All Out Mayhem - Day 3 - Flash Forward - My Actifit Report Card: May 22 2023

Monday, May 22, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

Never Miss a Monday is always my mantra and my wife Tiffany is usually right there with me - like today. This morning's workout definitely was a day we both had to be there, because the template was about partnership.

Today's Partner workout included SIX 7 minute rounds. One partner was the pacer - the goal was to get back to the station that the the pacer was originally on. The other partner is the Non-Pacer who stays at the station until the first pacer tags the non-pacer.

Honestly, I'm not fond of partner workouts, but it helps a heckuva a lot when I already have a partner who workouts with me at Orangetheory Fitness and it happens to be my wife. On occasion if one or the other wasn't able to make a workout then we have to deal with what you hope for is someone familiar to be your partner.

Did I mention, that today was the third day of "ALL OUT MAYHEM"?

YES! We are three days into the "All Out Mayhem" seven-day fitness challenge, which is designed to push us to our limits adding some extra intensity outside of we usually do when we do our regular sessions most of the week and weekends.

Orangetheory is a High Intensity Interval Training workout or HIIT and challenges like these are set up for members to put all the hard work to the test and see how much we have adapted to the HIIT sessions. It's also fun as heck.

The template names for 2023:

Day 1. Rush Hour (completed)
Day 2. Amped Up (completed)
Day 3. Flash Forward (completed today)
Day 4. Hit the Switch
Day 5. Jump Start
Day 6. Power Surge
Day 7. High Voltage

Today's Workout Template: Day 3 of the Orangetheory "ALL OUT MAYHEM" seven-day fitness challenge. Today's PARTNER WORKOUT is called "FLASH FORWARD"

I went super easy with the dumbbells and just went with 20 pounders for the weighted. Anything heavier would have been unnecessary based on this template.

The Work:

Tread Block for Pacer

• 0.2 mile run

then

Row Block for Pacer

• ⁠500 meter row

then

Body Weight Floor Block for Pacer

• ⁠12 total lateral hop overs (bench)
• ⁠8 straight leg raises (bench)
• ⁠8 sit up to squat jumps (bench)
• ⁠8 TRX bridge rows

Weighted Floor Block for Non-Pacer

• ⁠12 total alternating bicep curls
• ⁠8 skier swings
• ⁠8 total high plank alternating low rows

The Challenge:

Block 1 - 7 minutes

• ⁠Pacer starts on the treadmill and does the run block, row block and Body Weight floor block
• ⁠Non-Pacer starts on the rower and rows until tagged by the pacer, moving to the floor and then the treadmill
• ⁠Last 30 seconds is an All Out on whichever station we are on.

Block 2 - 7 minutes

• ⁠Switch pacer designation so each person participating in the session gets to be a pacer and vice versa, pacer starts on whichever station they are on and will move in the opposite direction to block 1 (based on the listed reps above: row, run, floor) tagging the Non-Pacer.
• ⁠Last 30 seconds is an All Out on which ever station we are on.

Block 3 - 7 minutes

• ⁠Switch pacer designation, pacer starts on whichever station they are on and will move in the opposite direction to block 2 (based on the listed reps above: run, row, floor) tagging the Non-Pacer.
• ⁠Last 30 seconds is an All Out on which ever station we are on.

Block 4 - 7 minutes

• ⁠Switch pacer designation, pacer starts on whichever station they are on and will move in the opposite direction to block 3 (row, tread, floor) tagging the Non-Pacer.
• ⁠Last 30 seconds is an All Out on which ever station we are on.

Block 5 - 7 minutes

• ⁠Switch pacer designation, pacer starts on whichever station they are on and will move in the opposite direction to block 4 (tread, row, floor) tagging the non pacer.
• ⁠Last 30 seconds is an All Out on which ever station we are on.

Block 6 - 7 minutes

• ⁠Switch pacer designation, pacer starts on whichever station they are on and will move in the opposite direction to block 5 (row, tread, floor) tagging the Non-Pacer.
• ⁠Last 30 seconds is an All Out on which ever station we are on.

Got under 700 calories burned with 674, my splat points was almost non-existent with one way off the 12+ mark, totaled 1.6 miles in little over 15 minutes combined, but did hit 11.1 miles per hour in speed just to keep myself relevant lol.

Did the same on the rower, by hitting 418 watts of power although under 13 miles per hour in speed, but rowed a total of 3,252 meters in 13:31 total time.

Not spectacular numbers, but Run to Rows will definitely help keep those numbers lower. Thay were actually not so bad today, because it's "All Out Mayhem" and the splat deficiency is probably the only thing I walked out lamenting about. It's almost a given at this point I'll need to replace the core used for the OTBeat.

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/

What is a BOSU?

https://www.bosu.com/

What is a TRX?

https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3264
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 ft		Weight 160 lb		Body Fat %
Waist 34 in		Thighs in		Chest in