OTF Hell Week Series 2023 - Day Two My Actifit Report Card: October 25 2023

Wednesday, October 25, 2023 - OTF Hell Week 2023 Series - Day Two - “Back to Burning Hill” - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

Here we are on Day Two of the Orangetheory Fitness Hell Week Series 2023. This marks Tiffa's and my ninth year participating, while it's my tenth since I began my OTF journey a year prior to meeting Tiffa. I later introduced her to it when we started dating.

Always upping the ante, Tiffa and I challenge ourselves to all EIGHT days, even though the requirement is only 4 out of 8. Our passion for it just won't let us do any less.

Though we typically workout at Orangetheory 5 to 6 days a week, Hell Week brings a new level of intensity to our sessions.

A fun tradition we've embraced, along with some other dedicated members, is wearing the Hell Week shirts we've earned throughout the years. Tiffa and I take it a step further by wearing them in chronological order. Today, we donned the 2016 OTF Hell Week shirt – the second out of eight that we have earned together.

Here we are sporting the second of eight shirts while we are on our way to earning our ninth. This morning the workout was at our home studio OTF Nona North as prefer to do all the Hell Week workouts at the home studio for consistency. Coach Mariah managed us and the 5am crew through another tough Hell Week workout.

Highway to Hell Week: Inside Orangetheory’s Iconic Workout

The template was strength and power based including a run/row on the cardio side and endurance blocks on the floor.

The endurance work on the floor put an emphasis on our backs, chests and a core ending block.

I burned 601 calories and because it was a run/row there was less time to accumulate any decent distances.

Keeping in mind that today's crazy tread block and run/row was mostly on inclines %. I got in 1.35 miles and did hit 10 mile per hour on the last ALL OUT run during the FINISHER.

Goals for the run / row:

• ⁠Green - get to round 2
• ⁠Orange - get to round 4
• ⁠Red - get to round 6

I used 25 pound dumbbells for the (weighted) excercise.

The Work:

Floor Block 1 - 8 minutes

• Back to back superset:
⁠• 6 tricep extensions (weighted)
⁠• 8 chest flys (weighted)
⁠• 10 chest presses, (weighted), rest
and TRX Pull Ups and increasing by two reps each round:
• 6 / 8 / 10 / 12

Floor Block 2 - 8 minutes

• Back to back superset:
⁠• 6 hammer curl to eccentric bicep curls (weighted)
⁠• 8 reverse grip low rows (weighted)
⁠• 10 total high plank alternating low rows, (weighted), rest
Side to Side Push Ups and increasing by two reps each round
• 6 / 8 / 10 / 12

Floor Block 3 - 4.5 minutes burn out super set

• 20 seconds of single arm hollow hold chest presses (Left)
• 20 seconds of single arm hollow hold chest presses (Right)
• 20 seconds of double crunches
• 30 seconds rest
• 20 seconds of single arm hollow hold chest presses (Left)
• 20 seconds of single arm hollow hold chest presses (Right)
• 20 seconds of double crunches
• 30 seconds rest
• 20 seconds of single arm hollow hold chest presses (Left)
• 20 seconds of single arm hollow hold chest presses (Right)
• 20 seconds of double crunches

FINISHER: 30 seconds of side to side push ups

Transition to the treads/rowers

Run/Row Challenge:

• ⁠Green - get to round 2
• ⁠Orange - get to round 4
• ⁠Red - get to round 6

Tread / Rower - 23.5 minutes

• 0.8 mile run for distance and after each 0.1 mile add 2% incline which totaled up to 13% incline. It was a buy in of sports and then the actual Run/Row began:
• Round 1: 100 meter push row, 0.1 mile base at 13%
• Round 2: 150 meter push row, 0.1 mile base at 11%
• Round 3: 200 meter push row, 0.1 mile base at 9%
• Round 4: 250 meter push row, 0.1 mile base at 7%
• Round 5: 300 meter push row, 0.1 mile base at 5%
• Round 6: 350 meter push row, 0.1 mile base at 3%
• Round 7: 400 meter push row, 0.1 mile ALL OUT
• Bonus: Row until time for the finisher

FINISHER: 30 second ALL OUT on the station we were on. I was on the treads.

I got through the fifth round, so fell between Orange/Red.

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

DAY ONE

OTF Hell Week Series - 2023 - Day One

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

Each one of an Orangetheory Fitness workout is designed for us to spend 12 minutesin our own personal Orange Zone. This when the magic happens. That high intensity work helps to increase our metabolism for up to 24 hours.

Jiffy (Jimmy and Tiffany) as we are known in the Orangetheory community.

What Is Orange Everest At Orangetheory? – [Complete Guide]

https://bikerepic.com/what-is-orange-everest-at-orangetheory/

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 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 3381
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 ft		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in