All Out Grind - My Actifit Report Card: June 20 2023
Tuesday, June 20, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
This morning, Tiffany and I drove over to our Orangetheory Fitness home studio OTF NONA NORTH to workout with the 5am crew. Coach Alex managed us through the template today and Tiff and I were on our sixth consecutive day working out under the orange lights.
I was off a day when I said we were on our sixth day yesterday, but we actually were flying back from New York last Wednesday so we didn't work out that day, although with all the walking we did in New York City while on vacation from June 7th through June 14th one could argue we haven't taking a rest at all.
With that said, tomorrow is our scheduled rest day and it puts us back in our normal schedule before we get back to working out a bunch of consecutive days - Rinse and Repeat.
Today's workout included a bunch of ALL OUT runs on the treads and that took out whatever I had left in terms of stamina.
Crazy enough, I wasn't at my very best on my running speeds today especially since there were no inclines % involved but I managed to still total 2.95 miles and I did hit a speed of 10.5 miles per hour. That could be consided the highlight of my workout today.
For the third day out of the last four, rowing was non-existent. It's super rare when that happens. We did row a ton yesterday and I'm sure as the week goes on it will become much more emphasized in the upcoming templates.
I stuck with 15, 20 and 25 pound dumbbells today for the (weighted) exercises as my elbow is really bad right now. The rest day tomorrow will definitely help with that. The tweak of the ankle from yesterday only bothered me when we were doing the (weighted) step ups.
The Work:
Tread Block 1
• 30 second push
• 90 second base
• 1 minute ALL OUT
• 30 second walking recovery
• 1 minute ALL OUT
• 45 second walking recovery
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT
• 75 second walking recovery
• 1 minute ALL OUT
Tread Block 2
• 30 second push
• 90 second base
• 45 second ALL OUT
• 30 second walking recovery
• 45 second ALL OUT
• 45 second walking recovery
• 45 second ALL OUT
• 1 minute walking recovery
• 45 second ALL OUT
• 75 second walking recovery
• 45 second ALL OUT
• 30 second walking recovery
• 45 second ALL OUT
Floor Block 1 - 10.5 minutes
3 rounds - back to back unload, load, xplode:
(L) Left Side
(R) Right Side
• 5 full lateral step ups with knee raises (L)
• 5 full lateral step ups with knee raises (weighted) (L)
• 5 single leg lateral step ups with power (L)
• 5 full lateral step ups with knee raises (R)
• 5 full lateral step ups with knee raises (weighted) (R)
• 5 single leg lateral step ups with power (R)
• 10 straight leg raises (laying on a bench)
Floor Block 2 - 10.5 minutes
3 rounds - back to back unload, load, xplode:
• 10 TRX bicep curls
• 8 hammer curls (weighted)
• 6 cleans (weighted), rest
• 10 total alternating oblique knee tucks on the floor
FINISHER: 45 seconds of Cleans (weighted)
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
===> Didn't get to the rowers 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?
What is a Med Ball?
https://www.verywellfit.com/medicine-ball-training-1229699
What are Resistance Bands?
https://www.wodfitters.com/pages/the-definitive-guide-to-resistance-bands-and-workout-bands
What is a TRX?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3285
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 |  |
I can feel progress
That seem to be a very interesting one...
It was a good one @rafzat Happy Wednesday!
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