Monday, May 15, 2023 - 2G - 60 minute
E = Endurance
S = Strength
P = Power
Today's template included BOSU work on the floor and a Coach managed row / run on the treadmill and rower.
Everything pointed to my chart results to be shitty and not reaching the coveted 12 plus splats, but I was still overly satisfied with what I Put into the workout and got in another Monday workout to get the week started off correctly! Never Miss a Monday!!
This morning, my wife Tiffany and I decided to go to our former home studio instead of our current one to change things up and workout with the 5:15am Warriors and Head Coach Cassie managing the crew at through today's template at OTF Hunters Creek.
Felt fresh today, since we took an extra rest day yesterday to celebrate Tiffany on Mother's Day and we moved up rest day to tomorrow instead of Wednesday, because Wednesday is the next benchmark challenge and one of my favorites; the one mile run distance for time challenge...
On to the workout:
I went with 30 and 40 pound dumbbells for the (weighted) excercises.
Just one long floor block with this template.
Floor Block - 23.75 minute
• 3 rounds circuit superset:
• 6 BOSU single arm split squats, each side (weighted)
• 6 BOSU single leg bridges, each side (weigthed)
• 3 rounds circuit:
• 12 total BOSU kneeling alternating shoulder presses (weighted)
• 12 BOSU bridge holds with pullovers (weighted)
• 12 BOSU push ups
• 3 rounds circuit superset:
• 6 BOSU single leg knee tucks, each side
• 12 BOSU back extensions
• If finished then repeat all exercises as a single block until finisher
FINISHER: 30 seconds of plank pops with the BOSU
This was also one long row/run Coach managed part of the template. Usually, these are run to rows where you are provided parameters on a chart that is laying on the treadmill monitor and then the Coach would tell you at what time interval the class is at throughout as today the coach is telling you when to get on the rower and when to get over to the treadmill throught out that part of the template.
Row / Treadmill Block
• 75 second push row
• 30 second rest
• 75 second push row
• 45 second transition to treadmill
• 3 minute push
• 45 second transition to rower
• 1 minute ALL OUT row
• 30 second rest
• 1 minute ALL OUT row
• 45 second transition to treadmill
• 2.5 minute push
• 45 second transition to rower
• 45 second ALL OUT row
• 30 second rest
• 45 second ALL OUT row
• 45 second transition to treadmill
• 2 minute push
• 45 second transition to rower
• 30 second ALL OUT row
• 30 second rest
• 30 second ALL OUT row
• 45 second transition to treadmill
• 90 second push
• 30 second ALL OUT
Rowed almost 3000 meters, so that was a good haul.
Not enough time provided with this template set-up to get too much distance on the treadmill, so had to settle for 1.25 miles.
MY OTBEAT HEART RATE MONITOR RESULTS:
Horrible looking chart, but managed to get over 600 calories burned and although I didn't get my 12 plus splats, I was very surprised to have gotten the 7 although not good enough.
HIGHLIGHTS:
I guess going over 400 watts with a rowing speed of 13 miles per hour was a highlight as well as hitting that last ALL OUT run at 10.5 miles per hour.
ZONES:
EDIT:
REST DAY TOMORROW
What is a BOSU?
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 3258
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 |