The Latest Row Challenge, a Floor Circuit and More - My Actifit Report Card: November 7 2024

The Latest Row Challenge, a Floor Circuit and More

Thursday, November 7, 2024

E = Endurance
S = Strength
P = Power

Today was a benchmark challenge workout. Today's challenge was the 200 Meter Row for time. My current unicorn is working towards my personal record which I hit a couple of years ago and my plan b was making sure I get it done under 34 seconds.

I didn't hit my PR but did manage to get way under forty at 33.26 seconds.

The overall workout was set up to compliment the challenge.

That's how Orangetheory Fitness balances out getting in a great workout.

Today's Workout Recap

We had an early start, taking on the 5 a.m. class. The template was set up as a switch with two attempts for the benchmark.

I did participated in the second attempt but not for the challenge so I entered the first row block into the challenge tracker.

Here’s how it went down:

Tread Block 1

• 4-minute treadmill for time
• Switch to floor

Floor Block 1 - 4-Minute Circuit

• 8 x squat to toes
• 8 x TRX high row to low row
• 8 x dumbbell hip hinge swing
• Switch to treadmill

Tread Block 2

• 4-minute treadmill for time
• Switch to rower

Row / Floor Block 2 - 4 Minutes

• 200-meter ALL OUT row (once only)
• Check time, transition to floor
• Circuit until time called:
  • 10 x low plank to high plank
  • 10 total x alternating superhero
• Switch to treadmill

Tread Block 3

• Goal: increase push pace each round

  • 3-minute push
  • 1-minute base
  • 2-minute push
  • 1-minute base
  • 1-minute push
  • 1-minute base
  • 1-minute ALL OUT

• Switch to rower

Row / Floor Block 3 - 10 Minutes

• 200-meter ALL OUT row (once only - the "rowdemption")
• Check time, transition to floor
• Circuit:
  • 6 x low row to neutral grip deadlift to hammer curl to shoulder press
  • 10 total x alternating lateral lunge to upright row
  • 10 total x high plank pull through
• Finisher: 1-minute high plank pull through

We pushed hard and finished strong, ending the session with everything we had.

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-Exercise 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 3629

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

Aerobics, Gym, Moving Around Office, Running, Treadmill, Weight Lifting, Walking

Height 5.7 in		Weight 175 lb		Body Fat %
Waist 34 in		Thighs in		Chest in