Run to Row and Drop Sets - My Actifit Report Card: April 27 2023
Thursday, April 27, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
When I went into this morning's workout and immediately found out it was a template that included a run to row as well as it being strength focused on the floor the chances of me getting the coveted 12 splats was going to be a big fat negative. Not to mention, this week has just been a less splats week for me. It happens.
I was right, I didn't get my 12 splats, but got closer than most of the week and other things I did accomplish today that made the workout successful for me to look forward tomorrow to hopefully get back on track on splat burns. Last week, I had a successful week earning my 12 plus splats, so when you do as many of these workouts under the orange lights as Tiffa, me and other die-hard OTF members each day is another day to crush it.
Just like most of the week, Tiffa and I worked out at our home studio OTF Nona North. Today, Coach Alex was managing us through the template.
On to the workout:
AS mentioned earlier, it was a run to row. The transitioning from tread to rower throughout the cardio blocks limits the distance on the treads and it also there is that the constant stop and go along with how fast my heart rate settles in so fast that is what hurts my chances to get my 12 splats.
My speeds on the treads ranged from as low as 6.2mph and as high as 10.7mph.
On the rowers, I hit 393 watts of power and hit 13 mph on the rowing speed.
Tread / Row Block 1 - 4.25 minutes
• 0.25 mile run
• 100 meter row
• run for distance (check distance)
Tread / Row Block 2 - 4.5 minutes
• 0.2 mile run
• 150 meter row
• run for distance (check distance)
Tread / Row Block 3 - 4.75 minutes
• 0.15 mile run
• 200 meter row
• run for distance (check distance)
Tread / Row Block 4 - 5 minutes
• 0.1 mile run
• 250 meter row
• run for distance until finisher:
FINISHER: 30 second All Out
Combined to run 2.4 miles and tgo row a bit over 700 meters.
I love when a template consists of drop sets and today for the (weighted) excercises I went with 20, 25, 40 and 50 pound dumbbells.
Floor Block 1 - 10.5 minutes
• Back to back - reverse drop set:
• 8 squat to calf raises (heavy) (weighted)
• squat (heavier) AMRepsAP (As many reps as possible) (weighted)
• 16 mountain climber with power
• Back to back - reverse drop set:
• 8 low rows (heavy) (weighted)
• low rows (heavier) AMRepsAP (weighted)
• 8 speed skater with power
Floor Block 2 - 11.25 minutes
• Back to back - reverse drop set:
• 8 bicep curls (heavy) (weighted)
• bicep curls (heavier) AMRepsAP (weighted)
• 8 ninety degree jump squats
• Back to back - reverse drop set:
• 8 hip bridges (heavy) (weighted)
• hip bridges (heavier) AMRepsAP (weighted)
• 16 flutter kicks
FINISHER: 30 seconds of squats to calf raises (weighted)
MY OTBEAT HEART RATE MONITOR RESULTS:
Needless to say, I wasn't happy with my chart today, so outside of the 700+ calories burned the rest was shitty.
HIGHLIGHTS:
After rest day yesterday, I went into today's workout pain free, don't feel much of the chest cold I had recently and I actually felt amazing getting through today's workout. The chart was not indicative of that, but some of the totals, distances, speeds and power was proof of that.
ZONES:
Tomorrow - FriYAY, Tiffa and I will be going back to the home studio to workout with the 5am crew and Head Coach Mariah will be waiting for us to get us through the next template like champs!
===>
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This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
I would eat an elephant after such a workout :)
But, instead of burning calories, I'm now going to burn #jahm coins... I think after this, I'll want to have a good lunch, lol. !HUG
I sent 1.0 HUG on behalf of @roninrelax.
(1/2)
That's funny. I actually don't ever leave a workout feeling hungry but there are times where a few hours later that yes, an elephant sandwich wouldn't be so bad 🤣 Happy Friday @roninrelax !ALIVE
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There is no elephant, but it seems to me that I still have !BEER left :)
@roninrelax
!PIZZA
Hope the !WINE doesn't ruin the holiday :)
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Happy Weekend 👍🏽
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Likewise @roninrelax
Thank You 🙏🏼
!PIZZA
Have a great day, my friend!
!WINE
Congratulations, @roninrelax You Successfully Shared 0.100 WINEX With @jimmy.adames.
You Earned 0.100 WINEX As Curation Reward.
You Utilized 1/2 Successful Calls.
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@jimmy.adames(2/15) tipped @roninrelax (x2)
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