OTF Hell Week 2024 - Day Five - “ Head Above Wate” - My Actifit Report Card: October 28 2024

OTF Hell Week 2024 - Day Five - “ Head Above Wate”

Monday 28 October 2024 - Hell Week Number Five - “Head Above Water” - 60 minutes

E = Endurance
S = Strength
P = Power

Day Five out of Eight completed during this years' annual Orangetheory Fitness Hell Week series. It's my tenth and Tiffany's and my ninth as a couple.

This morning, we participated in the "Head Above Water" workout, aiming to distance ourselves from the Swimmer zombie. The session began with a challenging 14-minute row, alternating between crew and solo segments, complemented by various swimmer-style floor exercises. Following the row, we tackled a power workout on the treadmills, which, although intense, was thoroughly enjoyable.

During the treadmill portion, we engaged in a power-focused routine featuring one-minute push buy-ins followed by a series of 30-second all-out efforts. As the workout progressed, the number of all-out intervals increased, culminating in eight 30-second sprints and a final one-minute all-out effort. The brief walking recoveries between intervals were a welcome relief, even though they were short.

The main event was the 14-minute rowing challenge. To gauge our potential distance, we referred to our challenge trackers, which provided benchmarks based on previous performances. For green level, the distance goal was over 1000 meters; orange required over 2000 meters; red aimed for over 3000 meters; and Hell Week pushed us to exceed 4000 meters. We anticipated a slight reduction in distance during the crew rowing sections due to power fluctuations, but the goals remained largely accurate.

The rowing session comprised five crew rows interspersed with solo efforts, each lasting one minute. We began with a crew row at 22 strokes per minute, followed by a solo row where we could set our own pace. The next crew row increased to 24 strokes per minute, leading into a two-minute solo effort. This pattern continued with crew rows at 26 and 28 strokes per minute, alternating with solo rows of increasing duration, including a three-minute solo and another two-minute solo before the final crew row at 30 strokes per minute. The workout concluded with a one-minute all-out solo row, after which we checked our distances and transitioned to floor exercises.

On the floor, the routine was straightforward yet demanding. We completed three rounds of back-to-back exercises. The first set involved swimming movements on the BOSU, including flutter kicks and swimmer exercises. The second set incorporated traditional weighted movements such as squat to bicep curls, single-arm lateral lunges to push presses, and push-ups to alternating low rows. Despite the intensity, we managed to complete all the rounds before moving on to the finisher: 30 seconds of flutter kicks on the BOSU followed by a 30-second boat hold.

Overall, the "Head Above Water" workout was a rigorous and rewarding session that tested our endurance, strength, and teamwork, staying true to the essence of Orangetheory Fitness.

Today's Workout Recap

Tread Block – 14 Minutes

• Goal: We maintained our all-out paces.
• 1 minute push
• 30 seconds ALL OUT
• 30 seconds walking recovery
• 1 minute push
• 30 seconds ALL OUT
• 30 seconds walking recovery
• 30 seconds ALL OUT
• 30 seconds walking recovery
• 1 minute push
• 30 seconds ALL OUT
• 30 seconds walking recovery
• 30 seconds ALL OUT
• 30 seconds walking recovery
• 30 seconds ALL OUT
• 30 seconds walking recovery
• 1 minute push
• 30 seconds ALL OUT
• 30 seconds walking recovery
• 30 seconds ALL OUT
• 30 seconds walking recovery
• 1 minute push
• 1 minute ALL OUT

Row Block – 14 Minutes

• Goals:
  • We aimed to get as far away from the zombie as possible by reaching the farthest buoy.
  • Green buoy: Over 1000 meters
  • Orange buoy: Over 2000 meters
  • Red buoy: Over 3000 meters (I finished out in this wave)
  • Hell Week buoy: Over 4000 meters
• We reset our monitors and selected a 14-minute countdown.
• 1 minute crew row for distance (22 strokes per minute)
• 1 minute solo row for distance
• 1 minute crew row for distance (24 strokes per minute)
• 2 minutes solo row for distance
• 1 minute crew row for distance (26 strokes per minute)
• 3 minutes solo row for distance
• 1 minute crew row for distance (28 strokes per minute)
• 2 minutes solo row for distance
• 1 minute crew row for distance (30 strokes per minute)
• 1 minute solo row for distance

Floor Block – 14 Minutes

• We completed 3 rounds of the following exercises:
  • Back to Back:
    • 20 total BOSU flutter kicks
    • 20 total alternating swimmers, then rested
  • Back to Back:
    • 6 / 8 / 10 squat to bicep curls
    • 6 / 8 / 10 each single arm lateral lunges to neutral grip push presses
    • 6 / 8 / 10 push-ups to alternating low rows, then rested
• After completing the rounds, we chose to repeat BOSU or dumbbell exercises with 12 repetitions until it was time for the finisher:
  • 30 seconds of BOSU flutter kicks
  • 30 seconds of BOSU boat hold

Overall, our morning "Head Above Water" workout was both challenging and exhilarating, perfectly capturing the essence of Orangetheory Fitness by pushing our endurance, strength, and teamwork to new heights.

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 3623

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