Drop Squats and Beast Mode - My Actifit Report Card: April 20 2023

It was a small group today, so Coach had us all start on the treads and if you know my by now, it's now where i like to start my workouts. With that said, knowing that we were going to get tortured with the squat theme that starting on the treads wasn't such a bad thing this morning.

My speeds went as low as 6.2 miles per hour and as fast as 10.2 miles per hour but it was all smooth running. I felt fresh.

Tread Block 1

• ⁠1 minute ALL OUT
• ⁠30 second Walking Recovery
• ⁠45 second ALL OUT
• ⁠30 second Walking Recovery
• ⁠30 second ALL OUT
• ⁠30 second Walking Recovery
• ⁠15 second ALL OUT

Tread Block 2

• ⁠30 second push
• ⁠15 second surge (increase speed over push)
• ⁠30 second push
• ⁠15 second surge (increase speed over push)
• ⁠30 second push
• ⁠15 second surge (increase speed over push)
• ⁠30 second push
• ⁠15 second ALL OUT

Tread Block 3

• ⁠1 minute ALL OUT
• ⁠30 second Walking Recovery
• ⁠45 sec ALL OUT
• ⁠30 sec Walking Recovery
• ⁠30 sec ALL OUT
• ⁠30 sec Walking Recovery
• ⁠15 sec ALL OUT

Tread Block 4

• ⁠30 second push
• ⁠15 second surge (increase speed over push)
• ⁠30 second push
• ⁠15 second surge (increase speed over push)
• ⁠30 second push
• ⁠15 second surge (increase speed over push)
• ⁠30 second push
• ⁠15 second ALL OUT

Tread Block 5

• ⁠1 minute ALL OUT
• ⁠30 second Walking Recovery
• ⁠45 sec ALL OUT
• ⁠30 sec Walking Recovery
• ⁠30 sec ALL OUT
• ⁠30 sec Walking Recovery
• ⁠15 sec ALL OUT

This was a helluva set of running blocks for us runners and for those who powerwalkers and they add inclines to their walks.

What was a bit disappointing that I came off the treads at 8 splats and with a set of tread blocks like this it should be easy peasy, but again getting over a chest cold is not going to allow for that to be easy and add the fact that my heart rate recovery is pretty badass considering I've been doing these OTF HIIT workouts for year.

2.8 miles total is definitely gratifying. I was thinking I would hit a 5K, but we had to get to the floor.

This is where the squat madness begins and a mix of rowing (not too much today) and I chose to go with 40 or 50 pound dumbbells for all the (weighted) excercises.

Floor Block 1 - Rep & Recover

• ⁠1 minute of alternating step out squats
• ⁠30 seconds to do 10 squat jumps with elbows wide, recover when done
• ⁠45 seconds of alternating transverse goblet squats (weighted)
• ⁠30 seconds to do 10 squat jumps with elbows wide, recover when done
• ⁠30 seconds of alternating tall kneeling to squats
• ⁠30 seconds to do 10 squat jumps with elbows wide, recover when done
• ⁠15 seconds of speed squats

Row Block 1 - 3 minutes

We carried over the dumbbell of choice to the rower. For this block I took over the 40 pounder.

For every round we go up 2 goblet squats.

• ⁠6 / 8 / 10 / 12 x goblet squat (weighted)
• ⁠100 minute base row in between each set of goblet squats
• ⁠Repeat, until time is called

Back to the floor:

Floor Block 2 - 4 minutes

• ⁠10 Coach’s choice of squats [Coach chose the sumo (weighted) squat for us]
• ⁠16 bicycle presses

Back to the rower and I took over the 50 pound dumbbell for this block:

Row Block 2 - 3 minutes

• ⁠6 / 8 / 10 / 12 x sumo squats
• ⁠100 meter base row
• ⁠Repeat, adding 2 to the rep count after every row

Floor Block 3 - Rep & Recover

• ⁠1 minute of alternating step out squats
• ⁠30 seconds to do 10 squat jumps with elbows wide, recover when done
• ⁠45 seconds of alternating transverse goblet squats (weighted)
• ⁠30 seconds to do 10 squat jumps with elbows wide, recover when done
• ⁠30 seconds of alternating tall kneeling to squats
• ⁠30 seconds to do 10 squat jumps with elbows wide, recover when done
• ⁠15 seconds of speed squats

Not much rowing today, so only 600 meters generated, but it helped with making up for the 4 other splats I needed to reach the 12. I did get over the 300 watts of power.

MY OTBEAT HEART RATE MONITOR RESULTS:

A thing of beauty.That's the type of chart that matched how I felt to day perfectly. It also met ALL the levels of zones we strive to get at every session under the orange lights.

HIGHLIGHTS:

Without question the chart points to the higlights. 800 calories and 12 splats burned. 36 in the Green zone and only 8 combines in the Grey and Blue zones which is always a huge accomplishment. Not one in the red zone. So I didn't have to over extend to crush the workout.

ZONES:

Tomorrow morning, Tiffa and I are heading over to our home studio OTF Nona North to workout with the 5am Crew and Head Coach Mariah managing us through FriYAY's template.

An expanded look regarding OTF's newest signature workout:

"DROP IT LIKE A SQUAT": https://www.orangetheory.com/en-us/articles/drop-it-like-a-squat-why-we-should-all-be-celebrating-this-power-move

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 3237
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Daily Activity,Weight Lifting,Running,Treadmill

Height 5.7 ft		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in