FriYAY Power, Row and Run - My Actifit Report Card: June 23 2023

Friday, June 23, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

Second day where I didn't go over the 500 calorie burned mark and truly don't remember that ever happening in over nine years under the orange lights, but I've learned through the years to self-manage and know where I can push the limits without making things worse.

Today, I ran faster than I did yesterday but still way below what I'm accustomed to. That comes with the experience of all the effort and time I've put into my high intensity interval training sessions that I have earned that mental negotiation.

I know what I can do when I'm at 100% heck at 75% I can still do a lot in these workouts, but sometimes injuries will keep me at bay and I have to keep active and know that is good enough at any particular timeframe.

It was a Row to Run on the cardio side and it was a circuit plus a load and xplode blocks on the floor.

I maxed out at 8.1 miles per hour which was a good amount above the speed I hobbled through yesterday. In Row to Run the time on the treads are limited so I was only able to get in 1.17 miles under 12 minutes and 1,735 meters rowed in a bit over 13 minutes, but didn't get over the 300 watts of power that I have at least been consistenly doing for the last few weeks.

With all that said, this was another workout in the books and Tiffany and I are crazy enough to schedule a 90 minute workout for tomorrow morning. 60 minutes can be brutal but 90 minutes can be massacres lol.

I went with 30 or 60 pound dumbbells for today's (weighted) exercises.

The Work:

Floor Block 1 - 5 minute circuit

• ⁠12 total high plank alternating wide steps with power
• ⁠6 forward lunge with chops, each side (weighted)
• ⁠6 high plank lateral reaches

Floor Block 2 - xplode and load

• ⁠15 seconds of froggers
• ⁠45 seconds of sumo squats (weighted)
• ⁠30 second recovery
• ⁠15 seconds of froggers
• ⁠45 seconds of sumo squats (weighted)
• ⁠30 second recovery
• ⁠15 seconds of froggers
• ⁠45 seconds of sumo squats (weighted)

Floor Block 3 - 5 minute circuit

• ⁠12 total alternating deadbugs with presses
• ⁠12 total bear plank alternating low rows (weighted)

Floor Block 4 - load and xplode

• ⁠15 seconds of low rows with explosive tempos (weighted)
• ⁠45 seconds of TRX low rows with explosive tempos
• ⁠30 seconds of recovery
• ⁠15 seconds of low rows with explosive tempos (weighted)
• ⁠45 seconds of TRX low rows with explosive tempos
• ⁠30 seconds of recovery
• ⁠15 seconds of low rows with explosive tempos (weighted)
• ⁠45 seconds of TRX low rows with explosive tempos
• ⁠30 seconds of recovery

FINISHER: 30 seconds of froggers

Row / Tread Block 1 - 5 minutes

• ⁠Repeat until time called, accumulating distance on the rower
⁠• ⁠20 stroke push rows
⁠Transition to treadmill
⁠• ⁠30 second push⁠Transition to rower
• ⁠Check distance on rower

Tread Block 2

• ⁠15 second push to all out
• ⁠45 second push
• ⁠30 second walking recovery
• ⁠15 second push to all out
• ⁠45 second push
• ⁠30 second walking recovery
• ⁠15 second push to all out
• ⁠45 second push

Row / Tread Block 3 - 5 minutes

⁠Repeat until time called, accumulating distance on the rower:

    ⁠•      ⁠20 stroke push row

⁠Transition to treadmill
⁠• ⁠30 second push
⁠• ⁠Transition to rower
• ⁠Check distance on rower, match or beat your distance from block 1

Tread Block 4

• ⁠15 second push to all out
• ⁠45 second push
• ⁠30 second walking recovery
• ⁠15 second push to all out
• ⁠45 second push
• ⁠30 second walking recovery
• ⁠15 second push to all out
• ⁠45 second push
• ⁠30 second walking recovery
• ⁠30 second ALL OUT

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

What is a BOSU?

https://www.bosu.com/

What is a Med Ball?

https://www.verywellfit.com/medicine-ball-training-1229699

What are Resistance Bands?

https://www.wodfitters.com/pages/the-definitive-guide-to-resistance-bands-and-workout-bands

What is a TRX?

https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3287
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 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in