Run 2 Row Dub - My Actifit Report Card: October 12 2022

Wednesday, October 12, 2022 - 60 minutes

Template:

E = Endurance
S = Strength
P = Power

The day before a rest day and having struggles generating splats was almost a given that today it would be a third day on row going splat less.

Overall, it was a pretty good workout and Tiffany and I got to work out for one of our favorite dudes, Coach Tom aka The Muscle Mouse.

The fact today was a Run 2 Row template, that was the full guarantee that splats would be at a minimum or at zero.

Honestly, I’ll have to get my OTBeat pod checked and make sure the battery is ok, but I believe it’s more about my working through the struggle with inconsistency of having bad days and good days as I still continue to get back to full strength.

Hadn’t worked out for Tom since a few months before the accident. His energy is always welcomed for that extra push.

On to the workout template of the day:

Floor Block 1 - 6.5 minutes

• ⁠Buy-in: 12 TRX chest presses (just once)

• ⁠Back to back:
⁠• ⁠6 TRX reverse grip low rows (tempo)
⁠• ⁠6 TRX single leg squats, each side (tempo), rest

Floor Block 2 - 6.5 minutes

• ⁠Buy-in: 12 TRX tricep extensions (just once)

• ⁠Back to back:
Started with 20 pound dumbbells and ended with 25 pounders.
⁠• ⁠6 bench inclined chest flys (tempo)
⁠• ⁠6 sit up stand to shoulder presses (tempo), rest

Floor Block 3 - 8 minutes

• ⁠Buy-in: 12 TRX rollouts (just once)

• ⁠Back to back:
⁠• ⁠6 TRX bicep curls (tempo)
⁠• ⁠6 lateral lunges, each side (tempo), rest

• ⁠FINISHER: Member’s choice of 1 minute of TRX chest presses or TRX tricep extensions - AMRepsAP (As many reps as possible) I chose the chest presses.

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My speeds for the runs were as low as 6 miles hour and up to as high as 9mph.

Tread / Row Block - 23 minutes

• ⁠Round 1:
⁠• ⁠run 0.4 miles on a push
⁠• ⁠row 300 meters on a push (check time)
⁠• ⁠Rest / rack handles
⁠• ⁠ row 300 meters on a push

• ⁠Round 2:
⁠• ⁠run 0.4 miles on a push
⁠• ⁠row 200 meters on a push (check time)
⁠• ⁠Rest / rack handles
⁠• ⁠ row 200 meters on a push

• ⁠Round 1:
⁠• ⁠run 0.4 miles on a push
⁠• ⁠row 100 meters on a push (check time)
⁠• ⁠Rest / rack handles
⁠• ⁠ row 100 meters on a push

• ⁠Bonus: Run for distance

• ⁠FINISHER: Member’s choice of 1 minute ALL OUT on the treadmill or rower - I chose the treadmill

My OTBEAT HEART RATE MONITOR RESULTS:

Needless to say, I’m going into tomorrow’s rest day, truly hoping I have more in the tank, because that 10K run is waiting for us on Sunday.

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 3111 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 180 lb		Body Fat %
Waist 32 in		Thighs in		Chest in