Bears and Inclines - My Actifit Report Card: October 11 2022

Tuesday, October 11, 2022 - 60 minutes

Template:

E = Endurance
S = Strength
P = Power

This morning, I headed over to #thecreek - OTF Hunters Creek for my Orangetheory de today.

Tiffany took her extra day off and I went to see if I can keep working towards getting that endurance up for Sunday’s 10K run.

Honestly, just like yesterday I got in a good workout; but struggled badly to generate any splats but there are always positives to come away with; after every workout under the orange lights!

OTF Hunters Creek is the Orangetheory studio is where I’ve worked out the most, but it’s no longer Tiffa and my home studio.

Nevertheless, it always feels like home.

On to the workout template of the day:

Row Block 1 - 2.5 minutes

• ⁠2.5 minute row for distance (goal 500-700 meters) at 24 - 26 strokes / minute - I rowed 650 meters.

Floor Block 1 - 4 minutes back to back

• ⁠8 bench bird dog low rows, each side, (went with a 35 pound dumbbell)
• ⁠12 total bench mountain climbers, rest

Row Block 2 - 2.5 minutes

• ⁠2.5 minute row for distance (goal 500-700m) @ 24 - 26 strokes / minute (I rowed 640 meters and almost matching the previous row.

Floor Block 2 - 4 minutes back to back

• ⁠8 bench high plank single arm tricep extensions, each side, (went with just a 15 pound dumbbell for this exercise)
• ⁠12 total bench hop overs, rest

Floor Block 3 - 4 minutes back to back

• ⁠8 each x BEAR plank alternating low rows (used 25 pound dumbbells for these)
• ⁠12 total alternating 90 degree pop squats, rest

• ⁠FINISHER: Member’s choice of 30 seconds of BEAR plank alternating low rows or bench hop overs, AMRepsAP (As many reps as possible) - I chose the hop overs.

There were inclines = % involved in the treadmill blocks today, so I was in for a rough end to the workout.

My running speeds were relegated to as low as 5.2 miles per hour up to 8 miles per hour on the last ALL OUT run to finish the workout. Disappointing to say the least, but I was on fumes.

Tread Block 1

• ⁠1 minute push
• ⁠1 minute base @ 4%
• ⁠1 minute base
• ⁠1 minute push @ 5%

Tread Block 2

• ⁠30 second base @ 4%
• ⁠30 second base @ 5%
• ⁠30 second base @ 6%
• ⁠30 second base @ 7%
• ⁠30 second base @ 8%

Tread Block 3

• ⁠1 minute push
• ⁠1 minute base @ 4%
• ⁠1 minute base
• ⁠1 minute push @ 5%

Tread Block 4

• ⁠30 second base @ 4%
• ⁠30 second base @ 5%
• ⁠30 second base @ 6%
• ⁠30 second base @ 7%
• ⁠30 second base @ 8%

Tread Block 5

• ⁠1 minute push
• ⁠1 minute base @ 4%
• ⁠1 minute base
• ⁠1 minute push @ 5%
• ⁠30 second ALL OUT

My OTBEAT HEART RATE MONITOR RESULTS:

Back to back days without any splats is irking, but I burned over 700 calories and run up the inclines totaled 2.3 miles. Just a tad off yesterday’s run without any inclines.

Tomorrow morning, Tiffa and I will be heading over to OTF Nona South to workout for Coach Tom. The Energizer. It’s been a while that we have worked out for him. He will understand our situation, but he’ll be tough on us. Tough love.

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 3110 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 5.8 ft		Weight 180 lb		Body Fat %
Waist 34 in		Thighs in		Chest in