OTF Hell Week 2024 - Day Two - “No Sudden Moves” - My Actifit Report Card: October 25 2024

OTF Hell Week 2024 - Day Two - “No Sudden Moves”

Friday, October 25, 2024 - Hell Week Day Two - “No Sudden Moves” - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning, our Orangetheory Fitness group engaged in an intense workout featuring incline surges, mini bands, tempo exercises, and isometric holds, with 90-second recovery periods between each segment.

We focused on building distance through our repetitions and decelerating when approaching the "zombies." During the treadmill segments, we increased the incline to challenge our pace, while on the floor, we concentrated on maintaining tempo and holding positions.

The session included three treadmill blocks. The first and third blocks aimed to cover as much distance as possible, incorporating two incline surges midway. Specifically, the first block was an eight-minute run focused on distance, with incline surges at the 2-minute and 5:30-minute marks—starting with one minute at 12% incline followed by 30 seconds at 15%. Many of us had to power walk through these surges before ramping up our speed as the incline decreased back to 1%.

The second treadmill block alternated between a 10% incline walk and an all-out sprint on a flat surface. Our coach encouraged us to jog through the 10% incline if we chose, adding a challenging element by maintaining some incline while increasing our speed.

The third block mirrored the first but included an additional 30-second all-out effort at the end. The blocks seemed to pass quickly since the treadmill portions for distance were relatively short before we ramped up the incline.

On the floor, we completed two blocks and one rower segment. The first floor block was circuit-style using mini bands. Our coach recommended using the orange bands due to the sustained tension and the demanding "zombie" intervals in the middle. The exercises included hammer curls with the band under our knees, single-leg holds combined with shoulder presses while maintaining band tension, and knee tucks on the bench without weights.

Alongside the treadmill work, we performed tempo exercises such as goblet squat holds with lateral walks using the mini band for one minute, followed by 30 seconds of squat holds.

Next, we moved to the rowers, syncing our efforts with the treadmill intervals. This involved rowing for one minute aiming for a distance at 24 strokes per minute, followed by one minute of all-out effort. We repeated this sequence until completion.

The final floor block was similar to the first, employing a work-rest pattern with split squats (rear foot elevated on the bench) and deadlifts. At the 2-minute and 5:30-minute marks, we performed slow push-ups and held a high plank position.

To conclude the workout, we finished with a 30-second power push-up finisher, giving everything we had to wrap up the session strong.

Overall, the workout was fast-paced and challenging, effectively combining cardio and strength elements to push us to our limits while maintaining the distinctive Orangetheory Fitness experience.

Today's Workout Recap

% = incline height

Tread Block 1 – 8 Minutes

• Goal: Accumulate as much distance as possible
• Reset Monitor
• 8 Minute Tread for Distance with:
  • At 2 minutes and 5.5 minutes marks – incline surge of 1 minute at 12% and 30 seconds at 15%
• Check Distance

Tread Block 2 – 4 Minutes

• 1 minute walk at 10%
• 1 minute ALL OUT at 1% (power walk at 10%+)
• 1 minute walk at 10%
• 1 minute ALL OUT at 1% (power walk at 10%+)

Tread Block 3 – 8.5 Minutes

• Goal: Beat your distance from Block 1
• Reset Monitor
• 8 Minute Tread for Distance with:
  • At 2 minutes and 5.5 minutes marks – incline surge of 1 minute at 12% and 30 seconds at 15%
• 30 Seconds ALL OUT (power walk at 10%+)
• Match or Beat Your Distance from Block 1

Floor Block 1 – 8 Minutes Circuit

• 8 × mid band hammer curls
• 4 each × mid band single leg holds with shoulder presses
• 8 × mid band seated knee tucks
• Repeat Until Time is Called with:
  • At 2 minutes and 5.5 minutes marks – 1 minute of mid band goblet squat hold lateral walk and 30 seconds of mid band goblet squat hold

Row Block – 4 Minutes

• 1 minute row at 24 strokes per minute
• 1 minute ALL OUT row
• 1 minute row at 24 strokes per minute
• 1 minute ALL OUT row

Floor Block 2 – 8.5 Minutes Work & Rest

• 8 each × split squats (rear foot elevated on bench), rest
• 8 × two-handed single dumbbell deadlifts, rest
• Repeat Until Finisher with:
  • At 2 minutes and 5.5 minutes marks – 1 minute of slow push-ups and 30 seconds of high plank hold
• Finisher: 30 seconds of power push-ups

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 3620

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

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

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