A Superset and a Timed Run Row - My Actifit Report Card: September 12 2023
Tuesday, September 12, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Entering a workout under the orange lights on a Tuesday is usually the day I'm chasing an extra breath because I had already worked out everyday since last Thursday, but with Tiffany and my usually scheduled rest day on Wednesdays there is always that possibility I can have a burst of extra energy to have a great output on said Tuesday.
Today? I didn't have that extra burst of energy lol.
With that said, I did get through the entire template not so much gassed out but methodical and maintained a pace where I would get through the session without setting myself back for future workouts.
Tiffa and I worked out at our home studio, OTF Nona North with the 5am crew and Coach Alex managing us through a very stout template.
Entering a workout under the orange lights on a Tuesday is usually the day I'm chasing an extra breath because I had already worked out everyday since last Thursday, but with Tiffany and my usually scheduled rest day on Wednesdays there is always that possibility I can have a burst of extra energy to have a great output on said Tuesday.
Today? I didn't have that extra burst of energy lol.
With that said, I did get through the entire template not so much gassed out but methodical and maintained a pace where I would get through the session without setting myself back for future workouts.
Tiffa and I worked out at our home studio, OTF Nona North with the 5am crew and Coach Alex managing us through a very stout template.
Today, was a run row so that automatically signals less time on the cardio side. I prefer to run as much as possible, but today was the perfect day for a run row. I got in a 1.25 miles. A shitty distance but came at the right time, so that I can crank out some real distance after tomorrow's rest day.
Calorie burn was very little, but it makes sense when I kept my running speed between 6 and 7 mile per hour for the running part of the run row. I didn't come close to double figure speeds as what I usually do but again, blessing in disguise this morning.
Row work was robust with a total of 2,292 meters hitting a high of 354 WATTS OF POWER and a high of 11.9mph rowing speed.
On the floor I kept my dumbbell selection at 25 or 35 pounds for the (weighted) exercises.
The Work:
Floor Block - 23.75 minutes
AMRepsAP = As Many Reps As Possible
• 3 rounds back to back superset:
• 10 reverse grip low rows (weighted)
• alternating bicep curls, (weighted), AMRepsAP, rest
• 10 overhead tricep extensions (weighted)
• 3 rounds back to back superset:
• 10 total alternating lateral lunges (weighted)
• pulsing half squats, (weighted), AMRepsAP, rest
• 10 bridges (weighted)
• When done, circuit until finisher:
• 10 total alternating full v-ups (weighted)
• 10 total seated torso rotations (weighted)
FINISHER: 30 seconds of reverse grip low rows OR alternating lateral lunges (I went with the lunges) (weighted)
Run/Row Block
• 3 minute push
• 1 minute transition to rower
• 1 minute ALL OUT row
• 30 second recovery
• 1 minute ALL OUT row
• 30 second recovery
• 1 minute ALL OUT row
• 1 minute transition to treadmill
• 3 minute push
• 1 minute transition to rower
• 45 second ALL OUT row
• 30 second recovery
• 45 second ALL OUT row
• 30 second recovery
• 45 second ALL OUT row
• 1 minute transition to treadmill
• 3 minute push
• 1 minute transition to rower
• 30 second ALL OUT row
• 30 second recovery
• 30 second ALL OUT row
• 30 second recovery
• 30 second ALL OUT row
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
Jiffy (Jimmy + 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?
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?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3353
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 |
Today is Wednesday and I'm glad that you can rest all you want
Have a wonderful rest
Happy Wednesday @rafzat - yes 🙌 rest from working out out but gotta go to the job. At least I work at a desk so that helps to rest. Have a great day 🙏🏼
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