OTF Hell Week 2024 - Day One - “The High Jump”

about 1 month ago (Edited)

Thursday, October 24, 2024 - Hell Week Day One - “The High Jump” - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

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This morning, we tackled a power-focused workout with an emphasis on explosive movements and numerous squat jumps. We had one minute of rest between each block and about 90 seconds to transition between stations.

Our coach guided us to maintain a push and surge pace, slightly increasing our speed by approximately 0.2 mph (ranging between 0.1 and 0.3 mph). Notably, the benches were set lower today.

The day's theme was "The High Jump," designed to enhance our explosive jumping ability. We concentrated on surges during the treadmill segments and worked hard to keep our pace steady even after completing what felt like an endless series of squat jumps. The floor exercises were equally challenging, involving extensive leg work and continuous lateral hop overs.

We started with the treadmills, completing three blocks of treadmill work interspersed with two blocks of squat jumps. The first section was a five-minute block where we maintained our fastest possible pace (around a push) while incorporating surges. This was broken down into five one-minute intervals: each began with a 50-second push followed by a 10-second surge. With each interval, the recovery period at the original pace decreased by 10 seconds while the surge duration slightly increased. This structure ultimately felt like sustaining a five-minute push or slightly beyond.

After the final surge, we had a minute to stop the treadmill and move on to squat jumps. We completed three rounds of 30-second squat jumps with 15 seconds of recovery between each. Once finished, we returned to the treadmill for the second treadmill block. By this point, our legs were fatigued, and the main challenge was to maintain our initial pace, which was extremely tough depending on the pace chosen for the first block.

Following the treadmill segment, we repeated the squat jumps and proceeded to the last treadmill block. This final block was similar to the earlier ones but included an additional 30-second all-out effort for extra challenge. Today was particularly intense, and most participants likely felt the same, as many had tired expressions after the last treadmill block.

After the treadmill portion, we moved to the floor blocks, continuing the power theme. We performed five exercises repeated across three floor blocks, with two short row blocks in between that were timed alongside the treadmill’s squat jumps. The exercises included bicycle presses, low rows, step-down squats, reverse lunges to single-leg knee drives, and lateral hop overs. Essentially, we kept repeating these exercises, adding 10 reps to the lateral hop overs each time we returned to them.

Between the floor blocks, we completed three 30-second all-out rows with 15 seconds of recovery time—there wasn’t much rest! Our finisher was chosen by the coach, who could select between squat jumps or lateral hop overs. Our group ended up doing more squat jumps.

Overall, it was a demanding session with a strong focus on power and endurance, leaving us all feeling accomplished despite the exhaustion.

I burned a hefty 753 calories and 14 splats!

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Today's Workout Recap

Tread Block 1 - 5 minutes

50 seconds run for distance
10 seconds surge
40 seconds run for distance
20 seconds surge
30 seconds run for distance
30 seconds surge
20 seconds run for distance
40 seconds surge
10 seconds run for distance
50 seconds surge

Tread Block 2 - 2 minutes

30 seconds of squat jumps
15 seconds recovery
30 seconds of squat jumps
15 seconds recovery
30 seconds of squat jumps

Tread Block 3 - 5 minutes

Goal: maintain our paces from Block 1
50 seconds run for distance
10 seconds surge
40 seconds run for distance
20 seconds surge
30 seconds run for distance
30 seconds surge
20 seconds run for distance
40 seconds surge
10 seconds run for distance
50 seconds surge

Tread Block 4 - 2 minutes

30 seconds of squat jumps
15 seconds recovery
30 seconds of squat jumps
15 seconds recovery
30 seconds of squat jumps

Tread Block 5 - 5 minutes and 30 seconds

Goal: maintain our previous paces
50 seconds run for distance
10 seconds surge
40 seconds run for distance
20 seconds surge
30 seconds run for distance
30 seconds surge
20 seconds run for distance
40 seconds surge
10 seconds run for distance
50 seconds surge
30 seconds all out
I'm a runner so I indicated the run for distance but joggers and power walkers has to follow the same cadence.

Floor Block 1 - 5 minutes Circuit

10 total bicycle presses
5 each split stance single arm low rows
10 total goblet alternating step-down squats
10 total alternating step-down reverse lunges to single-leg knee drives
10, 20, 30, 40, 50 total lateral hop overs (each round increased by ten)
Repeated until time was called, increasing the lateral hop over repetitions each round

Row Block 1 - 2 minutes

30 seconds ALL OUT rowing
15 seconds recovery
30 seconds ALL OUT rowing
15 seconds recovery
30 seconds ALL OUT rowing

Floor Block 2 - 5 minutes Circuit

Began at the last exercise completed, continued increasing the lateral hop over repetitions
10 total bicycle presses
5 each split stance single arm low rows
10 total goblet alternating step-down squats
10 total alternating step-down reverse lunges to single-leg knee drives
10, 20, 30, 40, 50 total lateral hop overs (each round increased by ten)
Repeated until time was called, increasing the hop over repetitions each round

Row Block 2 - 2 minutes

30 seconds ALL OUT rowing
15 seconds recovery
30 seconds ALL OUT rowing
15 seconds recovery
30 seconds ALL OUT rowing

Floor Block 3 - 5 minutes and 30 seconds Circuit

Began at the last exercise completed, continued increasing the lateral hop over repetitions
10 total bicycle presses
5 each split stance single arm low rows
10 total goblet alternating step-down squats
10 total alternating step-down reverse lunges to single-leg knee drives
10, 20, 30, 40, 50 total lateral hop overs
Repeated until finisher, increasing the lateral hop over repetitions each round
Finisher: coach’s choice:
- 30 seconds of squat jumps OR
- 30 seconds of lateral hop overs

We got the squat jumps!

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MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

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What is the Orangetheory Everest Workout?

https://wellfitinsider.com/orangetheory/orangetheory-everest-workout/

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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.

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We are known as Jiffy or Team Jiffy (Jimmy and Tiffany) in the Orangetheory community.

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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?