Before I get into the recap of my workout week, I have an unexpected update from the Dri-Tri I did on Saturday. I never do the Dri-Tri to be competitive with others, only with myself. But a few days later, the studios posted the top 3 men and women for each location. I had shared the photo with a group text with my workout friends because my friend’s husband got first place. But then after I sent it I realized that I was listed as 3rd place!
I was beyond shocked, and still am. I know that it’s likely because not a lot of women did it, but I’m still taking this win. Especially with how it seemed like so much was working against me.
Now onto my regular workout recap.
Monday’s workout was an endurance day. I was a little sore after the Dri-Tri, mainly because I was trying to not take painkillers because of the burst blood vessel in my eye (it can make it worse if it’s still spreading, and at that point it still was). But it wasn’t the worst endurance day to do when you aren’t 100% there.
We had 3 blocks for cardio that all had the same pattern. We had a push pace, 90-second base pace, push pace, 1-minute base pace, push pace, and a 30-second all-out. Each block, the push paces got longer. We had 1-minute, 75-second, and 90-second push paces. I did try to push myself a bit, but was mindful of how I was feeling as I went a bit harder.
On the floor, we had 2 blocks. The first block started with a mini-band mini-block. We had 3 rounds of a squat to leg raise and hip bridges using a mini-band. After completing that, we had a 300-meter row before continuing the first floor block. The rest of the first block had sumo squat front raises, bicep curls, uppercuts, and tricep extensions all using weights. And the second block had lateral step-ups, lunges, and sumo deadlifts. I did the lateral step-ups as lateral lunges so there was a little modification.
Wednesday’s workout was a power day and it was a crazy one! The cardio block was all about all-outs! The entire cardio block was rounds of 1-minute all-outs followed by 90-seconds to recover. And we did that for 10 rounds! Each time we had an all-out, I tried to increase how fast I was going on the bike. Around the middle, I tried to increase the resistance level too, but that was too hard to keep doing for a minute so I went back to just focusing on pedaling faster at my regular all-out resistance level. I think the hardest thing about this was having all the all-outs being 1-minute long. I feel like I’ve done a similar workout with 30-second all-outs, but 1-minute ones are so different. But I felt so accomplished when I was done!
On the floor, we had 3 blocks. The first block had sit-up to jump squats (I did sit-ups to squats and calf raises), lateral lunges, lateral hop-overs, and seated shoulder presses to standing. The second block was a core block and we had static crunch in and outs and toe reaches, both using the mini-band. And the last block had burpees, step-ups (I did lunges), squats, and reverse grip low rows. It was a lot of variety on the floor, but it was also a lot and I was getting a bit sloppy with my form toward the end.
Friday’s workout was another endurance day. And it felt much more like an endurance workout than the Monday one.
We had 3 blocks for cardio. The first block started with a 3-minute push pace followed by a 90-second base pace and a 1-minute all-out. The second block had 2 rounds of a 2-minute push and 75-second base before the 1-minute all-out at the end. And the last block had 3 rounds of a 1-minute push and 1-minute base before the 1-minute all-out.
And on the floor, we had 2 floor blocks and 1 row block. The first block had suitcase squats, lunges to low rows, and plank taps. The second block had sumo squats to upright rows, lunges, uppercuts, and plank shoulder taps. And the row block had rowing plus squats to calf raises. We started with a 100-meter row and increased by 100 meters each round. I unfortunately was struggling a lot on the floor because my hip was really hurting after the bike. But I tried my best and I think most of what I did wasn’t affected too much besides my rowing.
Saturday’s workout was a strength-based day, but it also was a 90-minute class! I’ve done one other 90-minute class before, and it was a great challenge. This class happened to be during my regular Saturday class time, so I didn’t pick it for that reason, but I also didn’t avoid the class either. I figured it would be a great way to close out my week and I was right. Just like the other 90-minute class, we had the regular 60-minute class rotations and then added on another set. So we had 3 blocks on cardio, 2 blocks on floor, 2 blocks on cardio, and 2 blocks on floor.
For cardio, the first 4 blocks had a similar pattern. We had base paces at inclines with a 1-minute flat road base between and ended with a 30-second all-out at incline too. The first block had 30-second inclines, the second block had 1-minute inclines, the third block had 90-second inclines, and the fourth block had 2-minute inclines. And the inclines went down each block as the time got longer. I did go a bit higher on the resistance levels than I normally go, but they were short intervals so it was a good way to test out what I can do. And the last block of cardio was 4 rounds of 30-second all-outs that had decreasing inclines each time.
On the floor, we had a lot of variety in the exercises. For the first part of class, we had chest presses with weights, squats to bicep curls, knee tucks, rollouts on the ab dolly, high rows on the straps, and y-raises. We also had a little bit of rowing with stroke drills (the floor work from the first part of class is a bit of a blur so I don’t remember what was each block). When we were in the bonus floor blocks for the 90-minute class, the first block was on the floor and the second was on the rower. The floor block had low rows with weights, chest presses using the straps, and knee tucks. And when we got to the rower we followed the same pattern as the treadmill with 4 rounds of 30-second all-outs with recovery time between.
I really feel like I had a great workout week this past week. Between how great I felt after my Dri-Tri and finding out that I placed 3rd and having another awesome 90-minute class, it really was great. I did have some issues with pain in my hips that I couldn’t manage the way I normally do, but I feel like I pushed through and didn’t let that stop me. I know whenever I have one of these good weeks, I always say how I wish I could always feel like this. But I also know that I also have to deal with the bad weeks. But when I have those bad weeks, remembering these good weeks helps me make it through that time.
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