“Sync or Swim” Signature Row Sesh - My Actifit Report Card: February 25 2023
Saturday, February 25, 2023 - 2G - 60 minutes/Signature Workout: “Sync or Swim”
E = Endurance
S = Strength
P = Power
This morning’s workout the day after benchmark was followed up with a signature template that included 23 minutes of rowing.
The cool thing about this new signature template is that includes crew rows with individual rows.
I went all in and rowed 23 minutes straight and skipped all rest options.
On to the workout:
For the floor block, I went with 40 pound dumbbell for the weighted exercises except for the sumo squats to froggers where I went with 80 pounder.
Not a lot of tread time today, but the little we ran came with incline % increases.
Tread/Floor (22 mins)
0.25 miles at a 1% incline (push pace)
Switch to floor
6- Goblet Lateral Lunges (weighted), each side
10- Sumo Squat to Froggers (wide leg jump squats)
6- Single Arm Chest Presses with Leg Extensions (weighted), each side
10- Bridge Hold with Pullovers (weighted)
6- Low Side Plank Thread the Needles
Switch to tread
0.25 miles 2% incline (hold push pace)
Repeat floor
Incline goes up by 1% each time, distance remains the same.
FINISHER: 1 minute ALL OUT on treads
3 to 4 rounds was the goal for the floor/tread block and I completed 3 rounds and finished out challenging myself to a 4% incline 8 miles per hour run for the finisher.
Coach Angeline manager the two groups like a champ!
Row block (22 mins)
3 minute crew row
500 meter solo row (3 minutes 30 seconds to complete)
2 minute 30 second Crew Row (24 - 26 strokes per minute)
1 minute rest (I skipped this)
400 meter Solo Row (3 minutes to complete)
2 minute Crew Row (24 - 26 strokes per minute)
1 minute rest (I skipped this)
300 meter Solo Row (2 minutes 30 seconds to complete)
90 seconds Crew Row (24 - 26 strokes per minute)
1 minute rest (I skipped this)
1 minute ALL OUT SOLO ROW
The goal provided to us was to get at least 3500 and I rowed 5645 meters. I was proud to reach that, because my comeback is on point so far this year.
My OTBEAT HEART RATE MONITOR RESULTS:
834 calories and 16 splats burned with a beautiful chart as the icing on the cake!
A perfect Splaturday Morning 💪🏽🍊
ZONES:
Activity Walk Tomorrow
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 3203
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft | Weight175 lb | Body Fat% | |||
Waist34 in | Thighsin | Chestin |
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That is a very impressive workout, Jimmy.
Way to crush it.
!CTP
!ALIVE
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Happy Sunday Funday
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Great job on the workout. Looks like it went "swimmingly"
Have an Awesome Sunday, @jimmy.adames.
!ALIVE
!BBH
!CTP
!PIZZA PLAN
@jimmy.adames! Your Content Is Awesome so I just sent 1 $BBH (Bitcoin Backed Hive) to your account on behalf of @lisamgentile1961. (12/50)
Good Morning and Thank you, @bbhbot! Enjoy your day.😀
I see what you did there Lisa 🤣
Thank You 🤗
!LUV
@lisamgentile1961, @jimmy.adames(2/3) sent you LUV. | tools | discord | community | HiveWiki | NFT | <>< daily
Thought you would, Jimmy😀
You're very welcome.
Happy Tuesday
!ALIVE
!BBH
!CTP
@jimmy.adames! Your Content Is Awesome so I just sent 1 $BBH (Bitcoin Backed Hive) to your account on behalf of @lisamgentile1961. (6/50)
Good Morning and Thank you, @bbhbot! Enjoy your day.😀
@jimmy.adames! You Are Alive so I just staked 0.1 $ALIVE to your account on behalf of @lisamgentile1961. (6/10)
The tip has been paid for by the We Are Alive Tribe through the earnings on @alive.chat, feel free to swing by our daily chat any time you want.
Good Morning and Thank you, @youarealive! Enjoy your day.😀
I gifted $PIZZA slices here:
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Good work Jimmy!
Barb 😊