Cluster Specialty Workout with a Run Row - My Actifit Report Card: November 24 2021

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(Edited)

Cluster Specialty Workout with a Run Row

Wednesday, November 24, 2021

Template: Cluster Specialty Workout with a Run Row - 60 Minutes

Mid-Week Splat Burn was a Specialty session after a benchmark yesterday. Interesting back to back workouts.

A template like this is Strength evident and it’s as clear to see that with my OTF results for this session below:

This is how the session went, with Tiffany and I beginning off the tread always or always leaving it for the second half of the class:

Floor block 1, 6.5 mins

• ⁠5/ * / * seated low row (* is as many reps as you can until fatigue/about 8 to 10 reps conservatively) - 10 second rest between sets
• ⁠12 x TRX chest press

Floor block 2, 6.5 mins

• ⁠5/ * / * chest press (* is as many reps as you can until fatigue/about 8 to 10 reps conservatively) - 10 second rest between sets
• ⁠12 x TRX high row

Floor block 3, 6.5 mins

• ⁠14/12/10/8/6/4/2
• ⁠bicep curls
• ⁠tricep extensions
• ⁠if done hold plank until time

Tread block, 22.5 mins
% = incline

• ⁠30s all out @ 5%
• ⁠30s walking recovery
• ⁠all out @ 5% at the same speed for as long as possible
• ⁠30s walking recovery
• ⁠all out @ 5% at the same speed for as long as possible
• ⁠10 stroke all out row
• ⁠5 stroke recovery row
• ⁠10 stroke all out row
• ⁠5 stroke recovery row
• ⁠10 stroke all out row

Decrease incline by 1% each round

Complete 5 rounds - If done, run for distance until time

All in all, another great Orangetheory Fitness session in the books.

Tomorrow, we will burn at a much later time and sweat for our Thanksgiving drinks and meal for Coach Brenna at OTF Celebration:




This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io


24/11/2021
13711
Aerobics,Gym,Weight Lifting,Treadmill,Running
Height
5.7 ft
Weight
169 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in


















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3 comments
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Congrats on providing Proof of Activity via your Actifit report!

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Great stepping Jimmy, and wow that is a fantastic workout, no wonder you are running marathons, keep it up and stay awesome.



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