Friday, February 11, 2022
Template: Power - 60 minutes
Tiffany and I was up and at it this morning, crushing another OTF template or was it crushing us?
We burned our splats at the home studio at Nona for Head Coach Mariah and it was a good one.
Considering, Tiffa and I have a 5K running event tomorrow, had to manage ourselves carefully:
On to the template:
Floor Block 1
I chose to go with just 20 pounders for the weighted exercises.
• 30 seconds of squat to shoulder pressed (weighted)
• 15 second rest
• 30 seconds of speed skater lunges
• 15 second rest
• 30 seconds of squat to shoulder pressed (weighted)
• 15 second rest
• 30 seconds of speed skater lunges
• 15 second rest
• 30 seconds of squat to shoulder pressed (weighted)
Floor Block 2 - 13 minutes
• 2 rounds of:
• 12 TRX pull ups
• 12 TRX rollouts
• 2 rounds of:
• 12 bench power push ups
• 12 bench tap to jump squats
• 2 rounds of:
• 12 total sprinter sit ups
• 12 bear plank hops
Floor Block 3
• 30 seconds of neutral full thrusters (weighted)
• 15 second rest
• 30 seconds of high knees
• 15 second rest
• 30 seconds of neutral full thrusters (weighted)
• 15 second rest
• 30 seconds of high knees
• 15 second rest
• 30 seconds of neutral full thrusters (weighted)
🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵
Row Block 1
• 30 second push row
• 15 second recovery row
• 30 second push row
• 15 second recovery row
• 30 second push row
• 15 second recovery row
• 30 second push row
• 15 second recovery row
• 30 second push row
Tread Block
JUST KEPT THIS AT 6.5 to 7.1, but still managed to run almost a mile and a half in 13 minutes. I didn’t walk much of those recoveries.
• 3 minute run for distance
• 2 minute walking recovery
• 3 minute run for distance
• 2 minute walking recovery
• 3 minute run for distance
Row Block 2
• 30 second ALL OUT row
• 15 sec recovery row
• 30 second ALL OUT row
• 15 sec recovery row
• 30 second ALL OUT row
• 15 sec recovery row
• 30 second ALL OUT row
• 15 sec recovery row
• 30 second ALL OUT row
🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵
Although a Power template, it had Endurance elements.
My Orangetheory Fitness Heart Rate Monitor results shows me I’m ready for the 5K tomorrow:
I’m already getting my stuff together for the run:
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 |  |
