Power Benchmark 200 Meter Row Sesh - My Actifit Report Card: January 15 2022
Saturday, January 15, 2022
60 Minute Template: Power including a Benchmark 200 Meter Row Challenge:
I went solo today, because Tiffany wasn’t feeling great.
I went to one of our sister studios Orangetheory Fitness Celebration and burned splats for Coach Slade.
Those who started on the rowers like I did, we did the following warmup; before knocking out the benchmark.
250 Meter Row
10 Squats
20 total front and backward skips
Row Block 1 (BENCHMARK) 2.5 minutes to complete:
• Reset monitors
• 200m ALL OUT row
• Record time
I did a tad better than the last time, but there was a “rowdemption” opportunity provided to attempt a personal record. Yes, read further :-)
Tread Block 1
While we ran this block. the other group did their row challenge.
• 90 second push (I kept it conservative at 6.5 miles per hour)
• 30 second base (my average 6mph base)
• 30 second ALL OUT (kept it at 8 miles per hour)
Transitioned to floor:
Floor Block 1
• 5 single arm neutral half thrusters - each side - (went with a 25 pounder)
• 5 split stance single arm low row - each side - (went with a 35 pounder)
Floor Block 2
• 200 meter row ROWDEMPTION OPPORTUNITY
Yes!!! I set my new personal record of 31.92 seconds:
And found out later this evening that I made the leaderboard with them younger folks:
Back to the floor:
• 10 total x alt jump lunge
• 10 / 8 / 6 x TRX high rows (taking 2 reps off the high row each round)
• 10 total x plank punch
Repeat until time, taking 2 reps off the TRX high rows each round
Floor Block 3
• 10 sumo squats to upright rows (went with 25 pounders)
• 10 / 8 / 6 TRX alligators
• 10 four point planks
Repeat until time, taking 2 reps off the alligator each round
Back to the treads:
Tread Block 2
• 90 second push
• 1 minute base
• 30 second ALL OUT (ran it at 8.1mph)
• 30 second walking recovery
• 1 minute ALL OUT (went up to 8.5mph)
Tread Block 3
• 90 second push (ran it at 6.7mph)
• 90 second base (my usual 6mph)
• 30 second ALL OUT (ran it at 8.1mph)
• 1 minute walking recovery
• 1 minute ALL OUT (went up to 8.6mph)
Tread Block 4
• 90 second push (ran it at 7.1mph)
• 90 second base (my usual 6mph)
• 30 second ALL OUT (ran it at 9.5mph)
• 90 second WR
• 1 minute ALL OUT (went for it at 10.1mph, since it was the last burst before the end of the session)
Definitely happy with getting my 200 meter row personal record and not disappointed with my OTBEAT Heart Rate Monitor results:
Taking a rest day tomorrow as I’m also not feeling at 100% and Tiffany will give her body another rest.
Sunday, we will be heading to Orangetheory Fitness Sanford West to workout out for Tiffa’s and my 193rd Orangetheory Coach as a couple.
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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