Final 2022 FriYAY Run Row Sesh - My Actifit Report Card: December 30 2022

Friday, December 30, 2022 - 60 minutes

Template:

E = Endurance
S = Strength
P = Power

The last Friday workout under the orange lights in 2022 is in the books, although the contrast between my production yesterday overshadowed how I felt today.

I wasn’t in pain, but the gas tank felt empty. With said, I completed the floor block and came close to completing three rounds in the run to row template for today.

Tiffany and I went to our home studio Nona North and worked out for our. Head Coach Mariah, but it was a very small group this morning.

On to the workout template of the day:

I went with 30 pound dumbbell for the low bench bridge and the pullover and a 60 pound for the sumo. All other exercises did not include weights.

Floor Block 1 (7 minutes long)

• ⁠12 TRX squat to high rows

• ⁠12 low bench high plank abductions

• ⁠12 low bench bridge with weight (30 pounder)

Floor Block 2 (7 minutes long)

• ⁠6 to 10 sumo goblet squats

• ⁠6 to 10 pullovers

Floor Block 3 (6.5 minutes long)

Three rounds go down by two each round

• ⁠10 / 8 / 6 x bench high plank jack to decline push ups

• ⁠10 / 8 / 6 bench squat jacks

Three rounds go down by four each round

• ⁠20 / 16 / 12 total bench high plank alternating knee drives

Finisher: 30 seconds - member’s choice of any one of the previous exercises (I chose the bench squat jacks)

Run/Row Block

I maxed out at 7.5mph and I did feel the hamstring issue a bit today, but not enough to concern me.

My wattage on the row only maxed out at 226 watts was putrid. Yesterday I hit 400 plus.

To be fair to myself, the rowing today was meant to be the recovery from the All Out runs.

• ⁠Repeat, adding 50 meters to the row each round:

⁠• ⁠.2 mile ALL OUT run

⁠• ⁠100 meter row (22-25 strokes per minute)

⁠• ⁠.15 mile ALL OUT run

⁠• ⁠100 meter row (22-25 strokes per minute)

⁠• ⁠.1 mile ALL OUT run

⁠• ⁠100 m row (22-25 strokes per minute)

• ⁠Finisher: 30 second ALL OUT run

I ended in round three at 200 meter row but the Finisher and then time called befor I got to finish the .1 mile all out on the tread. I did the finisher all out on the rower.

My OTBEAT HEART RATE MONITOR RESULTS:

Compared to (yesterday) the charts above from this morning were pedestrian for myself.

Tomorrow morning, Tiffa and I are driving out to OTF Waterford Park where we will be working out for our 217th Orangetheory Coach as a couple.

Coach Terrell looks beast 💪🏽😎

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 3165 (just added Mount Dora totals that were missing from my totals - 5 classes)

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 180 lb		Body Fat %
Waist 34 in		Thighs in		Chest in