Two Hundred Meter Benchmark Row and ESP Session - My Actifit Report Card: October 5 2021
60 minute Endurance, Strength and Power template that included a 200 meter row benchmark.
I didn’t match my PR, but I did better than my previous and rowed the 200 meters in 33.53 seconds
The benchmark row is done right off the bat, at the beginning of the session. Once both groups are done, we proceeded to our preferred starting stations.
Floor Block 1:
200m row redemption (option to the benchmark again or just row 200m) - I did not attempt to redeem myself. I was happy to have progressed towards my PR.
Back to the floor
Single arm neutral half thruster x 5 per side
Single arm low row x 5 per side
Repeat until time
Floor block 2:
TRX jump lunges x 10
TRX high row 10/8/6 degreasing by 2 reps each round
Plank punch x 10
Floor Block 3:
Sumo squat upright row x 10
TRX Alligator 10/8/6 decreasing by 2 reps each round
4-point plank x 10
Four point plank 10
Tread blocks were varying durations of:
Push, base, AO = All-Outs WR = Walking Recovery, AO, WR
Tread Block 1: This was early on where each group did the benchmark row, the other group did a 90 push, a 30 base and a 30 all-out.
Tread Block 2: 90 second push 30 second base 30 second all out 30 second walking recovery 30 second all-out
Tread Block 3:
90 second push 60 second base 30 second all out 60 second walking recovery 30 second all-out
Tread Block 4:
90 second push 90 second base 30 second all out 90 second walking recovery 30 second all-out
I felt accomplished, albeit still bummed out that my own PR has become elusive; but I’m still full steam ahead at getting back to it.
Here are my Orangetheory Fitness Heart Rate monitor results:
Tomorrow is rest day from the HIIT workouts. My fiancé Tiffany and I always appreciate a break from the usual impact to our bodies, although we love it!
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight169 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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