AOKI Timed Workout - My Actifit Report Card: October 18 2022
Tuesday, October 18, 2022 - 3G setup/60 minutes
Template: ALL OUT WITH AOKI
E = Endurance
S = Strength
P = Power
Today, I felt good. No glaring aches or pain. I slept well and not much from Saturday’s 10K run at Cocoa Beach is lingering.
Unfortunately, Tiffany can’t say the same and is feeling under the weather.
Such is our physical volatility the last two years, but we keep pushing.
Well, today Tiffa would have taken off anyway and so I went to the home studio OTF Nona North and worked with a small, but mighty crew and Head Coach Mariah was ready for us like she always is.
Today was an #alloutwithaoki template, which is now a monthly thing (only once a month)
Some of you may know who Steve Aoki is , bit if you don’t he’s a famous DJ and he has partnered up with Orangetheory Fitness as Chief Music Officer to do monthly workout called “All Out with Aoki”
The playlist is timed PERFECTLY with the workout template’s efforts while the Coach has the unenviable task of managing it accordingly.
Us? We just get our asses kicked! LOL
On to the workout template of the day:
The way the template is setup for quick and intense transitions, starting on the treadmills didn’t bother me much today, although I prefer the treads last when I’m already past warmed up.
My speeds was at a minimum 6.1 miles per hour and ended at 10 miles per hour. I hovered around 7mph for most of the run.
Tread Block 1
• 2 minute push
• 1 minute base
• 30 second ALL OUT
Tread Block 2
• 90 second push
• 1 minute base
• 30 second ALL OUT
Tread Block 3
• 1 minute push
• 1 minute base
• 30 second ALL OUT
Tread Block 4
• 30 second push
• 1 minute base
• 30 second ALL OUT
Got in two solid miles and honestly could have ran another two.
Row Block 1
• 2 minute push row
• 1 minute to do 24 forward and backward foot shuffles
• 30 second ALL OUT
Row Block 2
• 90 second push row
• 1 minute to do 24 forward and backward foot shuffles
• 30 second ALL OUT
Row Block 3
• 1 minute push row
• 1 minute to do 24 forward and backward foot shuffles
• 30 second ALL OUT
Row Block 4
• 30 second push row
• 1 minute to do 24 forward and backward foot shuffles
• 30 second ALL OUT
For the row blocks I totaled over 2100 meters and maxed out at 374 Watts, which is not anywhere near my best; but the last two years I’ve been inconsistent due to the issues I’ve dealt with.
But, I always hold out hope that I can string together 3 or 4 straight days of great feeling workouts to give me hope I’m back to my old self.
The floor blocks were busy and kept the momentum going and along with the AOKI mixes there was a lot of energy, albeit what’s small group can muster before 6am in the morning. The class is at 5am lol.
I played it safe and used 20 pound dumbbells for the weighted exercises.
Floor Block 1
• 30 seconds of squat to bicep curls (weighted)
• 30 seconds of alternating lateral lunges (weighted)
• 30 seconds of high plank alternating low rows (weighted)
• 30 seconds of alternating bicycle presses (weighted)
• 1 minute to do 12 high plank jacks - AQAP (As Quickly As Possible)
• 30 seconds of TRX squat jumps (count reps)
Floor Block 2
• 30 seconds of alternating lateral lunges (weighted)
• 30 seconds of high plank alternating low rows (weighted)
• 30 seconds of alternating bicycle presses (weighted)
• 1 minute to do 12 high plank jacks - AQAP (As Quickly As Possible)
• 30 seconds of TRX squat jumps (count reps)
Floor Block 3
• 30 seconds of high plank alternating low rows (weighted)
• 30 seconds of alternating bicycle presses (weighted)
• 1 minute to do 12 high plank jacks - AQAP (As Quickly As Possible)
• 30 seconds of TRX squat jumps (count reps)
Floor Block 4
• 30 seconds of alternating bicycle presses (weighted)
• 1 minute to do 12 high plank jacks - AQAP (As Quickly As Possible)
The FINISHER
• 30 seconds of TRX squat jumps (count reps)
My TRX squat jumps totaled 12 to start and ended at 20 by the FINISHER.
My OTBEAT HEART RATE MONITOR RESULTS:
I burned 777 calories this morning and those were hard earned!
I’ll be honest, completing the 10K in FULL this past Sunday gave me some much needed confidence.
Tomorrow, Tiffa should be good to go and her and I will be heading over to OTF Nona North and Head Coach Mariah is on the schedule.
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 3113 sessions
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 |  |
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Hope Tiffany gets well soon mate @jimmy.adames
Have the best day thanks for sharing on Listnerds
!ALIVE
!CTP
!BBH
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Thanks 🙏🏼 Ben!
Happy Wednesday brother!!
@benthomaswwd
!PIZZA
You are welcome @jimmy.adames
Stay safe and well
!ALIVE
@jimmy.adames! You Are Alive so I just staked 0.1 $ALIVE to your account on behalf of @benthomaswwd. (1/20)
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.
Good to see that the run did not set you back.
Keep crushing it, Jimmy!
!CTP
Definitely was encouraging John, thank you!
@beststart
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Get workout 21k+. Keep it up. Where do you find enough time in the day to do all you do?
Time is a commodity Bob, I make sure to make as much of it as productive as possible.
I also like to sit on my ass and watch a game lol, but unless I feel like I’ve done everything I can towards my daily goals - I gotta grind and I find the time where there isn’t if need be
These days it’s easier with mobile phones.
@rcaine
!CTP
Hi @jimmy.adames
Happy to find another Hiver in Florida!
And to explain our physical, intelectual or emotional ups and downs, we can see our biorhythm charts at https://www.biorhythm-calculator.net/
Dude! I am already managing my OTBeat heart rate monitor and ActiFit in my workouts and My Fitness Pal to keep track of my diet(live it) and you are giving me more to track?
Joking. Nice of you.
Keep warm 🤪
@fernandoylet
!ALIVE
@fernandoylet! You Are Alive so I just staked 0.1 $ALIVE to your account on behalf of @jimmy.adames. (1/20)
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.
