Benchmark Rowing and Switches - My Actifit Report Card: October 17 2023

Tuesday, October 17, 2023 - 500 Meter Row Benchmark Row with a Switch Template - 2G- 60 minutes

E = Endurance
S = Strength
P = Power

Today we tackled a switch template, perfectly setting us up for the benchmark row challenge with dynamic treadmill power runs and engaging floor exercises.

This morning, Tiffany and I was right back at the home studio, OTF Nona North, working out under the orange lights with the 5am crew and Coach Alex managing us through the template. She was very pumped about today's template especially being our biggest cheerleader during the 500 meter benchmark challenge.

When it comes to the different Orangetheory Fitness benchmark challenges and after being a member for almost ten years it becomes more difficult to hit my personal records much less beat it.

So I go into these with three goals:

1. Beat my personal record
   or
2. Match my personal record
   or
3. Do better than my last try

Today, I hit the third goal by doing better than the last 500 meter benchmark challenge:



I will continue striving to beat my personal record one day:









Overall, there was no let up to the template despite the benchmark challenge. Back in the day, they took it easy on us. These days, it's more structure to ensure you are well prepared to get through the challenges without injuries but still putting in a hell of a workout.

I burned 713 calories, got in a total distance of 2.7 miles on the treadmill blocks hitting 12 miles per hour on the last ALL OUT and the row was just the benchmark challenge at 500 meters and I managed to hit 378 watts of power and a high of 13.2 mile per hour rowing speed.

For the (weighted) excercises, I kept it at 20 and 30 pound dumbbells. There really wasn't no need to go heavier than that.

The focus was the benchmark challenge and surviving the template was the bonus.







The Work:

Tread Block 1

• 45 second base to push

• 30 second walking recovery

• 45 second push

• 30 second walking recovery

• 45 second push to ALL OUT

• 30 second walking recovery

• 45 second ALL OUT

• Transition to floor

Floor Block 1 - 4.5 minutes

• Buy-in: 250 meter push row

• Circuit:

  • 10 bridges (added a dumbbell as a challenge)
  • 10 TRX high rows

• Transition to treadmill

Tread Block 2 - 4 minutes

• 0.1 mile run
• 30 second walking recovery
• Repeat until time is called and then transition to the rower

Row Block - 4 minutes - BENCHMARK CHALLENGE

• 500 meter row
• Check time
• Recovery row until time and then transition to the treadmill

Tread Block 3

• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT
• 1 minute walking recovery
• 45 second ALL OUT
• 1 minute walking recovery
• 45 second ALL OUT
• 1 minute walking recovery
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second ALL OUT
• Transition to floor

Floor Block 2 - 9.5 minutes (work & rest)

• 6 - 10 full step ups, each side, (weighted), rest
• 6 - 10 chest flys, (weighted), rest
• 8 total seated torso rotations, (weighted), rest
• 8 low side plank pendulum with kick stands, each side, rest
• Repeat until finisher

FINISHER: 30 seconds of bench hop-overs







MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:







ZONES:



What is EPOC?
===> Excess Post-Excercise Oxygen Consumption

Each one of an Orangetheory Fitness workout is designed for us to spend 12 minutesin our own personal Orange Zone. This when the magic happens. That high intensity work helps to increase our metabolism for up to 24 hours.







Jiffy (Jimmy and Tiffany) as we are known in the Orangetheory community.

What Is Orange Everest At Orangetheory? – [Complete Guide]

https://bikerepic.com/what-is-orange-everest-at-orangetheory/

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/med-bALL OUTl-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 3377
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io





17/10/2023

11671


Aerobics,Gym,Weight Lifting,Treadmill,Running



Height 5.7 ft		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in