OTF Hell Week 2024 - Day Seven -  “ Back With A Vengeance” - My Actifit Report Card: October 30 2024

OTF Hell Week 2024 - Day Seven - “ Back With A Vengeance”

Wednesday , October 30, 2024 - Hell Week Number Seven- "Back with a Vengeance" - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning, our Orangetheory Fitness group participated in a workout reminiscent of CMIYC (Catch Me If You Can) on the treadmills, which included five 30-second all-out sprints followed by a one-minute all-out finisher.

We completed three distinct floor circuits that incorporated intense rowing and a variety of burpees. Transitioning between each floor block was quick, with only 30 seconds allocated for changes.

The treadmill segment focused on endurance running, requiring us to reach specific distance goals within a 23½-minute block. To add difficulty, there were five all-out efforts interspersed with walking recovery periods. Our distance targets for the session were 1.5, 2, 2.5, and 3 miles.

On the floor, the workout had a challenging twist similar to ESP. The first part involved bodyweight and strap exercises, including chest presses, reverse lunges, low rows, and bridges. These exercises remained consistent throughout all sections, with increased resistance in the second part and explosive movements in the third part.

Throughout the circuits, we encountered "zombie attacks" that alternated between all-out rows and different types of burpees. In the first segment, the burpees were standard, followed by dumbbell burpees in the second segment, and full burpees with dumbbells and push-ups for the final finisher. The blocks seemed to pass quickly as we continuously switched between handling the zombie attacks, whether transitioning from the floor to the rower or performing the burpees.

Overall, the session was intense and fast-paced, keeping us fully engaged as we worked through each component of the workout together.

Today's Workout Recap

Tread Block - 23.5 Minutes

• Goal:
  • Green: 1.5 miles
  • Orange: 2 miles
  • Red: 2.5 miles
  • Hell Week: 3 miles
• We completed five 30-second ALL OUT efforts (zombie attacks) at the 2, 5, 9.5, 13.5, and 19-minute marks. After each all-out sprint, we took a walking recovery before returning to our treadmill effort.
• We cleared our monitors to track our progress.
• We ran for 22.5 minutes, focusing on covering the set distances.
• Finisher: We finished with a 1-minute ALL OUT sprint as the last zombie attack.
• We checked our distance to ensure we met our goals.

Floor Block - 23.5 Minutes

• Part 1 - 0:00 to 7:30 Circuit: Unload

  • Zombie Attacks:
    • At the 2-minute mark, we completed a 100-meter ALL OUT row (from 2:15 to 2:30).
    • At the 5-minute mark, we performed 10 burpees.
  • We completed the following exercises:
    • 12 TRX chest presses
    • 12 total alternating reverse lunges
    • 12 TRX reverse grip low rows
    • 12 bodyweight bench bridges

• We took a 30-second recovery break.

• Part 2 - 8:00 to 17:00 Circuit: Load

  • Zombie Attacks:
    • At the 9.5-minute mark, we completed a 150-meter ALL OUT row (from 9:22 to 9:45).
    • At the 13.5-minute mark, we performed 10 dumbbell burpees.
  • We completed the following exercises:
    • 8 chest presses
    • 8 total alternating reverse lunges
    • 8 reverse grip low rows
    • 8 bench bridges

• We took another 30-second recovery break.

• Part 3 - 17:30 to 22:30 Circuit: Explode

  • Zombie Attacks:
    • At the 19-minute mark, we completed a 200-meter ALL OUT row (from 19:30 to 20:00).
    • We performed the following explosive exercises:
      • 6 bench power push-ups
      • 6 total alternating jump lunges
      • 6 explosive reverse grip low rows
      • 6 skier swings

• Finisher: We concluded with a 1-minute full burpee as the final zombie attack.

Overall, the workout was intense and dynamic, keeping us engaged as we transitioned swiftly between the treadmill and floor exercises, all while fending off the challenging zombie attacks.

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 3625

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

Aerobics, Gym, Moving Around Office, Weight Lifting, Walking, Treadmill, Running

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