Twelve Days of Fitness, Day THREE; Power and Run Row - My Actifit Report Card: December 3 2021
Friday, December 3, 2021
Template: Power and Run Row - 60 Minutes
It was a Power template and definitely an ass kicker, but my Orangetheory Fitness Heart Rate Monitor results trended more like if it was a strength template:
The whole template was time-synchronized across the board.
Floor Block 1 - 3 mins
Laying flat on the ground and making sure you emphasize your core - almost like crunches, but static
• Resistance Band - ankle touch side to side (30 sec)
• Resistance Band - static legs raised, in/out (30 sec)
Repeat x 3
Floor Block 2 - 4.25 mins
• Sumo squat x 8 (I went 80 pounds weight on these sets)
• Lateral bench step ups/hops x 8 each
Floor block 3 - 3 mins
• Push ups (30 sec)
• Back extension (30 sec) laying face down toes grounded and raising the top half of your body
Repeat x 3
Floor block 4 - 4.25 mins
• Static bench lunge x 8 each
• Bench tap jump squats x 8
Floor block 5 - 3 min
• Resistance Band challenge - try and stay in a squat for three minutes, switching between forward and back walk (30 sec) and lateral walk (30 sec)
Run/Row - tread blocks are identical and done three times. Rower block is done twice.
Block 1, 3 and 5 - Tread - 3 mins
• 30 sec push
• 30 sec base
• 30 sec push
• 30 sec base
• 30 sec push
• 30 sec All Out
Block 2 and 4 - Rower (4.25 min)
• 30 sec All Out
• 45 sec recovery
• 30 sec All Out
• 45 sec recovery
• 30 sec All Out
• 45 sec recovery
• 30 sec All Out
We have four more sessions to go before we reach the seven out of twelve to earn the beanie:
It may be a beanie to most folks, but it will be another badge of honor for us die-hard OTF fanatics 💪🏽🍊
But Tiffany will be skipping Day four and five,because we will be running the OUC event.
We will be doing the 5K, since we already did the half marathon a few years ago and honestly our recent half was a bit of challenge.
With that said, we get to add this 5K medal to our running medal collection:
Apparently, it seems they ran out of the 5K t-shirt swag, because Tiffany came home from picking up our race packets and we received the half marathon hoodie, YAY US 👍🏽
On Monday, we will pick back up and will get in the remaining 4 sessions of the Orangetheory 12 Days of Fitness and probably will get in a total of Nine out of Twelve; when it’s all said and done:
We are booked for Monday’s 5am session at our home studio OTF Nona North:
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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