Run Rowing Into a New Week - My Actifit Report Card: April 25 2022

Monday, April 25, 2022
ESP Template: (ENDURANCE, strength, POWER) - 60 minutes

After 4 days in a row of 3 HIIT sessions and running 3.1 miles with the Run Club on the fourth, Never Miss a Monday was bound to be rough.

Tiffany and I were up and at ‘em this morning at the home studio OTF Nona North and burning splats for Head Coach Mariah at 5am:

I had some bright spots, but my consecutive streak of 12 plus splats was broken. It was a template that included a run to row, but it will always irk me; although I was not surprised.

On to the template:

Floor Block 1 - 20.25 minutes work & rest

• ⁠4 - 8 lateral step up with power - each side, rest

• ⁠12 TRX rollouts, rest

• ⁠4 - 8 bench single arm low rows (explosive tempo - each side) - I went with a 60 pound dumbbell here, rest

• ⁠12 total decline bench plank alternating bench toe taps, rest

• ⁠4 - 8 single arm neutral half thrusters (I began with a 30 pound dumbbell and upped it to 35), rest

• ⁠12 total bench seated torso rotations (I began with a 30 pound dumbbell and upped it to 35), rest

Floor Block 2 - 2.5 minutes

CIRCUIT

• ⁠16 total bicycles
• ⁠16 total isolation hip bridge marches
• ⁠Repeat until finisher

FINISHER : 1 minute plank hold

Off to the treadmills.

Usually, I go into the tread blocks with a strategy to reach 12 plus splats; but it was a tough get today:

I averaged 7.5 with my pushes and 8.5 to end the ALL OUT.

It was a run to row, so having to stop to go over to the rower and row with a stroke rate emphasis, that inevitably kept my heart rate down.

With that said, I followed the template!

Tread / Row Block

• ⁠4 minute push
• ⁠45 second transition
• ⁠2.5 minute push row
• ⁠45 second transition
• ⁠3.5 minute push
• ⁠45 second transition
• ⁠2 minute push row
• ⁠45 second transition
• ⁠3 minute push
• ⁠45 second transition
• ⁠90 second push row
• ⁠45 second transition
• ⁠2.5 minute push to all out

Needless to say, my Orangetheory Fitness OTBEAT Heart Rate Monitor results was short of 12 splats and therefore; disappointing - with some highlights, I am proud of:

Tomorrow, Tiffa and I will be back at the home studio, as we burn splats for Coach Christen Tom and Thursday morning; as she transfers over to the South studio, where the Ginger 🥷 Ninja’s eventual ascent to Head Coach at that studio becomes official- real soon:

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About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3054 sessions.

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

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 ft		Weight 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in