interval training session.
Today, had a long “anchor” block on the floor.
On to the workout template of the day:
I stuck with 25 pound dumbbells for the weighted exercises. Just couldn’t push pass that today.
Floor Block 1 - 7.5 minutes
• One round of these exercises
• 10 total walkout to high plank alternating shoulder taps
• 10 back extensions to lat pull-downs
• 20 total bicycle crunches, rest
• Repeat until time finished
• 200 meter ALL OUT row
• 5 alternating jump lunges
I did pull a 340 watt during the rowing, which compared to yesterday’s crappy wattage was the highlight for me.
Floor Block 2 - 14.5 minutes
• Anchor 1: 10 total weighted alternating shoulder presses with rotations (explosive tempo)
• Anchor 2: 10 weighted reverse grip low rows (explosive tempo)
• Anchor 3: 10 weighted chest presses (explosive tempo)
• Back to back exercises:
• anchor 1 + 10 total walkout to high plank alternating shoulder taps
• anchor 1 + 10 back extensions to lat pull-downs
• anchor 1 + 20 total bicycle crunches, rest
• anchor 2 + 10 total walkout to high plank alternating shoulder taps
• anchor 2 + 10 back extensions to lat pull-downs
• anchor 2 + 20 total bicycle crunches, rest
• anchor 3 + 10 total walkout to high plank alternating shoulder taps
• anchor 3 + 10 back extensions to lat pull-downs
• anchor 3 + 20 total bicycle crunches, rest
• If finished, row for distance (didn’t get to this)
• FINISHER: 30 second ALL OUT row
One of my worst if not the worst treadmill activity I ever had. I had a tough time finding a consistent and comfortable speed and pivoted from power walking to running a lot more than I would have liked.
Lowlights: I only maxed out at 6 miles per hour speed.
Highlight: Did manage a 10% incline and did total 1.8 miles.
Important to note, today’s template already included inclines %
Tread Block 1 - 7.5 minutes
• 2 minute push
• 90 second base
• 1 minute push @ 4%
• 90 second base
• 90 second push @ 4%
Tread Block 2 - 7 minutes
• 2 minute push
• 75 second base
• 1 minute push @ 3%
• 75 second base
• 1 minute push @ 3%
Tread Block 3 - 6 minutes
• 2 minute push
• 1 minute base
• 1 minute push @ 2%
• 1 minute base
• 30 second push @ 2%
• 30 second ALL OUT @ 2%
My OTBEAT HEART RATE MONITOR RESULTS:
Horrendous chart results and one I hope to forget.
Tomorrow is rest day and Thursday is the first benchmark challenge of 2023, which will be the 200 meter row for time.
If I can fall between my best and my previous times, I’ll forget today’s horrible chart lol.
For now, I’m looking forward to rest tomorrow.
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 3168
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight180 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
