OTF’s “Twelve Days of Fitness” Day Eight - “Best Run/Row” - My Actifit Report Card: December 8 2024

OTF’s “Twelve Days of Fitness” Day Eight - “Best Run/Row”

Sunday , December 8, 2024 - 12 Days of Fitness - Day 8 - "Best Run/Row" - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

OTF’s “Twelve Days of Fitness” Day Four - “Best Power”

We tackled a signature run-to-row style block, but with a twist this time. It featured two consecutive efforts bridged by some TRX and core-focused work, ultimately blending steady endurance with a flash of power.

Our main challenge came in the form of five rounds, each starting with a run, followed by bodyweight speed squats, and wrapping up with a push-to-all-out distance on the rower. We kicked off the first round with a 0.5-mile run, 25 speed squats, and a 250-meter row. After each round, we shaved off 0.1 miles from the run, 5 reps from the squats, and 50 meters from the row, creating a steady, progressive decrease in volume as fatigue set in.

Run-to-row combos are a staple at Orangetheory, but we rarely see them paired with a bodyweight movement. Today’s addition of speed squats made this variation feel distinct, adding another layer of challenge to a classic format.

Today, I officially completed the necessary sixth day of the annual "12 Days of Fitness" and my wife Tiffany will hit her sixth tomorrow. The plan is to make sure to complete no less than 8 out of 12 which we have been doing for many years now.

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-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 3646

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 175 lb		Body Fat %
Waist 34 in		Thighs in		Chest in