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


• ⁠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:



About Orangetheory Fitness (OTF)


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

Aerobics,Gym,Weight Lifting,Treadmill,Running
5.7 ft
170 lb
Body Fat
34 in


You make me want to get off my butt and HUSTLE! Appreciate the inspiration! !CTP !ALIVE


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