OTF Hell Week Series 2021 - Day Three - Row for Ransom - My Actifit Report Card: October 26 2021

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(Edited)

Tuesday, October 26, 2021

Orangetheory Fitness Hell Week Day #3

Template: Row for Ransom - 60 minutes

Today there was a single template, for either a two or three group.

To allow for the three elements to be evenly distributed including the torture.

Definitely the focus of the day was the - fourteen minute - benchmark row!

For the treads, the highlight? We had 12 all outs.

The floor was arms and core focused.

Here is the breakdown:

Row Block - 14 minutes

• ⁠Reset monitor
• ⁠14 min - row for distance
• ⁠Record your distance

My results:

Coach Thomas had us hyped!

Floor Block - 14 minutes (breakdown courtesy of dc031114 over at Reddit)

It wasn’t too bad, but it definitely kept the pressure on.

• ⁠5 rounds of:
• ⁠10 / 8 / 6 / 4 / 2 x iso lunge right hammer curl
• ⁠10 / 8 / 6 / 4 / 2 x iso lunge left bicep curl
• ⁠5 rounds of 10 / 8 / 6 / 4 / 2 each x hollow hold single arm chest press
• ⁠5 rounds of 10 / 8 / 6 / 4 / 2 each x plank single arm low row
• ⁠5 rounds of 10 / 8 / 6 / 4 / 2 each x side plank leg lift
• ⁠If finished then repeat all exercises at 6 reps

Tread Block
AO = All Out
WR = Walking Recovery

• ⁠45 sec AO
• ⁠30 sec WR
• ⁠45 sec AO
• ⁠30 sec WR
• ⁠45 sec AO
• ⁠30 sec WR
• ⁠45 sec AO
• ⁠30 sec WR
• ⁠45 sec AO
• ⁠30 sec WR
• ⁠45 sec AO
• ⁠30 sec WR
• ⁠45 sec AO
• ⁠30 sec WR
• ⁠45 sec AO
• ⁠30 sec WR
• ⁠45 sec AO
• ⁠30 sec WR
• ⁠45 sec AO
• ⁠30 sec WR
• ⁠30 sec AO
• ⁠30 sec WR
• ⁠30 sec AO

Here are my OTF Heart Rate Monitor results:

Another morning workout crushed by Tiffany and me:

Tomorrow for Day 4 is Decoding the Drop Set 💪🏽🔥





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


26/10/2021
11118
Aerobics,Gym,Weight Lifting,Treadmill,Running
Height
5.7 ft
Weight
169 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in



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