Specialty Template: Five by Five - Strength Session - My Actifit Report Card: March 21 2022
Monday, March 21, 2022
NEVER MISS A MONDAY
Template: Strength
Specialty Workout: “5x5” - 60 minutes
Today’s template was one of those solid sessions, where you get to challenge yourself and probably push the boundaries a bit on how much dumbbell weight you choose and how fast you run the inclines.
Honestly, I didn’t sleep great and some aches and pains have bunched up; but I managed to do the majority of the weighted exercises with 35 pounders and upped the low rows to 50 pounds.
Overall, never missing a Monday and burning splats at the home studio OTF Nona North for Head Coach Mariah makes it all GOOD:
On to the template:
Floor Block - 23.5 minutes
• 5 rounds of:
• 5 dead lifts
• 5 front squats
To the Rower/
• 300 meter row (once only) - target 0:45 - 1:30 - I did it in a minute.
• 5 rounds of:
• 5 shoulder presses
• 5 bench single arm low rows - each side
To the Rower/
• 300 meter row (once only) - target 0:45 - 1:30 - I did it under a minute.
• If finished then repeat all exercises as a single block - I got in about 3 rounds of these
💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽
On to the treadmills:
Tread Block 1
I kept my base at normal speed: 6 miles per hour
My pushes at 6.5mph
My ALL OUTS starting at 7.5mph and ended with a 9.5mph on the last all out run.
% = inclines
• 90 second push
• 1 minute base
• 30 second push @ 5%
• 30 second ALL OUT
Tread Block 2
• 75 second push @ 2%
• 1 minute base
• 45 second push @ 4%
• 30 second ALL OUT
Tread Block 3
• 1 minute push @ 3%
• 1 minute base
• 1 minute push @ 3%
• 30 second ALL OUT
Tread Block 4
• 45 second push @ 4%
• 1 minute base
• 75 second push @ 2%
• 30 second ALL OUT
Tread Block 5
• 30 second push @ 5%
• 1 minute base
• 90 second push
• 30 second ALL OUT
🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵
For a strength template, I was more than happy with my Orangetheory Fitness OTBEAT Heart Rate Monitor results:
Tiffany will rest tomorrow and Wednesday and I’m scheduled at 5am to burn for the Ginger Ninja 🥷 Coach Christen at OTF Nona North before my rest day on Wednesday:
About Orangetheory Fitness (OTF)
https://www.orangetheory.com/en-us/
About the 5x5 Specialty Workout:
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 man! I still need to improve a lot to get anywhere near that!
I've been at it for a lot of years @tokenizedsociety and still nowhere I would like to be, because I started late in life; but it's worth every drop of sweat. Take it a day at a time. Just keep active no matter what. Thank You for coming by and droppin' a comment.
It's good to see you continue to do good things.
Thank You @amirtheawesome1
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As usual, I am worn out by your workout. Thanks for sharing.
3000 workouts is awesome, keep up the inspiring life style 😃
Thanks again @mba2020
👍