No Slackin' FriYAY Mode - My Actifit Report Card: April 21 2023
Friday, April 21, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
This morning could have gone either way. Yesterday, was without question my best workout the last two weeks navigating through a chest cold and I'm at the tail of that with some nagging reminders I'm not at 100 percent.
With that said, I had another beast mode session with a major adrenaline rush in the second half of the workout.
Tiffany and I worked out with the 5am Crew over at our home OTF studio Nona North and Head Coach Mariah had no problem managing the members through this power forward template.
On to the workout:
Weight selection was an easy choice, because the TRX work was much more focal on the floor today, but I did choose to use 30 pound dumbbells for the (weighted) execercises.
We started of on the rowers though and there was a lot more rowing today than yesterday:
Row Block 1
• 30 second push row
• 45 second base row
• 30 second push row
• 45 second base row
• 30 second All Out row
To the floor:
Floor Block 1 - 7 minutes
• Back to back:
•10 TRX chest presses
•10 TRX high rows, rest
•10 total alternating lateral lunges (weighted)
Floor Block 2 - 7 minutes
• Back to back:
•10 TRX tricep extensions
•10 TRX y-raises, rest
•10 total alternating forward lunges (weighted)
Back to the rower:
Row Block 2
• 30 second push row
• 45 second base row
• 30 second push row
• 45 second base row
• 30 second All Out row
Rowed over 2400 meters and my average row speed went as fast as 12.8 miles per hour. Could be better, but I'll take that all day long.
Didn't accumulate as much mileage as yesterday. I mean it wasn't a drastic difference. Yesterday, I got in about 2.8 miles and today I hit 2.5. My speed did hit a low of 5.6 miles pe hour, but where I excelled was mostly in the upper speeds including hitting 12 miles per hour.
Tread Block 1
• 30 second push
• 45 second base
• 30 second push
• 45 second base
• 30 second All Out
Tread Block 2
• 30 second All Out
• 45 second Walking Recovery
• 30 second All Out
• 45 second Walking Recovery
• 30 second All Out
Tread Block 3
• 20 second All Out
• 1 minute Walking Recovery
• 20 second All Out
• 1 minute Walking Recvoery
• 20 second All Out
Tread Block 4
• 20 second All Out
• 1 minute Walking Recovery
• 20 second All Out
• 1 minute Walking Recvoery
• 20 second All Out
Tread Block 5
• 30 second All Out
• 45 second Walking Recovery
• 30 second All Out
• 45 second Walking Recovery
• 30 second All Out
Tread Block 6
• 30 second push
• 45 second base
• 30 second push
• 45 second base
• 30 second All Out
The tread blocks were totally badass today.
MY OTBEAT HEART RATE MONITOR RESULTS:
Another amazing chart, but truthfully yesterday's zone results were much more my goal to reach more often. I got in another 800 plus calorie burn and exceeded my spat burn with 16 this morning.
HIGHLIGHTS:
Easy picks for my highlight. Hitting 399 watts of power on the rower and adding self-challenges by running one of the All-Outs at 12 miles per hour with a 2% incline not my personal best but it was something that felt beast to do today. I also added 3% to a couple of 10 miles per hour All Outs.
ZONES:
This weekend, Tiffany and I will try to get back to adding more OTF Coaches to our list. If all goes well Tiffa and I will be working out for our 221st and 222nd Orangetheory Coach that we have worked out for as a couple. We will also be going to one of the new OTF studios in Apopka.
Tomorrow will be Coach Kenzie at one of our favorite OTF Studios in Waterford Lakes, Florida.
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 3238
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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Beast mode, that's interesting... Did you bite your trainer? :)
@roninrelax
!CTP
This guy doesn't look too tough :)
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This is truly how I actually feel when I'm burning splats under the orange lights. The guy should be ORANGE since I do workout at Orangetheory but you get the picture lol.
@roninrelax
Only a cat-rabbit can oppose such a monster :)
!BEER