OTF Hell Week 2022 - Day Three of Eight: To Hell or High Wattage - My Actifit Report Card: October 26 2022

Wednesday, October 26, 2022 - 60 minutes

Template: To Hell or High Wattage

Third day into the 2022 OTF Hell Week series was a doozy!

I made it through unscathed, but trying to keep my endurance in check.

I’m still lacking that extra breath and I really need to get back strength in my legs.

I’ve gone down in rowing wattage drastically the last two years.

Other than that, I’ve gotten through the last three days without any new issues and I still feel fresh enough to get the next five days done.

Today, Tiffany and I were back at the home studio OTF Nona North and Head Coach Mariah was back lead the troops!

After today, we won’t see Mariah as the next four days will be four different coaches (who we love) giving Mariah a well deserved break!

She will be coaching the eighth and final day of the Hell Week 2022 Series on Halloween.

Tiffa and I sported our 2017 Hell Week shirts.

Like yesterday, I posted it at LikeTu: To Hell or High Wattage

On to the workout template of the day:

The exercises were all power-based moves that included snatches (I went with a 30 pound dumbbell for these), TRX single leg squats and rollouts

Those on the treadmills were synched up with the floor group with five quick but intense blocks (Coach cues both groups simultaneously).

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The focus of this template was the 23 minutes at the rowers!!!
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Row Block 1

• ⁠3 minute push row
• ⁠30 second ALL OUT row
• ⁠Remember distance

Row Block 2

• ⁠30 second ALL OUT row
• ⁠15 second rack and rest
• ⁠30 second ALL OUT row
• ⁠15 second rack and rest
• ⁠30 second ALL OUT row
• ⁠15 second rack and rest
• ⁠30 second ALL OUT row
• ⁠15 second rack and rest
• ⁠30 second ALL OUT row
• ⁠15 second rack and rest
• ⁠30 second ALL OUT row

Row Block 3

• ⁠3 minute push row
• ⁠30 second ALL OUT row
• ⁠Remember distance

Row Block 4

• ⁠30 second ALL OUT row
• ⁠15 second rack and rest
• ⁠30 second ALL OUT row
• ⁠15 second rack and rest
• ⁠30 second ALL OUT row
• ⁠15 second rack and rest
• ⁠30 second ALL OUT row
• ⁠15 second rack and rest
• ⁠30 second ALL OUT row
• ⁠15 second rack and rest
• ⁠30 second ALL OUT row

Row Block 5

• ⁠3 minute push row
• ⁠30 second ALL OUT row
• ⁠Remember distance

This was a bit brutal lol, but I wasn’t too far off from almost 5,000 meters rowed.

I did hit 334 watts at one point, but not consistent as I hovered way under 200.

The tread work was minimal compared to the last couple of days or for most OTF templates. We rarely get short changed on run blocks.

Totaled 1.4 miles in about 13 minutes of running with speeds as low as 6.4 miles per hour and maxing out at 9mph.

Again, I used a 30 pound dumbbell for the snatches which I’ve gone as high as 40 pounds, but with the cervical injury, can’t risk trying that anytime soon. 35 pounds is the usual weight for me, but not with a template like today.

Tread Block 1

• ⁠3 minute push
• ⁠30 second ALL OUT
• ⁠Remember distance

Floor Block 1

• ⁠30 seconds of a single arm snatch (R)
• ⁠15 second rest
• ⁠30 seconds of a single arm snatch (L)
• ⁠15 second rest
• ⁠30 seconds of TRX single leg squats (R)
• ⁠15 second rest
• ⁠30 seconds of TRX single leg squats (L)
• ⁠15 second rest
• ⁠30 seconds of TRX rollouts
• ⁠15 second rest

• ⁠30 seconds of alternating single arm snatchers (AMRepsAP/As Many Reps As Possible)

Tread Block 2

• ⁠3 minute push
• ⁠30 second ALL OUT
• ⁠Remember distance

Floor Block 2

• ⁠30 seconds of a single arm snatch (R)
• ⁠15 second rest
• ⁠30 seconds of a single arm snatch (L)
• ⁠15 second rest
• ⁠30 seconds of TRX single leg squats (R)
• ⁠15 second rest
• ⁠30 seconds of TRX single leg squats (L)
• ⁠15 second rest
• ⁠30 seconds of TRX rollouts
• ⁠15 second rest

• ⁠30 seconds of alternating single arm snatchers (AMRepsAP/As Many Reps As Possible)

Tread Block 3

• ⁠3 minute push
• ⁠30 second ALL OUT
• ⁠Remember distance

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My OTBEAT HEART RATE MONITOR RESULTS:

A solid 730 calorie burn and another great workout under the orange lights!

About Hell Week

Tomorrow’s template sounds like a core destroyer - YIKES!! At least by its title
“Switch the Core Concept”

About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3119 sessions

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Weight Lifting,Treadmill,Running,Gym

Height 5.7 ft		Weight 180 lb		Body Fat %
Waist 34 in		Thighs in		Chest in