OTF Hell Week 2024 - Day Three - “ As Fast As You Can”
Saturday, October 26, 2024 - Hell Week Number Three - “As Fast As You Can” 3G - 60 Minutes
E = Endurance
S = Strength
P = Power
This morning, our Orangetheory Fitness group tackled a power-focused run, row, and floor session that left us thoroughly energized and amazed by the calorie burn. There was no easing up on the treadmills, rowers, or floor exercises throughout the workout!
We kicked off with an 18-minute block on the treadmills, serving as our main run and row segment. We began with a 0.25-mile sprint at maximum effort, followed by two all-out 250-meter rows. The next phase had us reduce our running distance by 80 meters and rowing by 50 meters, repeating this adjustment twice. In the final round, we pushed hard with a 0.15-mile sprint and a 150-meter row at full intensity. After completing these intervals, we continued with 0.1-mile sprints interspersed with walking recovery periods. The pace was frenetic and high-energy, allowing us to complete most of the workout and squeeze in six additional rounds of bonus exercises by the end.
The last four minutes on the treadmill focused on hill work. We began with a three-minute run at a 7% incline, using the floor exercises as our pacing guide. While we ran, our group engaged in plank pops, speed skaters, and twist hops. As soon as someone on the floor finished a round, our coach instructed us to decrease the incline by 3% until we reached 1%. Our group moved quickly through the hill intervals, ensuring we weren't running uphill for too long. Once the incline was down to 1%, we ran for distance and concluded with a one-minute all-out sprint.
After conquering the treadmill segment, we moved to the floor for an 18-minute unilateral circuit. This portion included three rounds of exercises designed to keep our heart rates elevated, featuring reciprocating rows, neutral grip thrusters, lateral shifts, and high pulls. To add a reactive element, the coach occasionally had us switch to plank pops, speed skaters, twist hops, or fast feet for a minute-long drill. We finished this block with sprinter sit-ups and a low plank hold as our final rest exercise.
Following a brief 90-second recovery, we approached the last block, which lasted three minutes. During this time, we completed three rounds of plank pops, speed skaters, and twist hops. The challenge was to perform fast feet until the entire group finished each round before starting the next. The first round required six reps, the second eight, and the final ten. Despite having the largest group, we managed to complete this segment within two minutes.
If anyone finished early, we continued with sprinter sit-ups until everyone was ready, leading up to the finisher: a more relaxed one-minute low plank hold. Overall, it was a demanding yet rewarding workout that truly embodied the Orangetheory Fitness spirit.
Today's Workout Recap
3G Treadmill Block 1: Nine Minutes
This morning, our group began with a nine-minute treadmill segment. We started with a quarter-mile push to an ALL OUT effort, followed by walking until we were ready. Next, we completed two-tenths of a mile at an ALL OUT pace and walked again. We then did one-fifteenth of a mile ALL OUT and walked, finishing with one-tenth of a mile at ALL OUT effort, alternating with walking recovery each time. This sequence was repeated to complete the first block, maintaining a high intensity throughout.
3G Treadmill Block 2: Three and a Half Minutes
In the next three and a half minutes, we focused on distance running with incline adjustments. We ran for three minutes at a seven percent incline, decreasing the incline by two percent each time the floor exercises were completed. Additionally, we incorporated a thirty-second ALL OUT effort to keep our heart rates elevated and sustain the workout's intensity.
Row Block 1
Transitioning to the rowing segment, we began with a two hundred and fifty-meter row, followed by six reverse lunges to a knee drive on each side. After each set, we decreased the rowing distance by fifty meters. If we finished a row early, we performed a one hundred-meter ALL OUT effort and then rested until we were ready to continue. This block challenged our endurance and strength, pushing us to maintain a strong pace despite the decreasing distances.
Row Block 2
In the second rowing block, we maintained a pace of twenty-four seconds per meter, increasing our stroke rate by two strokes each time the floor completed the exercises. This was paired with thirty-second ALL OUT efforts, ensuring that we kept up a high intensity and continued to burn calories effectively throughout the session.
Floor Block 1: Circuit
Moving to the floor, we completed a sixteen-repetition reciprocating rows circuit, eight thrusters with rotation on each side, and eight high pulls. Throughout this circuit, our coach intermittently called out exercises such as plank pops, speed skaters, fast feet, and twist hops. These reactive drills kept us engaged and ensured that our heart rates remained elevated, adding a dynamic element to the workout.
Floor Block 2: Reactive Drills
In the final floor block, we performed sets of six, eight, and ten repetitions of plank pops, speed skaters, and twists, followed by fast feet until everyone completed each round. After three rounds, we moved on to sprinter sit-ups, maintaining our intensity before finishing with a low plank hold as the finisher. This segment tested our agility and core strength, wrapping up the workout with a strong emphasis on endurance and stability.
Overall, our Orangetheory Fitness workout this morning was intense and dynamic, challenging us across the treadmills, rowers, and floor exercises. The structured blocks, combined with high-energy reactive drills, fostered a strong sense of teamwork and determination, embodying the true essence of Orangetheory Fitness.
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?
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?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3621
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 in |  | Weight175 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
