OTF Hell Week 2023 - Day SEVEN - My Actifit Report Card: October 30 2023

Monday, October 30, 2023 -“Escape the Row” - 3G (3 Member Team Workout) - 60 minutes

E = Endurance
S = Strength
P = Power

Not only did we NOT Miss A Monday workout, but it was also Tiffany and my seventh day in row as we continue to show up throughout the Orangetheory Fitness Hell Week Series. We have crushed 7 of 8 days so far with tomorrow being the final day for this season our ninth as a couple and my tenth.

As we have done throughout the Hell Week series we did it at our home studio OTF Nona North and today of course with the 5am crew and Coach Alex managing us through Day Number Seven.

Continuing Tiffa's and my tradition we have been wearing the Hell Week shirts we have earned from previous years during the seasonal Orangetheory Fitness Hell Week challenge.

Today, we wore the 2021 shirt, the seventh in our collection of now nine:

It was a TEAM workout today.

Goal was for all 3 person teams to escape the 2k row! Total template time was 42.5 minutes after the warmup and the Coach Alex’s explaining everything to round out the 60 minute session.

Tiffany and I joined forces with Ricardo:

Tiffany was the pacer, but ultimately everyone did all three phases of the workout.

We all did the 2000 meters completely so no one escaped the row lol.

The template was a 3G set up so we did not spend as much time in each area so that minimizes the running time on the treads. I burned a moderate 594 calories, totaled 1.46 miles on the treadmills and ran the last ALL OUT at 10 miles per hour and of course the rowing was a HUGE part of today's template and I totaled 3000 meters (2000 during the challenge and 1000 during warmup). I hit a high of 442 WATTS OF POWER with a high of 13.2 mile per hour rowing speed.

On the floor I went with 15, 30 or 35 pound dumbbells for the (weighted) exercises.

Five Hell Week 2023 workouts completed

Day One

Day Two

Day Three

Day Four

Day Five

Day Six

On Day Number Seven, this is how the team workout is set up:

The Work:

Team Setup:

• Split into teams of three.
• Partner A is on the treadmill.
• Partner B is on the rower and will be the pacer.
• Partner C is on the floor.

Partner Rotations:

• Partner A will do the tread block on repeat.
• Partner C will do the floor block on repeat.
• Partner B will do the row block and will row 2000 meters in rounds of 1-minute all outs with 12 squat jacks to front press. Once done, they will tag Partner C.
• Partner A will go to the rower and do their 2000-meter row. Partner B will go to the floor, and Partner C will go to the treadmill.
• Repeat until all partners have done their 2000-meter row, and then you will be in the bonus rounds.

Bonus Round:

• Same format as above, but now the row is 500 meters and done in rounds of 30-second all outs with 12 squat jacks to front press. The treadmill and floor blocks remain the same.

Tread Block

• Repeat until tagged:
  • 30 second push
  • 1 minute ALL OUT
  • 30 second walking recovery
  • 30 second push
  • 45 second ALL OUT
  • 30 second walking recovery
  • 30 second push
  • 30 second ALL OUT
  • 30 second walking recovery

FINISHER: 1 minute ALL OUT

Row Block

• Repeat:
  • 1 minute ALL OUT row
  • 12 medicine ball squat jack to front presses
• Continue until we have reached 2000 meters, then tag the partner on the floor.
• Bonus:
  • 30 seconds ALL OUT row
  • 6 medicine ball squat jack to front presses
• Continue until we have reached 500 meters.

Floor Block - (Circuit: Tempo Couplets)

• Repeat the following circuit until tagged by the rower:
  • 8 bird dog low rows, (slow), each side, (weighted)
  • 20 total quick lateral hops
  • 8 high plank single arm reverse flys, (slow), each side, (weighted)
  • 20 total quick feets
  • 8 single arm split stance deadlifts, (slow), each side, (weighted)
  • 20 total quick forward/back forward hops
  • 8 single arm neutral grip step downs, (slow), each side, (weighted)

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 3387
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

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