Timed Run/Row and a Buy-In Circuit - My Actifit Report Card: January 3 2025

in voilk •  5 days ago

    Timed Run/Row and a Buy-In Circuit

    Friday, January 3, 2025 - 2G - 60 Minutes

    E = Endurance
    S = Strength
    P = Power

    We took on a challenging timed run/row workout this morning that incorporated mini bands and compound movements on the floor. The treadmill and rower were set up as one long block, divided into four timed segments that gradually built in intensity. Each treadmill segment led into a quick transition for all-out rows. The first segment stayed manageable with a 90-second base pace, followed by 45 seconds to move onto the rower for the first of three 200-meter all-out rows—each lasting about 30 seconds to a minute. We then had two minutes to complete the row, get back on the treadmill, and settle back into our base pace before the next segment began.

    During the second round, we added an extra 90-second segment, progressing from base to push pace. The row portion stayed the same, and our rest time remained tight, forcing us to focus on smooth transitions. For the third part, we repeated the cycle but layered on an additional 90-second push segment along with the base and base-to-push. It felt deceptively easy at the start, but the final rounds definitely tested our endurance.

    On the floor, we tackled a longer block that fit well with the timing demands on the treadmills. We began with three rounds of lateral walks, walkouts, and crunch holds using mini bands. After that, we moved on to goblet reverse lunges with a rotational step-up, taking our time to ensure proper foot placement. We wrapped up with lateral lunges that flowed directly into a balance bicep curl, which kept our core activated and our focus sharp.



    ACTIFIT DIVIDER.png

    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:





      voilk hive-193552 actifit sportstalk movetoearn move2earn
      5 days ago by
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