Cluster Sets Run to Row Splaturday - My Actifit Report Card: March 19 2022

Saturday, March 19, 2022

Template: ESP - 60 minutes

Had to work a few hours for my employers today, but Tiffany and I got in an Orangetheory Fitness workout at OTF Nona South:

The 7am session with Coach Elise’s energy and not getting up at 4am, sleeping an extra two hours added an extra pep to the step.

The template itself was bomb 💣 mode 💪🏽

Floor Block 1

I used 25, 30, 35, 40 and 50 pound dumbbells throughout the weighted intervals due to the Cluster Set set-up:

Cluster set

⁠•  ⁠5  chest presses then rest 10 seconds and then
⁠•  ⁠as many chest presses as possible then rest 10 seconds and then
⁠•  ⁠as many chest presses as possible then rest 10 seconds and then

• ⁠12 TRX high rows

Floor Block 2

Cluster set

⁠•  5⁠  bicep curls then rest 10 seconds and then
⁠•  ⁠  as many bicep curls as possible then rest 10 seconds and then
⁠•  ⁠  as many bicep curls as possible then rest 10 seconds and then

• ⁠12 TRX chest presses

On to the treadmill and rowers for the Run to Row:

Every round we would do the 30 second run on incline then the row round and so on.

Tread

I ran all of it at 7.5 miles per hour.

% = inclines

• ⁠5 rounds of the following, starting at 5% and taking 1% off the incline each round:
⁠• ⁠30 second ALL OUT @ 5%
⁠• ⁠30 second walking recovery

Row Block

• ⁠5 rounds of:
⁠• ⁠10 stroke ALL ROW
⁠• ⁠5 stroke recovery

I got into the last round 5 of 5, but time ran out; so officially I completed a full four rounds.

My OTBeat Heart Rate Monitor results made sense. With a lot of dumbbell and TRX work with a Run to Row in the mix. Basically, not enough of a straight shot run that normally covers about 24 minutes and at minimum 2.3 to 2.5 miles a session:

Tiffany and I will do a one hour walk activity tomorrow morning, to keep it simple; but active. It’s getting hot in 🌞 Florida 🌞 again. Chilly weather lasts for a very little time out here.

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:

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 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in