Monday Vibes Burn Mode - My Actifit Report Card: March 27 2023
Monday, March 27, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Started off the week like I start off most Mondays, although Tiffa wasn't well enough to go with me today; I drove over to our home studio OTF Nona North, crushed today's template with the 5am Crew and Head Coach Mariah mentioned to me while we were warming up that I will remember the template and she was absolutely right.
It was one of the templates that is a real butt kicker and it was hard for me to walk out the studio not burning more than enough calories and of course the splat points. Mission accomplished!
On to the workout:
I already knew, that I was going to choose 25 pound dumbbells for the weighted exercise for a template like this. Definitely, no need to go heavy as it's more enduranced based and timed by the coach throughout the floor/row block.
Floor Block 1
• 1 minute of front loaded alternating reverse lunges (weighted)
• 1 minute of bicep curls to upper cuts (weighted)
• 1 minute of lateral bound to squat jumps (similar to speed skaters, but the squat jump comes in after each stride in each direction)
Row Block 1 - 3 minutes
• 200 meter ALL OUT row
• 20 total foot exchanges
• Check distance at end of block
Floor Block 2
• 30 seconds of front loaded alternating reverse lunges (weighted)
• 30 seconds of bicep curls to upper cuts (weighted)
• 30 seconds of lateral bound to squat jump
• 30 seconds of front loaded alternating reverse lunges (weighted)
• 30 seconds bicep curls to upper cuts (weighted)
• 30 seconds of lateral bound to squat jumps
Row Block 2 - 3 minutes
• 200 meter ALL OUT row
• 20 total foot exchanges
• Check distance at end of block, try to match or beat your distance from block 1 (done)
Floor Block 3
• 1 minute of front loaded alternating reverse lunges (weighted)
• 1 minute of bicep curls to upper cuts (weighted)
• 1 minute of lateral bound to squat jumps (similar to speed skaters, but the squat jump comes in after each stride in each direction)
Row Block 3 - 3 minutes
• 200 meter ALL OUT row
• 20 total foot exchanges
• Repeat until finisher:
FINISHER: 30 second ALL OUT row
Rowed 2,270 meters, got over 300 watts of power with 347, so that was a good highlight this morning and my rowing speed maxed out 12.2 miles per hour.
For the running block, I knew that I had to run at reasonable speeds at this was going to be one of those long haul runs, but it was also a progressive block as the expectation was to bump up your speeds a bit at a time, so to do it gradually.
Just like the first time, I minimized my walking recovery to ensure I get my splats.
Tread Block
• 3 minute push
• 1 minute walking recovery
• 3 minute push
• 1 minute walking recovery
• 3 minute push
• 1 minute walking recovery
• 3 minute push
• 1 minute walking recovery
• 3 minute push
• 1 minute walking recovery
• 2.5 minute push
• 30 second ALL OUT
I got in 2.6 miles, and ran my last ALL OUT at 10 miles per hour.
My OTBEAT HEART RATE MONITOR RESULTS:
The week starting chart was AWESOME with a nice looking pyramid, 804 calories burned and 15 splats.
ZONES:
Looks like I'm riding solo again tomorrow, but heading over to OTF Nona South and workout with the 5am Crew there and Coach Elise managing us through it.
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 3222
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 |  |
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