I knew going into this past week of workouts that it would be a tough week. I never know how bad it might be, and it was pretty bad. It wasn’t the worst I’ve felt, but there were moments when it was getting close to that.
Monday’s workout had some parts that were easier on me and how I was feeling and some parts felt like they were extra challenging. So I just tried to push when I could and go easy when I needed to.
For cardio, we had 2 blocks. For the first block, we had 2-minute push pace intervals and 1-minute base pace intervals. For the push paces, we went up by 1% for the incline each time. And the second block we had 1-minute all-outs and 1-minute recoveries. And for the all-outs, we did the same as the first block with increasing the incline (or resistance level) each time. I did use my new base pace and I did do the increases we were supposed to do even though it felt a lot harder than what it normally feels like.
For the rower, we were timed with the treadmills for both blocks. When the treadmills were in a push pace or an all-out, we had a row for the same amount of time. Then when they were in a base pace or a recovery, we had exercises off of the rower. In the first block, it was supposed to be forward and back shuffles and in the second block, it was supposed to be side hops. I tried the shuffles in the first block for the first time, and I knew that I couldn’t do it. It was making me even more nauseous and by the time I could start rowing again the rowing time was over halfway over. So I did squats instead in both blocks. It’s not the best modification, but it was one that worked.
The floor was a bit better for me. In both blocks, we only had 2 exercises. In the first block, we had lunges and low rows with weights. The low rows were supposed to be in a modified plank, but I did them standing to not add to my nausea. And in the second block, we had single-arm chest presses and hip bridges. Fortunately, I didn’t have to make any modifications in the second block so I felt better about my workout at the end.
My nausea was a little less extreme on Wednesday, but the pain from cramps was a lot worse so I think the workout was equally as tough. I still had to push when I could but also take a lot of rest when I needed to let the pain subside.
For each section of the room, we had one long block and one short block. For cardio, the long block had 3 parts to it. For each part, we had a base pace, base-to-push pace, push pace, and all-out. I did use my new base pace, but because of the increases we used, my base-to-push pace was the same as my push pace. First, we did each of those sections for 1-minute each. Then we did them for 45-seconds each. And finally, we did them for 30-seconds each. And between each of those sections, we only had 30-seconds to recover. And in the shorter block, we had 30-second intervals of a base pace, base-to-push pace, push pace, push to all-out, and all-out.
On the rower, for the longer block, we started with a 200-meter row. After the row, we had rainbows with a medicine ball. We repeated this pattern with a 150-meter and 100-meter row. Then we repeated the 3 rows again but we had overhead tricep presses with the medicine ball. For the shorter block, we worked along with the treadmills with 30-second intervals. I was proud of myself for getting through all the rows in the first block without needing to stop due to pain. But in the second block with the long row, I did need some rest.
On the floor, for the first block, we had 2 mini-blocks. The first mini-block had regular lunges and lunges using the straps. And the second mini-block had single-arm high rows with weights and low rows on the straps. And in the second block, because it was such a short block we only had one exercise. We had kneeling single-arm shoulder presses. I didn’t go too heavy with the weights on the floor, but I tried. But the pain was getting really bad while I was on the floor and I didn’t get through too many rounds because of the breaks I needed to take.
Thursday’s workout was one that I had done earlier in the month. And this might have been the worst I felt all week, but again I just did what I could and tried my best.
For cardio, we had 2 blocks. The first block had a 1-minute push pace, 30-second all-out, and 1-minute recovery and we repeated that pattern 3 times. And the second block was the same idea except the push pace was 30-seconds instead of 1-minute. I used my new base pace but was pedaling pretty slowly throughout both blocks.
On the rower, we had one long block. We started with an 800-meter row and then we had squats and lunges. The row went down by 200-meters each time and we repeated the pattern. I had to take a lot of breaks during the rowing, so I only got through the 800 and 600-meter rows. I hated how little I was able to do, but I just reminded myself that I tried.
And on the floor, we had 2 blocks. The first block had chest presses with weights, push-ups, and side plank hip dips. And the second block had lunges, squats, and back extensions. I switched out the back extensions for bird dogs because of my nausea. And most of the exercises were supposed to be done with the Bosu, but I did them on the floor without it. It wasn’t my best workout, but it was better than doing nothing.
I wasn’t really doing better on Friday, but I think I tolerated things a bit better so that helped to make the workout better than Thursday’s. We had 2 blocks at each section of the room, but we switched between blocks so we did 1 block at each section first before doing another lap around the room, which helped to split things up nicely.
The first block for cardio had push pace and base pace intervals. All the base paces were 1-minute and the push pace started at 30-seconds and increased by 30-seconds each time. And we ended with a 30-second all-out. The second block was similar, but the push paces started at 90-seconds and went down by 30-seconds each time. Again, I was using my new base pace (I don’t know if I’ll go back down to the old one now) and just pedaled slower than normal to make things easier for me.
On the rower, both blocks were all about stroke drills where we had to do 15 strokes on the rower and try to keep the wattage the same the entire time. Between each row in the first block, we had squat front presses and between each row in the second block, we had lunges.
And on the floor, things were a bit more challenging for me. The first block had chest presses with weights and plank jacks to push-ups. The plank jacks to push-ups were so difficult because it’s always hard for me to be face down for exercises when I’m nauseous. I split the exercises up and just did as many reps as I could at a time. And the second block was challenging for my hips and balance. We had weighted step-downs on the bench and step-ups to knee raises on the bench. I wouldn’t have been able to do either of these with the old type of benches, but because the new ones get lower to the ground, I’ve been trying to do them more and more. They are still difficult for me, but I have noticed improvements in my balance each time we do them.
I’m happy I did what I could, but I’m ready to have a good week again. But this week, my workout schedule is going to be a bit different because the studio will be closed part of the week when Orangetheory films a commercial there! I’m still figuring out which days I’ll be going, and I’m looking at possibly changing up my workout schedule again because some of my coaches are changing which days they are there. But for this coming week, I know it might still be a bit of a bad week, so I’m hoping I will still just do my best and maybe I’ll be able to surprise myself.
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