Run to Row Splaturday and a Catch A Coach - My Actifit Report Card: April 22 2023
Saturday, April 21, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Beginning a Saturday with an OTF workout is a given, but it’s extra special when my wife Tiffany and I burn splats under the orange lights for a Coach we hadn’t worked out for.
Coach Kelsie was Tiffa and my 221st Orangetheory Fitness Coach we have worked out for as a couple.
Posted about it at LikeTu: https://www.liketu.com/@jimmy.adames/3gs2q8-jiffy-and-otf-coach-221
Tiffa and I worked out at OTF Waterford Lakes this morning and the template included a Coach managed Run to Row.
On to the workout:
It was odd for me today. I felt a lot more energy on the floor blocks than I did on the cardio treads and rowers side.
I felt like mentally my endurance was going to be far more above levels, but I had to fight a lot harder even through the easy prompts.
For the (weighted) exercises, I went with 30 and 40 pound dumbbells.
Floor Block 1 - 12.5 minute circuit
• 8 close grip chest presses - explosive tempo (weighted)
• 12 straight leg raises lying on the bench
• 8 single arm hip hinge swings, each side (weighted)
• 8 walkout to high plank alternating shoulder taps
Floor Block 2 - 9.5 minute circuit
• 8 sumo squat to upright row with power (weighted)
• 12 TRX rollouts
• 8 single leg lateral step up with power off the bench, each side
• FINISHER: 30 seconds of lateral hop overs off the bench
Speed and Power was a focal point with today’s Run to Row blocks.
Tread / Row Block 1 - 12.5 minutes
• 3 minute push
• 45 second ALL OUT
• 1 minute to transition to rower
• 1 minute ALL OUT row
• 1 minute recovery
• 1 min ALL OUT row
• 1 minute to transition to treadmill
• 3 minute push
• 45 second ALL OUT
Tread / Row Block 2 - 9.5 minutes
• 2 minute push
• 30 second ALL OUT
• 1 minute to transition to rower
• 30 second ALL OUT row
• 30 second recovery
• 30 second ALL OUT row
• 30 second recovery
• 30 second ALL OUT row
• 1 minute to transition to treadmill
• 2 minute push
• 30 second ALL OUT
Since it was a Run 2 Row, it was less time accumulated of both, but it was a pivot back and forth a few times come to constant back and forth run to rows.
Ran about 1.85 miles and topped out at a speed of a 10.2 miles per hour All Out run.
Rowed about 1665 meters and topped out at 406 watts of power with a rowing speed of 13.3 miles per hour, which was clear my best since early last week.
MY OTBEAT HEART RATE MONITOR RESULTS:
Not a great looking chart, but the crux of it was more than satisfying with 761 calories and 15 splats burned 🔥
HIGHLIGHTS:
Easy pick for a highlight was working out for our 221st Orangetheory Coach as a couple!
ZONES:
Tomorrow, we not only working out for another new OTF Coach for us m, which will be our 222nd, but also working out at one of the newer Orangetheory Fitness studios here in Central Florida - OTF APOPKA and Coach Taylor is who will be coaching.
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 3239
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 |  |
https://twitter.com/224245318/status/1649952284376276995
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Great job, It's inspiring to see how dedicated you are to your fitness routine and how you push yourself to reach new levels. Your commitment to working out and trying new things, like trying out a new coach, shows that you have a growth mindset and are always striving for self-improvement. Keep up the great work, and I'm sure you'll continue to see progress and achieve your fitness goals.
Very much appreciated @old-man-chu58 - it took me a long time to value my health and fitness, but it’s been a priority for the last ten years and I never felt better even when I don’t.
Happy Sunday 🙏🏼
!CTP
What is the difference between training for strength and power, I fell behind this, before, I just walked iron around the gym and pulled myself up on the horizontal bar and did push-ups on the uneven bars :)
@roninrelax
Based on what we do where we workout.
Templates are different everyday and the mix and matches of ESP are what we work towards mastering each one.
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