OTF Hell Week 2024 - Day SIX - “ Get A Grip” - My Actifit Report Card: October 29 2024

OTF Hell Week 2024 - Day SIX - “ Get A Grip”

Tuesday, October 29, 2024 - Hell Week Day Number Six - “Get a Grip” - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning, our Orangetheory Fitness group tackled a challenging 23-minute reverse pyramid strength segment on the treadmills. We focused on endurance with continuous climbing on the benches, and fortunately, there was no rowing in the second group session today.

Throughout the workout, we had 90-second recovery periods between each floor block. Our main objective was to break free from the "climbing zombie" mindset by employing a reverse pyramid approach to incline training and performing nonstop step-ups on the bench while holding dumbbells.

We began with a distance-based tread buy-in for a few minutes. After completing the buy-in, we increased the incline to 15% for one minute, maintaining whatever speed we could sustain. As the workout progressed, the incline gradually decreased with varying durations: 30 seconds each at 13% and 12%, followed by 45 seconds at 10%, and so on, with the incline levels continuing to drop over each round. Eventually, we returned to a flat surface for a two-minute run before ascending the incline levels again—3%, 4%, 5%, 6%, 7%, 9%, 12%, and finally 15% for one minute—culminating in an all-out final minute. This intense tread block was one of the toughest, comparable to tackling Everest, but we appreciated the brief respite before the next climb, making it even more rewarding than our usual Orange Everest challenge.

Next, we moved to the floor blocks, which were entirely endurance-focused with extended buy-ins each round. Each buy-in consisted of two minutes of stepping exercises while holding dumbbells, testing our grip strength with no rest in between. The first block involved step-ups to a knee raise with dumbbells, the second featured full lateral step-ups, and the last block included standard step-ups. Following each buy-in, we performed endurance movements: the first block targeted shoulders and low rows, the second utilized TRX straps for pull-ups and bridge rows, and the final block focused on chest and reverse flies.

To finish the session, we opted for more step-ups, choosing from any of the previous variations for a one-minute finisher. This comprehensive workout effectively combined strength and endurance, pushing us to our limits while maintaining the quintessential Orangetheory Fitness spirit.

Today's Workout Recap

Tread Block – 23 Minutes

• Buy-in: Two minutes of tread
• One minute of tread at fifteen percent incline
• Thirty seconds of tread at thirteen percent incline
• Thirty seconds of tread at twelve percent incline
• Forty-five seconds of tread at ten percent incline
• One minute of tread at nine percent incline
• Seventy-five seconds of tread at seven percent incline
• Ninety seconds of tread at six percent incline
• Two minutes of tread at three percent incline
• Ninety seconds of tread at two percent incline
• Two minutes of tread at one percent incline
• Ninety seconds of tread at three percent incline
• Two minutes of tread at four percent incline
• Thirty seconds of tread at five percent incline
• One minute of tread at six percent incline
• Thirty seconds of tread at seven percent incline
• One minute of tread at nine percent incline
• Thirty seconds of tread at twelve percent incline
• One minute of tread at fifteen percent incline
• One minute of all-out effort at one percent incline

Floor Block 1 – 7 Minutes

• Buy-in: Two minutes of alternating full step-ups to knee raises (once only)
• Back-to-Back Superset:
  • Sixteen total alternating shoulder presses
  • Sixteen total alternating low rows, followed by rest

Floor Block 2 – 5.5 Minutes

• Buy-in (once only):
  • One minute of full lateral step-ups (left)
  • One minute of full lateral step-ups (right)
• Circuit:
  • Eight TRX pull-ups
  • Eight TRX bridge rows

Floor Block 3 – 7.5 Minutes

• Buy-in: Two minutes of alternating full step-ups (once only)
• Back-to-Back Superset:
  • Sixteen total alternating chest flies
  • Sixteen total alternating reverse flies, followed by rest
• Repeat Until Finisher:
  • One minute of alternating full step-ups to knee raises or
  • Thirty seconds of full lateral step-ups (left) then thirty seconds of full lateral step-ups (right) or
  • One minute of alternating full step-ups

Overall, the workout effectively combined strength and endurance training, embodying the quintessential Orangetheory Fitness spirit and pushing us to achieve our personal bests.

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 3624

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