Run to Rowed Into the Week with Back to Backs - My Actifit Report Card: June 10 2024

Run to Rowed Into the Week with Back to Backs

Monday, June 10, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Endurance including a power run / row with back to back sets on the floor.

We had two back to back efforts in the first block split up with a bit of TRX / core work.

Five rounds of run / rep row starting with a 0.5 mile run, 25 speed squats and then a 250 meter push to all out row.

After Each round we take off 0.1 miles, 5 reps and 50 meters off the row.

Run to rows are a staple of Orangetheory Fitness but there are a bunch of variations. Today's included the body weight exercise which is probably the least use. Most run to rows are just tread to rower and vice versa.

I was able get through all five rounds, burned over 600 pounds, totaled 1.61 miles on the treads with a high of 10 miles per hour running speed and rowed a total of 1,191 meters with very decent wattage and rowing speed.

I went with 20, 40 and 60 pound dumbbells for the weighted exercises.

Once again "Never Miss A Monday" workout mode.

Today's Workout Recap

Floor Block 1 - 17.5 minutes

• Back to back:
  • 5 each x low bench single arm step down reverse lunge
  • 10 total x alternating sumo deadlift, rest
• 5 each x TRX single arm squat reach with rotation
• Back to back:
  • 10 x high row
  • 10 x chest fly, rest
• 10 x straight arm sit-up

Floor Block 2 - 4 minutes back to back

• 10 x high plank pull through
• 10 x bridge, rest
• Repeat until finisher: 30 seconds of high plank pull through OR 30 seconds of bridge

Tread / Row Block - 23 minutes

• Goal: choose your intensity on the treadmill, increase intensity on the rower each round
• Round 1:
  • 0.5 mile tread
  • 25 x speed squat
  • 250 meter push to ALL OUT row
• Round 2:
  • 0.4 mile tread
  • 20 x speed squat
  • 200 meter ALL OUT row (30 seconds - 1 minute)
• Round 3:
  • 0.3 mile tread
  • 15 x speed squat
  • 150 meter ALL OUT row (22 - 45 seconds)
• Round 4:
  • 0.2 mile tread
  • 10 x speed squat
  • 100 meter ALL OUT row (15 - 30 seconds)
• Round 5:
  • 0.1 mile tread
  • 5 x speed squat
  • 50 meter ALL OUT row
• Bonus:
  • Tread or row until finisher: choose steady or intervals
• FINIShER: 30 second ALL OUT tread OR row (I chose tread)

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 3527
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Treadmill,Running,Weight Lifting

Height 5.7 lb		Weight 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in