Ultimate Row Mashup, AOM Day 4 - My Actifit Report Card: May 21 2024

Tuesday, May 21, 2024 - All Out Mayhem Day 4 - “Ultimate Row Mashup” - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today was an exhilarating partner workout at Orangetheory Fitness, and as always, my wife Tiffany was by my side.

We had a lot of rowing to tackle—three blocks aimed at collectively achieving 2000m, with a challenging bonus round at the end of each.

In the first block, after warming up, I teamed up with Tiffany. One partner started on the treadmill while the other took on the rower. The treadmill partner completed two rounds of a 0.1-mile push to all-out run, while the rower partner powered through a pair of 200 meter all-out rows. Typically, the rower finishes first, transitioning into squat jumps until tagged. Once the treadmill partner finished, they tagged the rower, and we switched roles. We repeated this until we hit 2000 meters, then moved on to the bonus round. This round featured TRX rollouts and boat holds, a real test of our core strength.

The second block had the rower as the pacer, and the floor partner working with a dumbbell. The rower tackled a 500 meter row while the floor partner performed a series of low rows, cross back lunges, and forward lunges with a chop. Timing was key here; a quick rower meant less time for the floor exercises. After reaching 2000m together, we went back to the treadmills and rowers for the bonus round—one minute on the tread while the partner rowed. We continued this until the block ended.

In the final block, the floor partner became the pacer while the rower accumulated as much distance as possible. The floor exercises included a bridge row and a TRX pull-up before a 0.15-mile all-out. Once completed, the partners swapped places. After reaching 2000 meter, we faced the toughest bonus round: one partner did never-ending sumo squats while the other held a sumo squat position. Our legs were on fire, just in time for the finisher of 30-second high knees.

This workout was intense but rewarding, and having Tiffany with me made it even better.

Today's Workout Recap

Block 1 - 14 minutes

• Pacer - Partner A:
  • 0.1 mile push to ALL-OUT
  • 30 second walking recovery
  • 0.1 mile push to ALL-OUT
  • Tagged Partner B when done and moved to rower
• Partner B:
  • 200 meter ALL-OUT row, rack & rest
  • 200 meter ALL-OUT row
  • When done, 1 and a half squat jump until tagged by Partner A, moved to treadmill
• Repeated until partners reached 2000 meter (cumulative) and then bonus round
• Bonus:
  • Partner A: 12 x TRX rollout, tagged Partner B
  • Partner B: boat hold until tagged by Partner A
  • Repeated until time was called

Block 2 - 14 minutes

• Pacer - Partner A:
  • 500m push - ALL-OUT row, tagged Partner B when done and moved to floor
• Partner B - circuit:
  • 12 total x alternating step back low row
  • 6 each x cross back lunge
  • 6 each x forward lunge with chop
  • Repeated until tagged by Partner A, moved to rower
• Repeated until partners reached 2000m (cumulative) and then bonus round
• Bonus:
  • Partner A: 1 minute treadmill, tagged Partner B, swapped to rower
  • Partner B: rowed until tagged by Partner A, swapped to treadmill
  • Repeated until time was called

Block 3 - 14 minutes

• Pacer - Partner A:
  • 8 x TRX bridge row
  • 8 x TRX pull up
  • 0.15 miles ALL-OUT
  • Tagged Partner B when done and moved to rower
• Partner B:
  • Rowed for distance until tagged by Partner A, moved to floor
• Repeated until partners reached 2000 meter (cumulative) and then bonus round
• Bonus:
  • Partner A: 12 x sumo squat, tagged Partner B
  • Partner B: sumo squat hold until tagged by Partner A
  • Repeated until finisher: 30 second high knees

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

What is the Orangetheory Everest Workout?

https://wellfitinsider.com/orangetheory/orangetheory-everest-workout/

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

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

We are known as Jiffy or Team Jiffy (Jimmy and Tiffany) in the Orangetheory community.

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 Medicine or 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 3514
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 lb		Weight 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in