Midway and Five In - My Actifit Report Card: October 5 2022

Wednesday, October 5, 2022 - 60 minutes

Template:

E = Endurance
S = Strength
P = Power

Today was my fifth HIIT session in a row. I hadn’t done that since before the accident .

Admittedly, the worst of the five today; as I worked out with very little left in the tank.

Tiffany was with me today after her extra day off yesterday and we headed over to OTF Nona South and worked out for the young and mighty Coach Elise.

Her energy helped a lot.

Today, was important as I’m working on building my endurance for two events this month. Next weekend’s 10k running event at Cocoa Beach and the annual 8 Day Orangetheory Fitness Hell Week challenge.

Tiffany and I have not missed a Hell Week yet.

We’ve participated in many running events but the Cocoa Beach location will be the first time we run there

https://runcocoabeach.com

The medals are going to look awesome in our collection:

On to the workout template of the day:

Floor Block 1 - 5 minutes circuit

• ⁠5 squat to walkouts
• ⁠10 total high plank alternating shoulder taps
• ⁠10 TRX bicep curls, rest

Floor Block 2 - 5 minutes

• ⁠30 seconds of sumo squat holds with calf raises
• ⁠1 minute to do 12 hand release push ups AQAP (As Quickly As Possible)
• ⁠30 seconds of squat hold squat jacks
• ⁠ 1 minute to do 12 hand release push ups AQAP (As Quickly As Possible)
• ⁠ 30 seconds of sumo squat holds with calf raises
• ⁠ minute to do 12 hand release push ups AQAP (As Quickly As Possible)
• ⁠30 30 seconds of squat hold squat jacks

Floor Block 3 - 5 minutes

I chose to go with 25 pound dumbbells for the weighted exercises

• ⁠30 seconds of pulsing split squat (right side - weighted)
• ⁠1 minute to do 12 full v-ups AQAP (As Quickly As Possible - weighted)
• ⁠ 30 seconds of pulsing split squat (left side - weighted)
• ⁠ 1 minute to do 12 full v-ups AQAP (As Quickly As Possible - weighted)
• ⁠ 30 seconds of pulsing split squat (right side - weighted)
• ⁠ 1 minute to do 12 full v-ups AQAP (As Quickly As Possible - weighted)
• ⁠ 30 seconds of pulsing split squat (left side - weighted)

Row Block

• ⁠30 second ALL OUT row
• ⁠45 seconds to do 10 total reverse lunges
• ⁠ 30 second ALL OUT row
• ⁠ 45 seconds to do 10 total reverse lunges
• ⁠ 30 second ALL OUT row

Run to Exercise. This helped today, because we got to come off the treads and do a couple of exercises instead of running straight through (which I usually prefer)

My speeds ranged from as low as 5 mile per hour up to a 12 Mile Per Hour All Out to end it.

Those 12 speed runs are far and in between for me since COVID in March of 2021, the bad hamstring injury and the car accident.

I treasure any 12 speed runs I can do, but I’m more selective when I decide to go all in.

Tread Block 1 - 18 minutes

• ⁠0.5 mile @ base pace
• ⁠10 total butt kicks + 10 total twist hops
• ⁠0.4 mile @ base to push pace
• ⁠ 10 total butt kicks + 10 total twist hops
• ⁠0.3 mile @ push pace
• ⁠ 10 total butt kicks + 10 total twist hops
• ⁠0.2 mile @ push to all out pace
• ⁠ 10 total butt kicks + 10 total twist hops
• ⁠0.1 mile) @ all out pace
• ⁠ 10 total butt kicks + 10 total twist hops

• ⁠Reset and run for time

Tread Block 2

• ⁠30 second ALL OUT
• ⁠45 second Walking Recovery
• ⁠30 second ALL OUT
• ⁠45 second Walking Recovery
• ⁠30 second ALL OUT

My OTBEAT HEART RATE MONITOR RESULTS:

The worst chart of the last five days, the least calories and a shitty splat amount, but completing five workouts in a row and ending it with a 12 speed All Out run made it satisfying.

Rest Day 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 3106 sessions

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 ft		Weight 180 lb		Body Fat %
Waist 34 in		Thighs in		Chest in