Signature Workout: Luck of the Draw - My Actifit Report Card: March 17 2022
Thursday, March 17, 2022
Template: Endurance- 60 minutes
Signature Workout, in honor of St. Patrick’s Day - “Luck of the Draw”
Ok, so sometimes there are signature workouts where the theme takes over and although the workout is still taken seriously.
But, I knew based on how the template was set up; I was going to have a shitty OTBEAT shitty result.
I also knew that, getting my 12 splats was going to be virtually impossible; so I approached it as such.
Tiffany and I were at OTF Nona North for today’s green burn 🤣
Coincidentally, the Ginger Ninja 🥷 Coach Christen is mostly Irish ☘️ and she was PUMPED to celebrate while kicking our asses!
On to the “LUCK OF THE DRAW” Endurance template:
Floor Block - 23 minutes
I went with 40 pound dumbbells for the weighted exercises and totally hate the feet in the TRX straps, so went running man on those instead.
• 3 rounds of:
• 12 overhead tricep extensions (weighted)
• 6 TRX single arm low rows - each side
• 17 TRX knee tucks (once only)
• 3 rounds of:
• 12 total alternating lateral lunge (weighted) - 6 each side
• 6 TRX single leg squat - each side
• 17 x TRX knee tucks (once only)
• 3 rounds of:
• 12 hip bridges (weighted)
• 12 plank pull throughs (weighted) - 6 each side
• 17 x TRX knee tucks (once only)
• If finished then repeat all exercises as a single block excluding the knee tucks - one round at a time (I did two rounds of these)
On to the treads:
Went 6.5 miles per hour for all the running intervals. This is where the chances of getting splats was going to be a challenge. Not much running time to do so and no continuity. For 99.99% of these OTF sessions- the cardio is key to my getting the 12 plus splats.
Tread Block 1
• Reset monitor
• 3 minute run for distance
• Remember your distance (this was the luck of the draw part)
Tread / Row Block 2 - 13.5 minutes
• If even distance from Block 1 (1 mile run) then swap to rower
• If odd distance from Block 1 then 1700 meter row then swap to treadmill (I got stuck with rowing more than running.
When completed:
• Repeat until time:
• 0.17 mile run
• 170 meter row
Tread Block 3
• 3 min run for distance
• Try to match or beat your distance from block 1 (I did, but it didn’t help with the splats 🤪)
My Orangetheory Fitness Heart Rate Monitor results was horrendous, but I felt good after the workout and it was fun as well:
Back to normal, where Tiffany and I are right back at the home studio OTF Nona North burning splats for Head Coach Mariah:
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:
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight170 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
Way to go @jimmy.adames
Great activity my friend
Have a blessed and successful day mate
You all look great 😉
!ALIVE
@jimmy.adames! You Are Alive so I just staked 0.1 $ALIVE to your account on behalf of @heartbeatonhive. (10/20)
The tip has been paid for by the We Are Alive Tribe through the earnings on @alive.chat, feel free to swing by our daily chat any time you want.
Thank You 🙏🏼 @benthomaswwd
Another great workout. Thanks for sharing.
Thanks 🙏🏼 @rcaine - today’s was a good one too. I got my splats today 😜
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