OTF Hell Week 2024 - Day 8 of 8 - “ The Final Showdown"
Thursday, October 31, 2024 - Hell Week Day Eight of Eight - "The Final Showdown" - 3G - 60 Minutes
E = Endurance
S = Strength
P = Power
This morning, we participated in an exhilarating group workout at Orangetheory Fitness centered around teamwork and high-energy challenges.
Forming teams of three, we utilized every station available throughout our session. The workout combined our favorite exercises from Hell Week into an engaging team competition to overcome waves of "zombies." The session was divided into two main segments: an extended 35-minute block aimed at eliminating as many zombies as possible, followed by a team squat challenge.
During the long block, each team member stationed themselves at different workout stations. On the treadmill, one of us ran at a 7% incline, decreasing the incline by 1% every 30 seconds to cover as much distance as possible. At the rower, another teammate completed a 700-meter push row and then transitioned into additional exercises. On the floor, the pacer led us through seven exercises, each consisting of 10 repetitions: squat jumps, slow push-ups, sprinter sit-ups, bear plank kick-throughs, flutter kicks, step-ups, and full burpees.
As each pacer finished their set, they tagged a teammate on the treadmill, prompting us to rotate through the stations—moving from floor to treadmill, treadmill to rower, and rower back to the floor. We repeated this process for multiple rounds, continuously striving to outpace the zombie waves. After completing the initial round, we advanced to the next level, where the floor pacer reduced the exercises to six, the treadmill started at a 6% incline, and the rower distance decreased to 600 meters. Each subsequent round became progressively more challenging, lowering the incline to 1%, shortening the row to 100 meters, and reducing floor exercises to just one.
For those who managed to reach the final stage, a bonus challenge awaited: 30-second all-out sprints on the treadmill, 100-meter all-out rows, and three exercises performed on repeat. The atmosphere was intense and chaotic as we swiftly moved between stations without stopping.
Once the long block concluded, we tackled the squat challenge. Remaining in our teams, the floor pacer performed 50 tap squats before transitioning. Meanwhile, one of us took on 30-second all-out sprints on the treadmill, and another completed 100-meter all-out rows on the rower. After finishing these tasks, we repeated the sequence with the squat repetitions halved to 25.
Overall, it was a dynamic and demanding workout that tested our endurance, teamwork, and determination, perfectly capturing the spirited essence of Orangetheory Fitness.
Today's Workout Recap
Team Block 1 - 35 Minutes
- Goal: Defeat AMZombiesAP as a team, with one zombie defeated when all teammates have completed a round
- Green: Defeat 1 zombie
- Orange: Defeat 2 zombies
- Red: Defeat 3 zombies
- Hell Week: Defeat 4+ zombies
Teammate A - Treadmill
Round 1:
- Ran on the treadmill at a 7% incline (push wattage 7%+)
- Decreased incline by 1% every thirty seconds until reaching 1%
- Continued running until tagged by a teammate
Subsequent Rounds:
- Round 2: Ran at a 6% incline
- Round 3: Ran at a 5% incline
- Round 4: Ran at a 4% incline
- Round 5: Ran at a 3% incline
- Round 6: Ran at a 2% incline
- Round 7: Ran for distance at a 1% incline
Teammate B - Rower
Round 1:
- Completed a 700-meter push row
- Performed a bonus of 2 in/outs to 4 foot exchanges, resting as needed
- Repeated the 700-meter push row until tagged by Teammate A
- Transitioned to the floor after tagging
Subsequent Rounds:
- Round 2: Completed a 600-meter push row
- Round 3: Completed a 500-meter push row
- Round 4: Completed a 400-meter push row
- Round 5: Completed a 300-meter push row
- Round 6: Completed a 200-meter push row
- Round 7: Repeated a 100-meter push row
Teammate C - Floor (Pacer)
Round 1: Circuit: Member Choice Takeaway
- Performed 10 squat jumps
- Performed 10 slow push-ups
- Completed 10 sprinter sit-ups
- Executed 10 bear plank alternating kick-throughs
- Did 10 flutter kicks
- Completed 10 dumbbell alternating full step-ups
- Performed 10 dumbbell full burpees
- Tagged Teammate A and transitioned to the treadmill
Subsequent Rounds:
- Round 2: Completed any 6 exercises from the circuit
- Round 3: Completed any 5 exercises from the circuit
- Round 4: Completed any 4 exercises from the circuit
- Round 5: Completed any 3 exercises from the circuit
- Round 6: Completed any 2 exercises from the circuit
- Round 7: Completed any 1 exercise from the circuit
We continued these rounds, progressively making each one more challenging until all seven rounds were completed or time was called.
Bonus Round
Teammate A - Treadmill:
- Performed a thirty-second ALL OUT run (push wattage 10%+)
- Engaged in a thirty-second walking recovery
- Repeated until tagged by Teammate C and then transitioned to the rower
Teammate B - Rower:
- Racked and rested
- Completed a 100-meter ALL OUT row (fifteen to thirty seconds), then rested
- Repeated until tagged by Teammate A and then transitioned to the floor
Teammate C - Floor (Pacer):
- Completed a circuit by selecting favorite three exercises to perform
- Tagged Teammate A and transitioned to the treadmill once done
- Repeated until all team members completed their tasks
Team Block 2 - 7 Minutes
Team Squat Challenge: The goal was to complete 150 reps of the bench tap squat as a team (50 reps for each teammate).
Teammate A - Treadmill
- Performed a thirty-second ALL OUT run
- Engaged in a thirty-second walking recovery
- Repeated until tagged by Teammate C and transitioned to the rower
Teammate B - Rower
- Racked and rested
- Completed a 100-meter ALL OUT row (fifteen to thirty seconds)
- Repeated until tagged by Teammate A and transitioned to the floor
Teammate C - Floor (Pacer)
- Completed 50 bench tap squats
- Tagged Teammate A and transitioned to the treadmill once done
- Repeated the process until all teammates completed each station
Bonus:
- Repeated the squat challenge block at 25 reps each until it was time for the finisher
Finisher:
- Performed thirty seconds of increased intensity
Overall, it was a dynamic and intense workout that had us constantly moving between stations, working together to defeat the zombie waves and complete the squat challenge. The structured team rotations and progressively challenging rounds perfectly embodied the spirited 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 3626
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 |  |
