A Week Starting Timed Run/Row and Buy-In Circuit - My Actifit Report Card: January 20 2025

A Week Starting Timed Run/Row and Buy-In Circuit

Monday, January 20, 2025 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

We dove into an intense run/row session this morning, designed around four timed intervals that steadily ramped up the challenge. The treadmill and rower were paired in a single extended block, with each treadmill segment flowing right into a rapid shift for all-out efforts on the rower. We kicked things off at a relatively comfortable base pace for 90 seconds, then had a quick 45-second window to transition and tackle a 200-meter row—aiming to complete it in around 30 seconds to one minute. With just two minutes to return to the treadmill and settle back into base before the next interval, every second counted.

Moving into the second segment, we introduced an extra 90-second stage on the tread, escalating from base to push pace. The rowing portion stayed the same, and the tight recovery window meant we had to be on point with our transitions. By the third round, we layered on another push interval before returning to base, adding an extra level of endurance that felt deceptively approachable at first but really tested us in the final minutes.

Meanwhile, the floor block was perfectly synced to these timing demands. It opened with three rounds of lateral band walks, walkouts, and crunch holds, all utilizing mini bands to keep tension on the muscles. Next up were goblet reverse lunges combined with a rotational step-up—emphasizing careful footwork and body alignment. To finish, we performed lateral lunges directly into a bicep curl while balancing on one leg, staying focused on core engagement and stability.

Overall, it was a balanced yet challenging workout that pushed both cardio and strength—classic Orangetheory style.

Today's Workout Recap

AQAP = as quick as possible

Tread / Row Block – 23.75 minutes

• Part 1:

  • We started with a 90‑second base pace on the treadmill.
  • We then took 45 seconds to transition to the rower.
  • We had 2 minutes to complete a 200‑meter ALL OUT row, which typically took between 30 to 60 seconds.
  • Once finished, we transitioned back to the treadmill and returned to our base pace as quickly as possible.

• Part 2:

  • We maintained a 90‑second base pace on the treadmill.
  • We followed that with a 90‑second segment moving from base to push pace (Power Walker 1–6%).
  • We took another 45 seconds to transition to the rower.
  • We had 2 minutes to complete another 200‑meter ALL OUT row (30 to 60 seconds).
  • Once done, we moved back to the treadmill and returned to base pace as quickly as possible.

• Part 3:

  • We started with a 90‑second base pace again.
  • We added a 90‑second segment going from base to push pace (Power Walker 1–6%).
  • We then continued with an additional 90‑second push (Power Walker 6%+).
  • We took 45 seconds to transition to the rower.
  • We completed a 200‑meter ALL OUT row within 2 minutes (30 to 60 seconds).
  • Afterward, we returned to the treadmill and got back to base pace as quickly as possible.

• Part 4:

  • We held a 90‑second base pace.
  • We moved into a 90‑second segment from base to push pace (Power Walker 1–6%).
  • We added a 90‑second push (Power Walker 6%+).
  • We ramped up to a 90‑second push to ALL OUT (Power Walker 6%–10%).
  • We finished with a 30‑second ALL OUT (Power Walker 10%+).
  • At the end, we chose whether to collapse or recover as needed.

Floor Block – 23.75 minutes

• Buy-In Circuit (3 rounds):

  • 3 repetitions of resistance band squat hold lateral walks
  • 6 repetitions of resistance band walkouts
  • 12 repetitions of resistance band crunch holds with in‑and‑out

• Main Circuit (until Finisher):

  • 6 each side of goblet reverse lunges with rotation into a full step‑up
  • 6 each side of lateral lunges flowing into a balance bicep curl
  • 10 repetitions of chest fly to triceps extension

• Finisher:

  • 30 seconds of bicep curls
    OR
  • 30 seconds of triceps extensions (using two dumbbells while lying on the bench)

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  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/

  What are TRX "Pallof" Presses

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3671

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

Aerobics, Gym, Weight Lifting, Walking, Treadmill

Height 5.7 in		Weight 180 lb		Body Fat %
Waist 34 in		Thighs in		Chest in