Power Splaturday - My Actifit Report Card: June 3 2023

Saturday, June 3, 2023 - 2G - 60 minute

E = Endurance
S = Strength
P = Power

Since it's Saturday, my wife Tiffany and I got back to driving outside of our local area to workout at Orangetheory Fitness studios that are further out and it also allows us to go to our favorite spots in any particular area we visit an OTF studio at.

This morning, Tiffa and I worked out at OTF Dr. Phillips for one of our favorite coaches - Hannah.

I felt a little sluggish today and there really was no reason I can point to, but just like every day we workout at an OTF studio there is a different template and sometimes I can feel like Superman while other days I may feel like Clark Kent.

With all that said, I got my 12 plus splat points, hit 10 miles per hour on my last ALL OUT on the treads and got through every block on the floor, rower and treads without any injuries.

For today's floor workout, I chose to go with 20, 25 or 40 pound dumbbells for the (weighted) excercises.

The Work:

Floor Block 1 - 10.5 Minutes

• ⁠3 Rounds - back to back unload, load, xplode:

On and Off a bench

LEFT SIDE
⁠• ⁠5 (L) full lateral step up with knee raises
⁠• ⁠5 (L) full lateral step up with knee raises (weighted)
⁠• ⁠5 (L) single leg lateral step ups with power, rest
RIGHT SIDE
⁠• ⁠5 (R) full lateral step up with knee raises
⁠• ⁠5 (R) full lateral step up with knee raises (weighted)
⁠• ⁠5 (R) single leg lateral step ups with power, rest

⁠• ⁠10 straight leg raises off the floor

Go to the rower (this is how I knew I was a bit off, because I didn't get over 300 watts of power which I have been able to do this year after struggling the past two years)

• ⁠1 round:
⁠• ⁠15 stroke row (check wattage)
⁠• ⁠5 stroke recovery row
⁠• ⁠15 stroke row (match wattage)

• ⁠When done repeat floor exercises

Floor Block 2 - 10.5 minutes

• ⁠3 rounds - back to back unload, load, xplode:

    ⁠•      ⁠10 TRX bicep curl
    ⁠•      ⁠8 hammer curls (weighted)
    ⁠•      ⁠6 cleans (weighted)

    ⁠•      ⁠10 total alternating oblique knee tucks off the floor

Back to the rower

• ⁠1 round:
⁠• ⁠15 stroke row (check wattage)
⁠• ⁠5 stroke recovery row
⁠• ⁠15 stroke row (match wattage)
• ⁠When done repeat floor exercises until finisher

FINISHER: 45 seconds of cleans

To the treadmill:

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

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 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?

https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3274
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