OTF Hell Week 2023 - Day Five - My Actifit Report Card: October 28 2023

Saturday, October 28, 2023 - “Are You Afraid of the Dumbbells?” - 3G - 60 Minutes

E = Endurance
S = Strength
P = Power

An awesome Splaturday workout under the orange lights as Tiffany and I worked out with the 8am Saturday crew for Day 5 of this year's OTF Hell Week series.

As mentioned previously, a tradition Tiffa and I have consistently done; is wear our Hell Week shirts from previous years during the seasonal Orangetheory Fitness Hell Week challenge.

Today, we sported the 2019 tee, the fifth in our collection of now nine.

A lot of dumbbell work today!

After the brutal row block yesterday there was no rowing today other than a mini-warmup to get the body ready to burn.

It was a 3G (three groups in the class), so on group was on the treadmills, the floor group and the third group had to do their reps by the rowers but no rowing just using the space or lack thereof.

We then rotated about every 14 miles minutes managed by Coach Nick who is now coaching at our home studio OTF Nona North where he started as a member.

He started his coaching career at our former home studio at OTF Hunters Creek.

Didn't get over 600 calories burned today but came close with 587, totaled 1.55 miles on the treads and did run a 12 mile per hour ALL OUT at the end of the block.

The rowing was just a warm up, so I got in a quick 324 meters with a high of 371 watts of power and high of 12.8 mile per hour rowing speed.

For the (weighted) exercises, I went with 25, 30 or 35 pound dumbbells.

Five Hell Week 2023 workouts completed:

Day One

Day Two

Day Three

Day Four

Today's fifth day workout:

The Work:

Row Side Block - 14 minutes (all weighted exercises)

• 30 seconds of goblet squats
• 4 minutes of:

• 4 / 6 / 8 / 10 / 12 each split stance high rows, increase reps by 2 each round
  • 30 seconds of a goblet squat hold
  • 4 minutes of:
• 4 / 6 / 8 / 10 / 12 each single arm shoulder presses, increase reps by 2 each round
  • 30 seconds a goblet squat hold
  • 4 minutes of:
• 4 / 6 / 8 / 10 / 12 each single arm split squats, increase reps by 2 each round

FINISHER: 30 seconds of a goblet squat hold

Floor Side Block - 14 minutes

• 30 seconds of push ups
• 4 minutes of:

• 4 / 6 / 8 / 10 / 12 each single arm single leg lateral step ups (weighted), each side, increase reps by 2 each round
  • 30 seconds of a push up hold
  • 4 minutes of:
• 4 / 6 / 8 / 10 / 12 each single arm chest presses, (weighted), each side, increase reps by 2 each round
  • 30 seconds of a push up hold
  • 4 minutes of:
• 4 / 6 / 8 / 10 / 12 each goblet reverse lunge to single leg knee drives(weighted), each side, increase reps by 2 each round

FINISHER: 30 seconds of a push up hold

Tread Block - 14 minutes

• 30 second push
• 1 minute ALL OUT
• 30 second walking recovery
• Repeat until time for finisher:

• Hold an ALL OUT as long as possible
• 30 second walking recovery

FINISHER: 30 second ALL OUT







MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:







ZONES:









Highway to Hell Week: Inside Orangetheory’s Iconic Workout







What is EPOC?
===> Excess Post-Excercise Oxygen Consumption

Each one of an Orangetheory Fitness workout is designed for us to spend 12 minutesin our own personal Orange Zone. This when the magic happens. That high intensity work helps to increase our metabolism for up to 24 hours.







We are known as Jiffy or Team Jiffy (Jimmy and Tiffany) in the Orangetheory community.







What Is Orange Everest At Orangetheory? – [Complete Guide]

https://bikerepic.com/what-is-orange-everest-at-orangetheory/

About Orangetheory Fitness (OTF)

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

OTBEAT FAQ

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

What is a BOSU?

https://www.bosu.com/

What is a Med Ball?

https://www.verywellfit.com/med-bALL OUTl-training-1229699

What are Resistance Bands?

https://www.wodfitters.com/pages/the-definitive-guide-to-resistance-bands-and-workout-bands

What is a TRX?

https://www.trxtraining.com/







I’ve crushed 3000 PLUS Orangetheory Fitness sessions:



I’m up to 3385
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io





28/10/2023

14389


Aerobics,Gym,Shopping,Weight Lifting,Treadmill,Running



Height 5.7 ft		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in