A Row Challenge and Switch Blocks - My Actifit Report Card: January 7 2025

A Row Challenge and Switch Blocks

Tuesday, January 7, 2025 - 200 meter benchmark row for time challenge - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

There are multiple benchmark challenges throughout the year at Orangetheory Fitness and I've been doing them for years and you would think that I would crush them each and every time but shit happens like COVID, car accident, tons of injuries and of course aging.

With that said, I still hold my own. Unfortunately, I'm far removed from my personal record that I reached back in 2020 and I've digressed the last few years but I came in under 35 seconds for today's 200 meter row for time challenge so I can't feel so bad.

During our Orangetheory Fitness session this morning, we used a switch template that gave us two opportunities to take on the benchmark. Those of us who started on the rower followed this sequence: Floor Block 1 → Tread Block 1 → Row/Floor Block 2 → Tread Block 2 → Row/Floor Block 3 → Tread Block 3. Anyone who preferred to knock out the benchmark right away chose to begin on the rower and floor stations.

We kicked off the workout with a four-minute treadmill block where we picked our own paces. Some of us kept it easy to save energy for a potential PR on the rower. Next, we had two minutes on the floor for some light activation exercises: squat to toes, TRX high row to low row, and a hip hinge swing. Then we hopped back onto the treadmill for another four-minute block before swapping to the rower for our benchmark attempt.

Once we wrapped up the benchmark, we headed back to the treadmill for a tougher endurance run. It felt pretty intense after rowing, so we dialed back our speeds when needed. We tackled three push intervals—three, two, and one minute—each followed by a minute at base pace. After the final base interval, we powered through a one-minute all out that felt like it lasted forever.

Our last switch took us to the rower again, where we could either push hard for a second benchmark attempt or go easier if we preferred. Finally, we finished on the floor with a circuit of complex compound movements: a low row to deadlift to hammer curl to shoulder press, followed by lateral lunges and high plank pull-throughs.

Today's Workout Recap

Tread Block 1 – Four Minutes

• We spent four minutes on the treadmill at our own pace.

We took two minutes to transition to the floor.

Floor Block 1 – Four Minutes

• We performed eight squat to toes.
• We completed eight TRX high row to low row.
• We did eight dumbbell hip hinge swings.

We took two minutes to transition back to the treadmill.

Tread Block 2 – Four Minutes

• We spent another four minutes on the treadmill at our chosen pace.

We took two minutes to transition to the rower.

Row / Floor Block 2 – Four Minutes

• We powered through a 200-meter ALL OUT row (once only).
• We checked our time and then moved to the floor.
• We continued with the following circuit until time was called:
  • Ten low plank to pike.
  • Ten total alternating superhero.

We took two minutes to transition back to the treadmill.

Tread Block 3 – Ten Minutes

• We aimed to increase our push pace each round.
• Three minutes push.
• One minute base.
• Two minutes push.
• One minute base.
• One minute push.
• One minute base.
• One minute ALL OUT.
• We collapsed afterward, based on personal choice.

We took two minutes to transition to the rower.

Row / Floor Block 3 – Ten Minutes

• We tackled a 200-meter ALL OUT row (once only) for our “rowdemption.” /I rowed but I didn't attempt to match or beat the earlier time or try to reach my personal record - I stuck with my time earlier in the session/
• We checked our time and then headed to the floor.
• We repeated the following circuit:
  • Six low row to neutral grip deadlift to hammer curl to neutral grip shoulder press.
  • Ten total alternating lateral lunge to upright row.
  • Ten total high plank pull through.
• As a finisher, we capped it off with one minute of high plank pull through.

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 3664

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

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

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