Maximum Power - My Actifit Report Card: May 18 2023
Thursday, May 18, 2023 - 2G - 60 minute
E = Endurance
S = Strength
P = Power
So yesterday, I went on about my disappointment in beating or matching my personal record for the OTF One Mile Benchmark challenge, but I also admitted that at this point of my life that I'm probably overreaching and have to be satisfied that I'm still well within the time that I've been hovering around for most of my journey under the orange lights.
Well, two things happened today.
First, I had an amazing workout this morning and totally crushed it while putting yesterday behind me, but found out that I also made the leaderboard for yesterday's running challenge:
Getting back to this morning's workout, Tiffany and I headed back to the home studio, OTF Nona North and Coach Alex was there today managing the 5am Crew through the template. Although, there is always a mix of ESP today was very POWER dominant and I took full advantage of that by accumulating a distance of 3.21 miles on the treadmills and running no less than 6.8mph while hitting 12 miles per hour on that last ALL OUT.
I took a fraction of time for the walking recovery, because I was determined to get my spats today, but went beyond a 5K which was awesome.
Also, hit 438 watts of power with a rowing speed of 13.3 miles per hour and over 1200 meters rowed in 8 minutes plus.
Got very close to burning 800 calories and reached the coveted 12+ splat points with 13.
Needless to say that my OTBeat Chart results is a thing of beauty. The chart is towards the very bottom. That is a perfect pyramid which is not easy to get especially the times in each zone matching or surpassing the goals we work hard for each session.
Today's Workout Template:
Tread Block 1
• 75 second push
• 30 second ALL OUT
• 90 second walking recovery
• 75 second push
• 30 second ALL OUT
Tread Block 2
• 45 second push
• 30 second ALL OUT
• 90 second walking recovery
• 45 second push
• 30 second ALL OUT
• 90 second walking recovery
• 45 second push
• 30 second ALL OUT
Tread Block 3
• 30 second push
• 30 second ALL OUT
• 90 second walking recovery
• 30 second push
• 30 second ALL OUT
• 90 second walking recovery
• 30 second push
• 30 second ALL OUT
• 90 second walking recovery
• 30 second push
• 30 second ALL OUT
For the (weighted) excercises I went with 25, 35 and 55 pound dumbbells.
Floor Block 1 - 5 minute circuit
• Go up two each round: 2 / 4 / 6 / 8 squat to presses (remember rep count) To converve my knees, because I have a 5K running event coming up this Saturday, I chose heavier wait and just squatted with the weights on my shoulders instead of doing the presses, (weighted)
• 8 total alternating forward lunges, (weighted)
• 8 TRX Y-raises
• 8 total crab alternating toe tapd
Floor Block 2 - 6.75 minute circuit
• Squat to press (start at last reps from block 1 and take 2 off the rep count each round), just like the first round I went with the (weighted) squats and no presses
• 8 Sumo deadlifts, (weighted)
• 8 Bear plank alternating low rows, each side, (weighted)
• 8 Double crunches, (weighted)
• If finished then repeat all exercises as a single block at 8 reps
Row Block 1 - 8.5 minutes
• 8 x Squat to press, just like the first two rounds I went with the (weighted) squats and no presses and then a
• 300 Meter push row (goal was to accumulate 1200 meters and I did) and repeat...
Repeat Until Finisher
FINISHER: 30 Second ALL OUT Row
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
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 3260
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight160 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
O wow
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