ESP Switch plus Challenges on Lock - My Actifit Report Card: February 23 2023
Thursday, February 23, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Today, I felt a bit out of sorts and although I still had a good workout things were a bit off.
Tiffa and I drove over to OTF Hunters Creek and worked out for Coach Nick with the 5:15am Warriors, but unfortunately the internet wasn’t working in the town center the fitness studio is at and so we had to use the OTBeat on the phone which is not the same thing.
Needless to say, today’s experience on the technology side was wonky lol.
On to the workout:
Today’s ESP template was a switch set up, so we didn’t spend a lot of time in any area and intervals.
I went light with 20 to 25 pound dumbbells for any of the weighted exercises.
Floor Block 1 - 6.5 minutes
• Buy-in: 600 meter base row (once only)
• Circuit:
• 12 TRX rollouts
• 12 TRX squat to high rows
• switch to treadmills
Tread Block 1
• 2 minute push
• 30 second ALL OUT
• 90 second walking recovery, get back to base
• 2 minute push
• 30 second ALL OUT
Floor Block 2 - 6.5 minutes
• Buy-in: 300 meter push row @ 22 - 24 strokes / minute (once only)
• Work & rest:
• 6 single arm half kneeling to stand (weighted), each side, rest
• 12 total bear plank alternating low row (weighted), each side, rest
• switch to treadmills
Tread Block 2 with inclines %
• 30 second base to push @ 4%
• 30 second base to push @ 5%
• 30 second base to push @ 6%
• 30 second base to push @ 5%
• 30 second base to push @ 4%
• 90 second walk-in recovery, get back to base
• 30 second base to push @ 4%
• 30 second base to push @ 5%
• 30 second base to push @ 6%
• 30 second base to push @ 5%
• 30 second base to push @ 4%
Floor Block 3 - 6.5 minutes work & rest
• 150 meter ALL OUT row
• 5 single arm neutral grip thrusters with rotation (weighted), each side, rest
• Repeat until finisher:
FINISHER: 30 second ALL OUT row
Tread Block 3
• 30 second base
• 30 second base to push
• 30 second push
• 30 second push to ALL OUT
• 30 second ALL OUT
• 90 second walking recovery, get back to base
• 30 second base
• 30 second base to push
• 30 second push
• 30 second push to ALL OUT
• 30 second ALL OUT
Couldn’t get the normal overall stats on speeds and wattage like we normally receive but I’m sure I did not match yesterday’s beast mode morning.
My OTBEAT HEART RATE MONITOR RESULTS:
My chart and splats were shitty and 650 calories burned is about average although I’ve been mostly hitting 700 plus a lot more often.
ZONES:
Tomorrow is another benchmark where running is at the core of it, but a tricky one that is usually hard to beat but I have a personal record to match at the very least.
Tiffany and I will be back at the home studio OTF Nona North burning splats with the 5am Crew and Head Coach Mariah making sure we do our best to survive the benchmark.
Hugh bright spot, the current transformation challenge has been met, but this more of a reset for me and it will continue as Tiffa and I never really stopped:
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 3201
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight175 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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