TRX Rollout Buy In and Run 2 Row Sesh - My Actifit Report Card: May 12 2022

Thursday, May 12, 2022

Template ES(p) (ENDURANCE, STRENGTH, power) - 60 minutes

A Run 2 Row template the day after rest day, can put reaching the per session 12 plus splats goal at risk; but I managed to accomplish it and overall it was crush worthy.

This morning’s session at OTF Nona North, Tiffany and I burned splats for Coach Cory and although it was another small class this week, those of us who show up consistently we got our sweat on:

On to the template:

**Floor Block 1 - 6 minutes

• ⁠Buy-in: 12 TRX rollouts (once only)

• ⁠Circuit:
⁠• ⁠6 TRX Y-raises (tempo)
⁠• ⁠6 TRX reverse grip low rows (tempo), rest

**Floor Block 2 - 6 minutes

• ⁠Buy-in: 12 TRX rollouts (once only)

• ⁠Circuit:
⁠• ⁠6 x incline chest fly (tempo) - (went with 20 pound dumbbells)
⁠• ⁠6 single arm neutral grip shoulder presses(tempo), each side - rest (started with the same 20 pounder, but immediately transitioned to a 30 pounder)

**Floor Block 1 - 7.5 minutes

• ⁠Buy-in: 12 TRX rollouts (once only)

• ⁠Circuit:
⁠• ⁠6 incline chest presses (tempo) - (went with 35 pound dumbbells for these)
⁠• ⁠6 split stance reverse grip single arm low rows (tempo) - each side (used a 35 pounder for these), rest
• ⁠Repeat until finisher

FINISHER: Pop Jacks for a full minute

On to the tread and rows for the Run 2 Row:

Tread / Row Block - 23.5 minutes

• ⁠Round 1:
⁠• ⁠0.4 miles at a pace between base and push (I went right into a 7.5 miles per hour)
⁠• ⁠300 meter push row, recover
⁠• ⁠300 meter ALL OUT row (try to beat your previous time) - I basically kept it 90 seconds in both rows, which is what Coach expected

• ⁠Round 2:
⁠• ⁠0.4 miles at a pace between base and push (I ran it at 7.1 to
7.5 miles per hour for this round)
⁠• ⁠200 meter push row, recover
⁠• ⁠200 meter ALL OUT row (try to beat your previous time) - I rowed this in about right under a minute

• ⁠Round 3:
⁠• ⁠0.4 miles at a pace between base and push (I ran this round 6.5 to 7.5 miles per hour)
⁠• ⁠100 meter push row, recover
⁠• ⁠100 meter ALL OUT row (try to beat your previous time) - I rowed these under 20 seconds (gotta beast mode the 💯)

• ⁠Bonus: run for distance until the finisher

FINISHER: All Out, wherever you are at tread or rowers. I was into the Bonus round, so I happily ran my All Out there and kept it at a very reasonable 8 miles per hour. I didn’t need to overdo it, at that point.

Not the prettiest of charts, but my Orangetheory Fitness OTBeat Heart Rate Monitor results was all I could ask for after a rest day, the lack of Power blocks and a Rin 2 Row where the stopping and having to go from tread to row slows my heart rate:

Tomorrow is FriYAY and Tiffany and I will be burning splats for our Head Coach Mariah at OTF Nona North:

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 3067 sessions

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

12/05/2022

14010

Aerobics,Gym,Weight Lifting,Treadmill,Running

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