For the most part, this past week of workouts was pretty routine for me. Even though this isn’t the routine I was doing before the shutdown or right after things reopened, I’ve been getting used to this workout time and having only a little time after my workouts to be ready for work. I’ve even started getting used to working out in a mask. But this was the last week that things were like that. Starting this week, the workout times change again. And starting on Tuesday, masks are optional for those who are vaccinated.
What this means for me is that my workouts will be earlier than I’ve ever done them and I will need to adjust to that. I know that this is likely temporary and things will change again, and I think the goal is to have the workout times be back to where they were before. Also, I will be bringing a mask to class in case I feel like I need it, but I’m not sure I will be wearing it. That may be something I have to decide each day. And with the workout times changing and things continuing to move into a safer situation, the workouts are also changing a bit. Until this week, all the workouts were 3G, where you have a group on cardio, a group on the rowers, and a group on the floor. There will still be some 3G classes, but they are also returning to 2G classes this week. My schedule will be a mix of both, so that will be interesting.
But besides being prepared for the changes coming up, my workouts on Monday, Wednesday, and Friday were close to what I’ve been used to. I’ll be writing about my Saturday workout in tomorrow’s post because that was something special!
Monday’s workout was a power day. It felt a bit like an endurance day to me, but we were warned that it might feel that way and told to be aware of that. There is a difference with how to do things when it’s an endurance day versus power day, and I tried to be mindful of that and pushing myself more even with the longer workout intervals.
For cardio, we started with a 3-minute distance challenge. This is usually something we do for endurance days, but because we were going to have a 2-minute recovery after it, we were told to push ourselves harder than we normally would do. I had my bike resistance level up 1 from the level I have been working with, and I finally feel pretty good about keeping it there. After the 3-minute challenge, we had a 90-second challenge with the extra challenge of trying to match or beat half the distance from the 3-minute one. I was very happy that I was able to beat it. After those, we had intervals that felt more like a power day. We had 2 rounds of 1-minute all-outs and 2 rounds of 30-second all-outs with a 1-minute recovery between all of them. I was pedaling really fast at the end and it felt amazing to be able to do that again with no issues.
For rowing, we started on the same plan as cardio. We had the 3-minute row and 90-second row. I was able to row the entire time for both of those with the exception of a brief moment in the 3-minute row when my foot slipped and I had to fix the foot straps. But I had to do that in order to keep rowing and it wasn’t really a break, so I don’t feel too bad about it. After those 2 challenges, we had rounds of 300-meter rows and single-arm full thrusters with weights between each row. I only got through 2 rounds before the block was done, but I felt like I was doing pretty good with my pacing.
And on the floor, we had 2 blocks. The first block was my first block with the mini-bands since returning after the closure. With the mini-bands we had in and outs (which I modified to be regular squats), foot exchanges (which I modified to be front and back steps), and walkouts. Then we had a longer block with more power exercises. We had push-ups using the bench, step-ups (which I modified to be lunges), bench plank single-arm fly, and hip hinge swings. I felt much better about the second block than I did for the first and was able to use some weights closer to what I was using before the closure.
Wednesday was an endurance day, and it really felt like one! I thought Monday felt like endurance, but Wednesday proved me wrong.
For cardio, we had one long block. We started with a 30-second push pace and then a 30-second base pace. Then the push and base paces increased by 15-seconds each round until we got to a 75-second push pace and 75-second base pace. Then they decreased by 15-seconds each round and we ended with a 30-second all-out. I was using my new resistance level on the bike and it was tough to not have a recovery break during the entire block. I did have breaks to drink water, but that isn’t exactly the same because I rush to do those.
On the rower, it was all about 300-meter rows. And between each row, we had either high knees or butt kicks. 300-meters isn’t a crazy distance to do, but it’s also not exactly a sprint. I know that sometimes I have been able to do it quickly, but lately, it’s around 90 seconds of hard rowing to get it done. And I was trying to work on maintaining my stroke rate and increasing my wattage, but it’s hard. But when the block was almost done, I decided to give it everything I had knowing I wouldn’t do the row again. And it was the hardest I’ve rowed in a long time. Even before the pandemic, I rarely rowed this hard. The goal in my head was to get it done in 1:15 (even though that’s not close to my PR) and I was shocked I was able to get it done in 1:06.9. I was really burnt out after completing that row, but I was really proud of myself. And I took the last bit of that block as time to get my breathing back under control and to get ready for the floor.
And on the floor, we had 1 long block with 2 mini-blocks in them. And we were supposed to do each mini-block twice before moving on. The first mini-block had pullovers with an isolated hip bridge, chest presses with weights, and bear to downward dog poses. And the second mini-block had hip hinge low rows, shoulder presses, and bear steps. I was slower than I would have liked during the floor, and I struggled to fully catch my breath after the row block. But I was working on my second round of the second mini-block when the workout ended.
Friday’s workout was a power day. I was dealing with a bit of hip pain, but nothing too bad. I just knew that I would have to be a bit careful during the workout.
We had 2 blocks in each section of the room. For cardio, the first block started with a 30-second push pace followed by a 45-second base pace. Then we had a 45-second push, 60-second base, 60-second push, and 30-second all out. It was a good, short block to get us ready for the second block. The second block was 6 rounds of 30-second all-outs. After the first all-out, we had 30 seconds to recover and the recovery time went up by 15-seconds each round. I tried to pedal hard since we had a decent amount of recovery time, but my hip issues were limiting me a bit.
On the rower, the first block started with a 200-meter row and then 20 speed squats. Then we had a 150-meter row and 15 speed squats. I was working on the 100-meter row when the first block ended. And the second block went along with cardio. We had the same 30-second all-out rows, but instead of recovery, we had squat jumps (which I modified to be squat calf raises). There was a little time after finishing the squats before the next row, but not a lot. And just like I had done on Wednesday, I decided to push myself really hard for the last 30-second row. I was able to get to a higher wattage than I have seen in years and about 50% more distance than most of my 30-second rows!
And on the floor, the first block was a bit easier to warm us up for the rest of the floor. I appreciated that after rowing so hard. The first block had walk out to plank jacks, hand-release pushups, and sit-ups. And the second block had single-arm snatches, triceps on the straps, single-arm clean to presses, and bicep curls on the straps. And for the last 30 seconds of the workout, we had to pick one of the weight exercises to do for the entire time. I picked clean to presses since those are a little easier on me. I’m glad it was a lot more upper body than lower body work, but I still was being very cautious with my hip. And being cautious paid off because I wasn’t hurting too bad after the workout.
I was so proud of myself after getting through all these workouts. I had some great moments where I know I pushed myself and I saw results I wasn’t expecting. I don’t need to always see progress to be motivated, but it helps a lot. And I needed that amazing feeling going into my workout on Saturday. Because my Saturday workout was my first 90-minute class! But I’ll be writing about that tomorrow!
You Might Also Like
Making Progress (or Preparing For My Thanksgiving Workout)
An Emotional Workout Week (or Just Making It Through)
A Back And Forth Workout Week (or Getting Ready For Thanksgiving)
Some New Workout Issues (or Making The Best Of Things)
Routine Is Still Progress (or Proving I’m Improving)
Getting Ready For The Dri-Tri (or Working My Way Through The Workouts)
