Sweat Equity Deep Dig - My Actifit Report Card: May 1 2023
Monday, May 1, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
So once again, I don't miss a Monday workout.
Tiffany and I was up and at 'em with the 5am Crew over at our home studio OTF Nona North and like most Mondays, Head Coach Mariah was on the schedule.
This was Tiffa and my fifth workout under the orange lights in a row. I won't lie, but I had very little today.
So mission today, was knowing that I was going to be scuffling a bit there has to be the Plan B stats I go for on a day like this.
I want to burn at least 500 calories and I have accumulate at least 1.5 or 2 miles on the tread. Everything else I can get a good workout in as long as I maintain form.
On to the workout:
Again, knowing my give was going to be below average, I chose a 30 pounder for (weighted) exercises this morning.
Floor Block 1 - 15.75 minuteutes
• 3 rounds of work & active recovery:
by the rowers:
• 12 total alternating jump lunges
ROW:
• 100 meter base row
• 3 rounds of work & active recovery:
• 6 single arm clean to presses, each side (weighted)
• 12 hip hinge swings (weighted)
to the rower:
• 100 meter base row
• If finished then repeat exercises only
Floor Block 2 - 6 minuteute circuit
• 6 TRX single arm reach with rotations, each side
• 6 hollow hold single arm close grip chest presses, each side (weighted)
• 12 total low plank alternating punches
• FINISHER: 30 secondonds of alternating jump lunges
Got in a solid 1157 meters rowed and it was only during a short row time span of under 5 minuteutes total, so not bad. I my rowing speed did hit 12.2 miles per hour.
There were inclines % in today's template.
My speeds were subpar compare to the many weeks before today.
BUT, I did manage to jog, powerwalk and run 2.3 miles total.
Normally, most of mileage accumulation is strictly on running, but this morning it was about getting through the workout and earning that sweat equity.
Tread Block 1
• 3 minute base @ 3%
• 1 minute base
• 90 second push @ 3%
• 1 minute base
• 30 second ALL OUT @ 3%
Tread Block 2
• 2.5 minute base @ 4%
• 1 minute base
• 75 second push @ 4%
• 1 minute base
• 30 second ALL OUT @ 4%
Tread Block 3
• 2 minute base @ 5%
• 1 minute base
• 1 minute push @ 5%
• 1 minute base
• 30 second ALL OUT @ 5%
2.3 miles and my highest speed only reached 9.1 miles per hour but getting over 2 miles was a good way to start the week.
MY OTBEAT HEART RATE MONITOR RESULTS:
Horrible chart, but it shows exactly how I felt. No sugar coating it. I did not have enough in me to generate any splats - BUT burned 600 calories which is a 100 more than the 500 I have set as my absolute worst case scenarios.
HIGHLIGHTS:
Only highlight, outside of getting through today's workout in one piece was finding enough energy to pull at least 362 watts of power on the rower.
ZONES:
Tomorrow is one more workout before rest day and Tiffa and I are headed back to the home studio. Coach Alex will be there to manage us all through the template.
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 3247
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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