Dri Tri Prep: 2K ROW - My Actifit Report Card: March 3 2023

Friday, March 03, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

Today, Tiffany took the day of from working out to give herself a chance to be in a better place to participate in tomorrow's 10K run that we have scheduled for the early morning.

I on the other hand drove out to the home studio OTF Nona North to workout with the 5am Crew and Head Coach Mariah.

What was wild about today is that I was a bit nervous as I am on all benchmark days, because i put a little extra pressure on myself.

I've spent over two years trying to match or beat personal records for these benchmarks that show up on the calendar throughout the yeaer.

Today's was the 2000 meter row benchmark - for time.

What caught me off guard was that Coach Mariah said don't go all out on the rowing, but go at a steady pace, because it's not a typical benchmark challenge.

Every year OTF has a Dri-Tri event worldwide and each studio has to participate but not all members have to participate in the event itself, but templates will come up that will be in preparation for an upcoming challenge, which is no unusual. It's like when we do Hell Week in October, you either sign up to earn the shirt or you don't but if you show up for class you will be working out to whatever that day's template is.

I've done two Dri-Tri's in my 9 years working out at Orangetheory. The individual and the team relay. I haven't done one in a long time at this point. I'm not looking to do it this year, because I'm still working at getting back to my old self after two years of issues and I'm finally closer to that this year.

With that said, if I decide in the last minute to do it, then it will be the sprint option as that is the only one I haven't done, which is the 1/2 Dri-Tri. A full consists of starting at the rower and rowing 2000 meter row go to the workout floor immediately after and do 300 reps of a handful of excercises including burpees, hop overs, etc and then running over to the tread meal and running a 5K. The goal is to do all that as fast possible and you will get about 45 minutes to do it all. For the sprint it would be half of all that.

I'll think about it and see how my body feels, but it's coming up soon and I need to make a decision sooner than later.

On to the workout:

Now that I knew there wasn't as much pressure to kill myself trying to match or beat my personal record, I kept in mind that I am running a 10K tomorrow and had to make sure I didn't injure myself by going nuts in today's workout.

Row / Tread Block - 13 minutes

Row Warmup/ 250 meter row with some squats and shuffles on repeat until time is called and then if you are in the group that started on the row like I usually do, we do the row challenges first.

• ⁠Reset rower
• ⁠2000 meter row, check time (I did it in 7 minutes and 46 seconds off about 30 seconds from my personal record)
• Transition to the treadmill
• ⁠Repeat until time is called: Run 0.1 miles the a 30 second walking recovery (this is to allow for everyone to finish the corresponding group's row challenge in the allotted time of 13 minutes. I continue to stay under 8 minutes, but further away from the closer to 7 minutes personal record.

Floor Block 1 - 13 minutes

• ⁠Buy-in: 0.3 mile run at a push - once only

• ⁠Circuit:
⁠• ⁠10 hip hinge swings (I went with a 40 pound dumbell)
⁠• ⁠5 TRX single arm reach with rotations
⁠• ⁠10 bent leg raise to toe reaches
⁠• ⁠10 total alternating super heroes

Tread Block 2

• ⁠30 second push
• ⁠90 second base
• ⁠30 second push
• ⁠90 second base
• ⁠30 second push
• ⁠90 second base
• ⁠1 minute ALL OUT

Of course, today it was a huge plus that there wasn't a ton of running in the template. Knowing this, there was no way that I was going to get my 12 splats, so I came away with half of that which was easy to do during a 2000 meter row and even then I was lucky to get six.

I ran a minimum of 6.5 miles per hour and ran the one ALL OUT at 10mph and no pain or huffing and puffing, so I have a good chance of getting through tomorrow's 10K by completing it although no expectations of gettinga great run time doing it, but I'll take the not stopping at all for the whole 6.2 miles.

Floor Block 2 - 7 minutes circuit

• ⁠10 TRX chest presses
• ⁠10 half kneeling woodchoppers (I went with a 30 pound dumbbell), each side
• ⁠10 side plank pendulums with kick stand, each side

• FINISHER (member's choice): 1 minute on a high plank hold or low plank hold (I chose high plank)

My OTBEAT HEART RATE MONITOR RESULTS:

Still got over 600 calories burned with only the 6 splats burned, but with how the template was laid out today and having that run scheduled for tomorrow, I had a good workout today and feel great.

ZONES:

More about Best Damn Race - Orlando

More about the OTF DRI TRI

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 3207

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

03/03/2023

16340

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 ft		Weight 175 lb		Body Fat %
Waist 34 in		Thighs in		Chest in