Tag Archives: 2022

This past week of workouts was the last week before I have 2 weeks of weird workout schedules. It was also the second to last week of the year and I’m so grateful that I’m almost to my workout goal for 2022. I was worried I might miss it since I had to take a week off at the beginning of the year, but I guess I made up for that time throughout the year!

I was feeling a bit off on Monday due to some pain issues, but it was much better than the week before. And I didn’t have to worry about how my injection would make me feel since I do that after my workout. So I tried to maximize this workout the best I could since I wasn’t sure how I’d feel the rest of the week.

For cardio, we had 3 blocks and they each had a different focus. The first block was all about endurance and had a 2-minute push pace, 1-minute base pace, 2-minute push pace, and 30-second all-out. The second block was about strength and we had 30-second intervals of a base pace at different inclines/resistance levels. And the last block was for power and we had rounds of 30-second all-outs and 30-second recoveries.

On the rower, we had one long block. We had a 400-meter, 200-meter, and 100-meter row with a medicine ball exercise between each row. And each time we went through those rows, we had a different exercise. The first time we had tricep extensions, the second time we had overhead presses, and the third time we had halos. I didn’t make it to the round with halos because I had to take some breaks during my row.

And on the floor, we had 3 blocks. The first block was all about doing work with the TRX straps. We had bicep curls, curtsy lunges, and rollouts. The second block was with weights and we had single-arm low rows and goblet squats. And the last block was also with weights and we only had single-arm snatches which was hard to do for the 2 minutes we had to do them.

Tuesday was a small class so our coach decided to make it a 2 group class instead of a 3 group one. So we had a lot less rowing than we normally would have, which was ok with me since I was really nauseous from my shot. But I did what I always do and just tried my best.

We had two blocks for cardio and they were very similar. The first block started with a 75-second push pace followed by a 1-minute base pace. Then we had a 1-minute push pace and 1-minute base pace before doing a 45-second all-out. We had a 90-second recovery and then did rounds of 45-second all-outs and 45-second recoveries. The second block was almost the same except instead of 45-second all-outs and recoveries we had 30-second ones. The first part of each block was harder for me than the second part of each block, but it was manageable.

And on the floor, we also had 2 blocks. Each block started with a 400-meter row, which was the only rowing we had. Then each block had 2 exercises focused on strength and 2 exercises focused on stability. The first block had front squats and chest presses for strength and lunges and bridge hold chest presses for stability. And the second block had scaptions and bicep curls for strength and kneeling scaptions and kneeling single-arm bicep curls for stability. I think I did better with the stability work since I wasn’t feeling ok using my regular heavy weights, but overall I was much happier with the floor work than I expected it to be.

Wednesday was a bit better of a day for me, so I was hoping I would be able to push myself a bit more in the workout than I have for other Wednesdays when I’ve been dealing with medication side effects.

For cardio, we had 2 blocks and they were both distance challenges that we did on our own. For the first block, we had decreasing distances we were supposed to do and between each distance, we had a minute to recover. And the second block had the same distances but in reverse order so we started with the shortest distance. The goal was to try to beat the distance in the second block, which I was able to do.

On the rower, we also had 2 blocks and it was similar to what we had for cardio. In the first block, we started with a 250-meter row and decreased the row by 50 meters each time. Between each row, we had back-and-forth hops. And in the second block, we did the same thing but started with a 100-meter row and went up by 50 meters each time. And again, I was able to beat my distance in the second block. I think I’m usually able to beat my distance when doing these sorts of challenges because I’m stubborn and need to prove to myself that I can do it. But whatever it takes to make myself work hard!

And on the floor, we also had 2 blocks and they were all timed for us. Everything was at a 30-second interval and there was not really any rest during the blocks. The first block had tricep extensions, chest flys, and shoulder presses. Then we had 30 seconds to do 4 reverse grip low rows and we could rest for any extra time in those 30 seconds. We repeated that pattern another time before doing the first 3 exercises again and ending the block with 30 seconds of high knees to mountain climbers. The second block was the same idea with lunges, deadlifts, and squats as the main exercises. Then we had 30 seconds to do 4 plank taps. And the last 30 seconds was doing high knees to mountain climbers again.

I was feeling almost completely normal by Thursday, which made me very happy. And I was extra happy because this was my 199th workout of 2022 and it made me really think about how I was able to reach my workout goals this year even with the issues I encountered. And this was a really tough workout to end this week with, but I also enjoyed the challenge.

For cardio, we had 2 blocks with similar patterns. The first block started with a 90-second push pace followed by a 1-minute base pace. Then we had a 1-minute push pace at a slightly higher incline followed by another 1-minute base pace. Then it was a 30-second push pace at an incline with another 1-minute base pace. And the block ended with a 45-second all-out at an incline. The second block was the same idea but we started with a 1-minute push pace instead of a 90-second one and the all-out was 30 seconds instead of 45 seconds.

The rower was also 2 blocks. The first block started with a 300-meter row followed by high knees. Then the row went down by 50 meters and we continued that pattern for the rest of the block. The second block started with a 100-meter all-out row then we could rest. I was able to get one of the highest wattages I’ve gotten on the rower during that row and that was a nice surprise. Then we had a 100-meter row at a base followed by a 150-meter push row. We continued the pattern of a base to a push row and increased the push row by 50 meters each time. I didn’t get that far in the second block because I was a bit gassed out from my crazy 100-meter row at the beginning of the block, but I still did pretty well with everything.

And the floor was also 2 blocks. The first block had single-arm squats to upright rows, speed skater lunges, and wide step knee drives which I had to do as wide step mountain climbers. And the second block had single-arm cleans, jumps to shuffle steps, and knee tucks which I did as regular mountain climbers. I know it doesn’t sound like a lot of work, but I really pushed myself through the entire workout and I think that’s what lead to it feeling like one of the harder workouts I’ve had lately.

For the next two weeks, I’m changing up my workout schedule a bit since I want to get in my traditional New Year’s Eve and New Year’s Day workouts, but I also don’t want to have 6 workout days in a row. Right now, my plan is to still do 4 workouts each week and I don’t think that will change. But maybe I’ll feel extra motivated and will get in an extra workout either next week or the week after so I can either end a year or start a year with a little bonus.

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The week between Christmas and New Year’s is usually weird, as I mentioned in my other post. But the one place things were still normal was with my workouts. I got my usual 4 workouts in for the week, even if they weren’t exactly the usual plan. I had a few classes at different times and the ones in the normal times were not 3 group classes but they were 2 group classes instead. So Monday and Wednesday were my normal times, but 2 group classes. And Friday and Saturday were different from normal times and those also happened to be 2 group classes! So I had a full week without a 3 group class!

Monday’s class was a mix of endurance, strength, and power and it was themed around practice, perfect, and perform. So on the floor, each block had exercises that worked together.

For cardio, we had 3 blocks and we had done this workout before. The first block had all short intervals at a base pace with increasing inclines. The second block was also short intervals at a base pace but we started at the highest incline and went down each time. And for the last block, we got to decide if we wanted to start at the top or the bottom of the hill. For me, I always pick to start at the top so things get a bit easier each time.

The floor was also 3 blocks and each block started with a 150-meter row. Then we went to the floor and each block had exercises that worked together. The first block had single-leg deadlifts, regular deadlifts, hip hinge swings, and bicycle chest presses. The second block had lunges, lunges with dumbbells, jump lunges, and reciprocal low rows. For this block, I just had to do regular lunges for all the lunges but I did take breaks since doing all of them at once would be a bit too much for me. And the last block had hand-release push-ups, chest presses, power push-ups, and toe touches. I was struggling on the floor with being a bit nauseous, but it wasn’t that bad so besides the lunges, I didn’t have to modify much.

Wednesday’s workout was a strength day and I was feeling miserable that day. I hated how bad I was feeling because I really wanted to try. But it ended up being a day where I just did what I could and I know it wasn’t much.

For cardio, the first block was a mix of push paces at no incline and push paces at an incline. And the push paces with inclines got shorter as the inclines got higher. The second block was all about short intervals and we started at the top of the hill with the highest incline and did base paces with incline and then an all-out at an incline. We worked our way down lowering the incline for each base pace or all-out. I did use the resistance levels on the bike and I did use the levels I would use if I had been feeling ok. I just was pedaling really slowly.

On the floor, the first block was floor exercises. We had single-arm high rows, lunges, plank in and outs, chest presses, burpees, and plank abductions. For the plank work, I used the bench for my hands so I didn’t feel as nauseous. And the second block was timed with the treadmills. When the treadmills had their base paces (which was 2 rounds for 30-seconds each at a time), we had single-arm shoulder raises. When the treadmills were in their 30-second all-outs, we had a 30-second row. Even though I did struggle with the row a bit, I think this block ended up being my best block for the entire workout.

And on Friday, since it was New Year’s Eve and I had the day off of work, I went a little later in the morning than I normally do. This workout was a New Year’s Eve theme with everything being a countdown.

For cardio, we had 1-minute push paces followed by 75-seconds to recover for pretty much the entire block. The inclines started at 10% (I did 9 over my base resistance level on the bike) for each push pace and it went down by 1% each round so we ended at 1% (or for me at my base resistance level). And when we were at that base level, we had a 30-second all-out to finish the cardio for the workout. I was feeling a little better compared to Wednesday, but still not totally myself. So I tried my best to only take breaks during the recovery time. I didn’t always do that, but it was a good goal for me to keep in my head.

And the floor was also one long block with a countdown theme, but the block was split into 4 mini-blocks. With each mini-block, we had 2 exercises that we started at 10 reps and went down by 2 reps each time. After doing 5 rounds we had a row. The first row was 700-meters and that went down 200-meters each time. The mini-blocks were push-ups and pop jacks, upright rows and front raises, squats and bridge rows, and leg raises and toe reaches. I got through the exercises for the 3rd mini-block and was about to start my 300-meter row when the class was done. But I was proud of what I did, especially with my 500-meter row. It wasn’t my best time, but I was able to do it without any breaks which felt huge with how I was feeling.

And that workout ended my workouts for 2021. I was able to do 205 workouts this past year and most of them were back at the studio so I know they weren’t easy ones! And of course, I had to start off 2022 with a workout on New Year’s Day to get started on my next workout goal!

And on Saturday, I actually went to an earlier class than I normally do since I had the day off of work. It wasn’t that early since I wanted to be able to sleep in, but it was nice to get my first workout of 2022 done with lots of time left in my day after.

This workout was an endurance day and the cardio was all about doing 90-second push paces. We had 2 blocks, and each block was all 90-second push paces with either a 45-second or 1-minute base pace between each one. And we ended with a 30-second all-out for each block. I was a bit tired that day and still nauseous, so I was glad that things were pretty consistent for cardio and I didn’t have to think too much about switching the gears on the bike.

For the floor, the first block was half rowing and half floor. We had a 600-meter, 400-meter, and 200-meter row with lunges between each row. Once those were done, we had push-ups, squats, and hip dips. And the second block had weighted front squats, burpees (which I tried to do but had to skip because I was getting too nauseous), leg extensions, and plank leg lifts. It was a tough class, but also the perfect way to kick off 2022!

And now, I get to work toward my workout goals for this year and I think I kicked them off with a great end to 2021 and a perfect start to 2022!

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