OTF Hell Week 2024 - Day Four - “ Beast Mode” - My Actifit Report Card: October 27 2024

OTF Hell Week 2024 - Day Four - “ Beast Mode”

Sunday, October 27, 2024 - Hell Week Number 4 - "Beast Mode" 3G - 60 minutes

E = Endurance
S = Strength
P = Power

This morning, our Orangetheory Fitness group tackled an intense tornado-style workout as part of the fourth day of Hell Week. We dove into the “Beast Mode” template, which proved to be an absolute challenge with its demanding structure. Adhering to a 3G template, we transitioned quickly between stations, running between each one with only a minute allocated for shifts.

On the treadmills, we faced identical three-minute blocks. Each segment consisted of two minutes and fifteen seconds of steady pushing, followed by a 45-second all-out sprint. After each effort, we cleared our screens to track our distances across all four treadmill blocks, striving to surpass our previous distances each round. This encouraged us to gradually increase our pace during both the push and sprint phases.

The rowing segments mirrored the treadmill's intensity. We began each row block with a bodyweight buy-in exercise, completing 20 reps before rowing for distance. Similar to the treads, the goal was to beat our distance each round, adding an extra layer of difficulty after the treadmill and other exercises. For the first two blocks, our buy-ins were speed squats, while the last two featured quick lateral hops.

Transitioning to the floor, we engaged in a series of timed exercises with minimal rest between them. Each block included 45 seconds of varied movements: crawling out to a high plank jack, moving from a bear plank to a kick-through, and performing sit-ups paired with alternating punches. At the end of each block, we had the option to choose between standard exercises or tackle a special Hell Week challenge.

Specifically:

• In the first block, we could opt for the crab walk or the crab alternating toe touch, both of which tested our balance and coordination.
• The second block offered bear plank hops or a lateral bear crawl, pushing our core and agility.
• For the third block, we chose between the dynamic beast or adding an extra push-up to increase the intensity.
• Lastly, we faced the frogger or the squeezer, the latter requiring us to bring our heels together at the peak of each jump.

Overall, the “Beast Mode” tornado workout pushed us to our limits, reinforcing the strength, endurance, and teamwork that Orangetheory Fitness is all about.

Today's Workout Recap

Tread Block 1 - 3 Minutes

• Cleared screen
• Pushed for two minutes and fifteen seconds
• Performed 45 seconds ALL OUT
• Checked distance

1 Minute to transition to rower

Row Block 1 - 3 Minutes

• Cleared monitor
• Completed buy-in: 20 speed squats
• Rowed for distance until time was called
• Checked distance

1 Minute to transition to floor

Floor Block 1 - 3 Minutes

• Performed 45 seconds of crawl out to high plank jack
• Completed 45 seconds of bear plank alternating kick through
• Did 45 seconds of sit-up to alternating punch
• Buy-out - member's choice:
  • 45 seconds of crab OR
  • Hell Week challenge: 45 seconds of crab alternating toe tap

1 Minute to transition to tread

Tread Block 2 - 3 Minutes

• Cleared screen
• Pushed for two minutes and fifteen seconds
• Performed 45 seconds ALL OUT
• Checked distance and matched or beat the distance from Block 1

1 Minute to transition to rower

Row Block 2 - 3 Minutes

• Cleared monitor
• Completed buy-in: 20 speed squats
• Rowed for distance until time was called
• Checked distance and matched or beat the distance from Block 1

1 Minute to transition to floor

Floor Block 2 - 3 Minutes

• Performed 45 seconds of crawl out to high plank jack
• Completed 45 seconds of bear plank alternating kick through
• Did 45 seconds of sit-up to alternating punch
• Buy-out - member's choice:
  • 45 seconds of bear plank hops OR
  • Hell Week challenge: 45 seconds of lateral bear crawl

1 Minute to transition to tread

Tread Block 3 - 3 Minutes

• Cleared screen
• Pushed for two minutes and fifteen seconds
• Performed 45 seconds ALL OUT
• Checked distance and matched or beat the previous best distance

1 Minute to transition to rower

Row Block 3 - 3 Minutes

• Cleared monitor
• Completed buy-in: 20 quick lateral hops
• Rowed for distance until time was called
• Checked distance and matched or beat the previous best distance

1 Minute to transition to floor

Floor Block 3 - 3 Minutes

• Performed 45 seconds of crawl out to high plank jack
• Completed 45 seconds of bear plank alternating kick through
• Did 45 seconds of sit-up to alternating punch
• Buy-out - member's choice:
  • 45 seconds of dynamic beast OR
  • Hell Week challenge: 45 seconds of dynamic beast to push-up

1 Minute to transition to tread

Tread Block 4 - 3 Minutes

• Cleared screen
• Pushed for two minutes and fifteen seconds
• Performed 45 seconds ALL OUT
• Checked distance and matched or beat the previous best distance

1 Minute to transition to rower

Row Block 4 - 3 Minutes

• Cleared monitor
• Completed buy-in: 20 quick lateral hops
• Rowed for distance until time was called, including a final 45 seconds ALL OUT
• Checked distance and matched or beat the previous best distance

1 Minute to transition to floor

Floor Block 4 - 3 Minutes

• Performed 45 seconds of crawl out to high plank jack
• Completed 45 seconds of bear plank alternating kick through
• Did 45 seconds of sit-up to alternating punch
• Finisher - member's choice:
  • 45 seconds of froggers OR
  • Hell Week challenge: 45 seconds of squeezers

I went with all the Hell Week challenge exercises including the Finisher

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

What is the Orangetheory Everest Workout?

https://wellfitinsider.com/orangetheory/orangetheory-everest-workout/

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

Each one of an Orangetheory Fitness workout is designed for us to spend 12 minutes in our own personal Orange Zone. This is 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.

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 Medicine or 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 3622

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

Aerobics, Gym, Weight Lifting, Treadmill, Running, Walking

Height 5.7 in		Weight 175 lb		Body Fat %
Waist 34 in		Thighs in		Chest in