I did get my 4 workouts in this past week, but I’m actually only going to write about the first 3. That’s because this week is Hell Week and my 4th workout was on Sunday so I could make it count toward my 5 workouts to earn my shirt. And I’m going to write about all 5 of those workouts in next week’s post. So this post is just about my 3 regular workouts this past week.
Monday was an endurance day and also a run/row day. I know I’ve had run/row workouts in the past, but I always look forward to them because they feel like they don’t happen that often and are a nice change. Plus, since my classes are 2 group classes, there usually isn’t that much rowing. Last week, that was good because of how my foot was doing. This week, my foot is still a bit tender, but I’m not in as much pain as I was. So I wasn’t powerful with my rowing but I could do it.
The run/row had cardio, a body weight exercise, and a row. The first round was .5 miles on the treadmill (2 on the bike), 50 pulsing half squats, and a 500-meter row. The next round was .4 miles, 40 squats, and a 400-meter row. That pattern continued through the block. I played around with the resistance level on the bike for the cardio, but I mainly kept it at the level between my base and push paces since it took a bit of time to get through it. And I did have to take breaks with the squats because of my foot, but it wasn’t as bad as I thought it might be. I didn’t get as far into the pattern as I would have liked to, but it was still over 23 minutes of work.
On the floor, everything was timed. We had 3 blocks and each block had 3 rounds of the exercises. Each exercise was done for 30-seconds and we had a few 15-second transitions within each block. The first block had ab dolly rollouts, alternating superman planks, knee tucks on the ab dolly, and plank rotations. The second block had goblet squats with weights, Cossack squats, sumo squats with weights, and lateral hops. And the last block had lateral lunges on the right side, lateral lunges on the left side, and mountain climbers. We were supposed to use weights for the lunges, but I didn’t use them because I used the wall to balance.
Wednesday’s day was a power day and it was a lot of short intervals of work! I think I needed this workout after getting through all my convention work and it was a great energy boost.
For cardio, we had 4 blocks. Each block started the same way with a 45-second push pace, 1-minute base pace, and 45-second all-out. After the all-out, we had a recovery and then another all-out. Each block the recovery got a bit longer and the all-out got a bit shorter. I don’t know if my legs were tired or what, but those all-outs were extra hard on me with the resistance level I set the bike at. I’m not sure what happened, but I just struggled a lot more than I expected to. I still did it, but I know that they weren’t my best all-outs.
On the floor, we had 2 floor blocks and 2 row blocks. For the row blocks, we had either a clean to press or a single-arm snatch with weights before going to the rower for a 150-meter row. This row should be fast and done with much shorter strokes, but I still was dealing with some pain in my foot so I had to do them a bit slower than a typical power row. Even my coach called me out on this, but he understood when I explained why I couldn’t press as hard on my heel. For the other 2 blocks, we had 2 exercises on the floor. One block had chest presses while laying on the floor and plank rotations and the other block had single-arm split stance high rows with weights and plank reaches. Even without a ton of exercises on the floor, it felt like I wasn’t getting a lot of breaks and working non-stop. But I really enjoyed that!
Because I was going to work out on Sunday, I didn’t work out on Friday. But my last non-Hell Week workout this past week was my Saturday class. I knew that I would be doing 3 workouts in a row starting with Saturday, so I did try to be a bit easier on myself. But this workout was a strength day, so it wasn’t as easy to go light.
For cardio, we had 2 blocks. Both blocks started with a 2-minute push pace and then we had intervals of base paces and push paces with inclines. And we ended with a run for distance challenge for 90-seconds at an incline. None of the inclines were too high, but I still went a bit lower with the resistance levels than I might do if I wasn’t about to start Hell Week. I still got a great workout in even with going a bit lower than we were supposed to do.
And on the floor, we also had 2 blocks. Both blocks had 2 exercises and then we did a 300-meter row and repeated it. The first block had single-arm low rows with weights and goblet squats. The second block had single-arm chest presses with weights and lunges. I tried to go pretty heavy with the weights since it was a strength day, but still remembering I was about to do 2 days of Hell Week workouts in a row. I think I found a great balance for pushing myself and not going too hard, so I was pretty happy with how things went.
And for my 4th workout, that was on Sunday and it was day 1 of Hell Week. And that will come in next week’s post when I write about all 5 of the Hell Week classes I attend to earn my shirt!
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