Friday, March 25, 2022
Template: Strength - 60 minutes
Burning splats on a Friday morning with a Strength template can be a notch under energetic, but after yesterday’s signature session and tomorrow’s upcoming, what is going to potentially be a fun and energetic class- today was perfect.
Tiffany and I got to the home studio OTF Nona North before 5am and Head Coach Mariah was revving to go:
On to the template:
I went with 25 and 50 pounders for the weighted part of the floor blocks.
Floor Block 1 - 5 minutes
• 8 each x floor single arm chest press
• 8 x iso hip bridge with pullover
• 12 x seated knee tucks
Floor Block 2 - 6.5 minutes
• 2 rounds of:
• 5 x chest press (tempo)
• 5 x TRX high row to a Y raise
• Row (once only):
• 15 strokes row (120 - 180m+)
• 10 strokes recovery row
• 15 strokes row (120 - 180m+)
• Remember your distance
• If finished then repeat the exercises as a single block
Floor Block 3 - 8 minutes
• 2 rounds of:
• 5 x seated overhead tricep extension
• 10 x TRX kneeling rollout
• Row (once only):
• 15 strokes row (120 - 180m+)
• 10 strokes recovery row
• 15 strokes row (120 - 180m+)
• Try to beat your distance from block 2
• If finished then repeat the exercises as a single block
💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽
On to the treadmills:
Strength day is usually the template that makes it tough to get the 12 splats, because of the more stationary movements on the with the floor work; so I knew that I would have to earn it the hard way with incline running that strength templates normally include.
I ran my recovery bases at 6 miles per hour.
I ran my pushes at 6.5mph up to 7mph
My All Outs at 7.5 miles per hour up to the 8.5mph
Most of the blocks were on incline, so it was definitely a challenge.
% = incline
Tread Block 1
• 30 second base @ 7%
• 1 minute base
• 30 second base @ 8%
• 1 minute base
• 30 second base @ 9%
• 1 minute base
• 30 second ALL OUT @ 7-9% (choose an incline) - I went with 7% here
Tread Block 2
• 1 minute base @ 5%
• 1 minute base
• 1 minute base @ 6%
• 1 minute base
• 1 minute base @ 7%
• 1 minute base
• 30 sec ALL OUT @ 5-7% (choose an incline) - I chose 5% but ran at a higher speed, that was the trade off.
Tread Block 3
• 90 second base @ 3%
• 1 minute base
• 90 second base @ 4%
• 1 minute base
• 90 second base @ 5%
• 1 minute base
• 30 second ALL OUT @ 3-5% (choose an incline) - went with 5% at the 8.5 miles per hour 🔥
🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵
So yet again, my OTBEAT Heart Rate Monitor results is typical of a Strength day with a lot in the grey zone with the more stationary work on the floor, but made up for it with tge cardio and getting my calorie burn and after burn with the 12 plus splats:
Tomorrow, we will be burning splats during
Orangetheory Fitness first Chief Music Officer 🎵 🍊 🔥 @steveaoki (IG handle) first official OTF playlist along with the template of the day.
Back at the home studio OTF Nona North burning splats for Coach Angeline, although it’s a Saturday we will not be venturing further out to workout at another OTF studio; because we have a busy day ahead of us and need to stay as local as possible:
The whole Steve Aoki thing has a pretty good buzz to it, but I believe it’s more of the folks behind the brand hyping it up more than the members clamoring for it.
It won’t happen everyday, since it would suck to take that away from the coaches who each have there own styles when it comes to the music we workout to, when they Coach their classes; but it’s a worldwide “must do” like tomorrow for all Coaches to use Aoki’s playlist for tomorrow’s workout and any subsequent workout unless I misunderstood the whole relationship and what it specifically entails.
Article about Aoki and OTF Music partnership:
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:
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This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft | Weight170 lb | Body Fat% | |||
Waist34 in | Thighsin | Chestin |