Saturday, February 4, 2023 - 3G - 60 minutes
E = Endurance
S = Strength
P = Power
A Saturday workout under the orange lights is always extra energetic, because Tiffany and I get to sleep a few extra hours before the session.
Usually our workouts are at 5am or 5:15am during the week and today we went to the 9:15am session.
Tiffany and I went to our home studio OTF Nona North as they celebrated their seventh year anniversary and fellow member was guest DJ, so working out to live mixes is cool.
On to the workout:
I maxed out at 400 watts and got in over 3100 plus meters.
Row Block 1 - 6.5 minutes
• 2 rounds of:
• 30 seconds of foot exchanges
• 30 seconds of squat jacks
• Row until time
• Check distance
Row Block 2 - 6.5 minutes
• Goal: beat your distance from block 1
• 30 second ALL OUT row
• 30 second recovery
• 30 second ALL OUT row
• 30 second recovery
• 30 second ALL OUT row
• 30 second recovery
• 30 second ALL OUT row
• 30 second recovery
• 30 second ALL OUT row
• 30 second recovery
• 30 second ALL OUT row
• 30 second recovery
• 30 second ALL OUT row
I went with 30, 35 or 40 pound dumbbells for the weighted exercises.
Floor Block 1 - 6.5 minute circuit
• 8 tap front squats, butt hitting the bench front loading dumbbells (30’s)
• 8 neutral grip shoulder presses (35’s)
• 8 low rows (40 pounder)
Floor Block 2 - 6.5 minute circuit: unilateral
• 8 Rear Foot Elevated (RFE) Split Squat, each side (30’s)
• 8 half kneeling single arm shoulder presses, each side (35’s)
• 8 bird dog low row on the bench, each side (40 pounder)
• FINISHER: 30 seconds of lateral hop to 4 x high knees
I was able to RUN all the inclines - % - and my speeds was as low as 5mph, but ended at 10 miles per hour on the last ALL OUT!
Tread Block 1 - 6.5 minutes
• 0.15 miles @ 1%
• 30 second walking recovery
• Repeat adding 2% to the treadmill incline after each round
• Check incline
Tread Block 2 - 6.5 minutes
• 0.1 mile @ picking up from last incline from block 1 (I had finished at 7% incline)
• Each round take 1% off the incline
• Bonus: run until time is called @ 1% incline
• FINISHER: 30 second ALL OUT run or power walk for those who prefer not to run. I ran :-) 10mph
My OTBEAT HEART RATE MONITOR RESULTS:
Ended the session with great numbers and an awesome chart with 843 calories and 21 splats burned 🔥 including 26 splats in the green zone. A thing of beauty!
ZONES:
Sunday Funday Activity Walk tomorrow - Weather Permitting
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 3190
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 |  |
