OTF Hell Week Series 2021 - Day Three - Row for Ransom - My Actifit Report Card: October 26 2021
Tuesday, October 26, 2021
Orangetheory Fitness Hell Week Day #3
Template: Row for Ransom - 60 minutes
Today there was a single template, for either a two or three group.
To allow for the three elements to be evenly distributed including the torture.
Definitely the focus of the day was the - fourteen minute - benchmark row!
For the treads, the highlight? We had 12 all outs.
The floor was arms and core focused.
Here is the breakdown:
Row Block - 14 minutes
• Reset monitor
• 14 min - row for distance
• Record your distance
My results:
Coach Thomas had us hyped!
Floor Block - 14 minutes (breakdown courtesy of dc031114 over at Reddit)
It wasn’t too bad, but it definitely kept the pressure on.
• 5 rounds of:
• 10 / 8 / 6 / 4 / 2 x iso lunge right hammer curl
• 10 / 8 / 6 / 4 / 2 x iso lunge left bicep curl
• 5 rounds of 10 / 8 / 6 / 4 / 2 each x hollow hold single arm chest press
• 5 rounds of 10 / 8 / 6 / 4 / 2 each x plank single arm low row
• 5 rounds of 10 / 8 / 6 / 4 / 2 each x side plank leg lift
• If finished then repeat all exercises at 6 reps
Tread Block
AO = All Out
WR = Walking Recovery
• 45 sec AO
• 30 sec WR
• 45 sec AO
• 30 sec WR
• 45 sec AO
• 30 sec WR
• 45 sec AO
• 30 sec WR
• 45 sec AO
• 30 sec WR
• 45 sec AO
• 30 sec WR
• 45 sec AO
• 30 sec WR
• 45 sec AO
• 30 sec WR
• 45 sec AO
• 30 sec WR
• 45 sec AO
• 30 sec WR
• 30 sec AO
• 30 sec WR
• 30 sec AO
Here are my OTF Heart Rate Monitor results:
Another morning workout crushed by Tiffany and me:
Tomorrow for Day 4 is Decoding the Drop Set 💪🏽🔥
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight169 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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