Friday, February 3, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Ended the workout week with a work and rest floor block and a run to row for the other have of this morning’s 5am session.
Tiffany was back with me as she wasn’t feeling well and slept in while I got in a session but didn’t post it yesterday as it was a new signature template, but underwhelming.
Today’s was a tricky one, because I’ve been on a good streak lately with my calorie burns at about an average of 700 and the 12 plus splat points we all strive for at OTF.
Why tricky, run to rows lacks consistency and longer runs on the treads and the tread to the rower distance is not far. Hard for me personally to get a lot of splats, but I did today and the streak continues.
On to the workout:
For the weighted exercises I went with 30 and 40 pound dumbbells.
Floor Block 1 - 11 minutes work & rest
• 8 TRX single arm squat reach with rotations, rest (each side)
• 8 close grip chest presses (explosive tempo), rest (40’s)
• 8 single leg lateral step ups on a bench with power, rest
• 8 total sit up with alternating rotations, rest
Floor Block 2 - 11 minutes work & rest
• 8 split stance single arm high rows, rest, (each side) (40’s)
• 8 clean to presses, rest (started with 30’s and ended with 40’s)
• 16 total hop overs off the bench, rest
• 8 high plank to low planks, rest
• FINISHER: 30 seconds of high plank to low planks - AMRepsAP (As Many Reps as Possible)
Was excited to generate enough splats today and I didn’t have to run 10 plus miles per hour, so topped out at 8.5mph and can save the higher speeds for tomorrow’s Saturday morning session.
Tread Block 1
• 3 minute tread for time
• Check distance (about .4 miles)
• Transition to rower
Tread / Row Block 1 - 6.5 minutes
• 30 second ALL OUT row
• 30 second rack & rest
• 30 second ALL OUT row
• 30 second rack & rest
• 30 second ALL OUT row
• Transition to treadmill
• Walk/run your distance from tread block 1 (I ran it of course)
• Transition to rower
• Row until time is called
Row Block 1
• 3 minute row for time (stroke rate < 30 strokes / minute)
• Check distance (I reached 700 plus meters.
• Transition to treadmill
Tread Row Block 2 - 6.5 minutes
• 30 second ALL OUT
• 30 second walking recovery
• 30 second ALL OUT
• 30 second walking recovery
• 30 second ALL OUT
• Transition to rower
• Row your distance from row block 1 (matched it)
• Transition to treadmill
• Tread until time is called with a last 30 second ALL OUT (I finished out with a 9mph run)
Although my wattage only hit 300 watts today, I still rowed close to 3,000 meters
My OTBEAT HEART RATE MONITOR RESULTS:
Not 700 calories burned but close enough and 14 splats! Too much time in the grey zone, but that didn’t hurt my other numbers.
ZONES:
Tomorrow, our home studio OTF Nona North celebrates 7 years opened and although Tiffany and I didn’t start there we have been going there for all their 7 years.
Did I mention, this month I start my 9th year as an Orangetheory member and Nona North is my third home studio through the years.
We’ll be working out to a live DJ In tomorrow’s workout 💪🏽🍊🧡🎉🤟🎉 and Coach Angeline getting us hyped!
MORE LIFE
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 3189
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 |  |
