Distance and Rep Goals - My Actifit Report Card: May 2 2023
Tuesday, May 2, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
The similarities on how I felt and some of the results going into today's workout was too close to dispute.
I didn't have that extra burst of energy, but it's expected when this morning was my sixth consecondutive workout.
Tiffany has been by my side through each workout and both of us are looking forward to tomorrow's scheduled rest day.
Tiffa and I drove over to the home studio, OTF Nona North, to workout with the 5am Crew and Coach Alex managed us through an interesting template. Can't say I've done this one before, although there were no new excercises or paramenters on the rowers and treads but the set up seemed like a new template.
Endurance workout with distance / rep goals for each block.
On to the workout:
To survive the workout and with very little left in the tank, I chose a simple set of 25 pound dumbbells for the weighted excercises and had no intentions of increasing the weight on those. I just wanted to make sure I maintained form.
Floor Block 1 - 90 secondonds
Green goal: 10 reps
Orange goal: 15 reps
Red goal: 20 reps+
• 90 secondonds of burpee to lateral step overs
I hit the orange goal.
Row Block 1 - 3.5 minuteutes
Green goal: 700 meters
Orange goal: 800 meters
Red goal: 900 meters+
• 3.5 minuteute row for distance
• Check distance (I hit the red goal)
Floor Block 2 - 8 minuteute circuit
Green goal: 8 reps of squat jacks
Orange goal: 12 reps squat jacks
Red goal: 16 reps+ squat jacks
• 8 high pulls (weighted)
• 8 seated upper cuts (weighted)
• 8 sit ups to stand (weighted)
• Each round add 4 to the rep count for the squat jacks only
• 4 / 8 / 12 / 16 x squat jacks
Got into the orange goal
Row Block 2 - 3.5 minutes
Green goal: 700 meters
Orange goal: 800 meters
Red goal: 900 meters+
• 3.5 minute row for distance
• Try to match or beat your distance from row block 1 (I did and got into the red goal again)
Floor Block 3 - 90 seconds
Green goal: 10 reps
Orange goal: 15 reps
Red goal: 20 reps+
• 90 seconds of burpee to lateral step overs
• FINISHER: last 30 seconds increase intensity
Got into the orange goal
I came away with rowing over 2,500 plus meters. The most since the weekend I believe.
I reach a lower wattage than yesterday, but still managed to hit 356 watts of power with an 11.9 mile per hour row.
The running part of this was going to be tough, but I wanted to avoid doing what I did yesterday and just do my normal running most of the template, but knew that this morning I would have to settle with lower speeds throughout and fight not to go to high on the speeds.
Tread Block 1
• 90 second push
• Check distance
Tread Block 2
• 3.5 minute run for distance
• We had to try to double our distance from block 1 (I did)
Tread Block 3
• 8 minute run for distance
• Try to double your distance from block 2 (I did)
Tread Block 4
• 3.5 minute run for distance
• Match or beat our distance from block 2 (or half of our distance from block 3!) (I did)
Tread Block 5
• 1 minute push
• 30 second ALL OUT
• Match or beat our distance from block 1 (or half your distance from block 4!) (I fell a bit short)
Needless to say, I caved in a bit and did have much better speeds than yesterday and ran my face off for about 2.6 miles.
MY OTBEAT HEART RATE MONITOR RESULTS:
Without question another disappointing chart similar to yesterday, but 665 calories were burned and unfortunately zero splats.
HIGHLIGHTS:
My true highlight today, was obviously getting through the workout and always giving it a 100% regardless of how I'm feeling and I did hit an 11.5 mile per hour on that final 30 second ALL OUT.
ZONES:
REST DAY TOMORROW
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 3248
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 |  |
Good luck boss
Thank You 🙏🏼 @ramindi1
!CTP
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