Monthly Archives: October 2022

This past week was the start of Hell Week. I do love the different challenges that Orangetheory has throughout the year and Hell Week is one of my favorites. Hell Week has harder than normal workouts, but if you complete a specific number of them, you earn a shirt. I know it seems silly to be excited about a shirt, but it’s about the bragging rights more than anything. This year, you had to do 4 out of the 8 workouts to earn your shirt. And if you do all 8, you earn a gym bag as well. I knew I couldn’t do all 8 workouts, but I was excited to get my workouts in and earn my shirt this year. And since Hell Week started on a Monday, I was able to get in all 4 workouts required for the shirt in the first 4 days! I had the added challenge during the week with dealing with pain and nausea, but I think it was better this past week than it was the week before.

Monday’s workout was called Group Project and it was a bit of a partner workout. It wasn’t a traditional partner workout because the switches were done as a class and you weren’t waiting on your partners to finish something, but the 3 of us in my group still worked together on the workout.

For cardio, you ran or biked for distance until the last 30-seconds of each block when you had an all-out. But you didn’t know how long you’d be in that block, so you had to pace yourself without knowing how long you had to go for. You had a bit of an idea because the timing correlated to the rowing, but it was still something that only the coach knew.

On the rower, each time someone in the group was on the rower they had a different distance. It started with the first partner doing a 200-meter row and then they held a squat until it was time to switch. Some people finished the row and some people didn’t. The next partner had a 300-meter row and a squat hold, and that pattern of increasing the row by 100-meters continued until one partner had a 700-meter row and a squat hold. After that row, the rows decreased by 100-meters each time.

And on the floor, we had the same exercises every time we were on the floor and you picked up where you left off after the last block. We had pull-ups on the straps, plank shoulder taps, upright rows using weights, and lunges. I felt like the only place I could get a bit of a break was on the floor since we were constantly moving around. But it was a good challenge to always be changing what we were doing and I really enjoyed the opening workout of Hell Week.

Tuesday’s workout was called The Distance Directive and it was all about challenging yourself with the distance you could do for cardio and on the rower.

For cardio, the first block was a 6-minute distance challenge where we started at a high incline/resistance level and the incline/resistance went down every 90-seconds. I started higher than I normally am for my all-out to keep it challenging. And after that challenge, we had a 30-second all-out without incline. We were supposed to remember our distance so we could try to beat it in the second block. The second block had rounds of a 1-minute all-out with a 30-second recovery. And each all-out increased in incline/resistance level to match what we had done in the first block. Doing an all-out at really high resistance levels was so tough and I struggled to get my distance up there. But I managed to do the exact same distance in the first and second blocks so I was very happy with that.

On the rower, we started with 4 rounds of a 1-minute all-out row with a 30-second rest after each row. We ended that block with a 30-second all-out. Again, we were supposed to remember our distance to try to beat it in the second block. The second block started with doing half the distance we did in the first block. Then we had lunges to hops to get done before trying to do the second half of the distance from the first block. I just came short of getting to that distance the second time, but I’m happy with how close I got.

On the floor, each block had a buy-in and buy-out exercise to start and end the block. In the first block, we had hop overs and in the second block, we had lateral lunges. Then for each block, we had 3 exercises to do and we had a range of reps to go for so we could test out different weights. The first block had tricep extensions, chest presses, and knee tucks. And the second block had bicep curls, reverse grip low rows, and high plank knee tucks. I was feeling a lot better this day compared to Monday, so I was able to do a bit better with the workout. But I didn’t change up the weights I used on the floor, which I do regret a little bit. I could have tried harder, but I was worried about pushing myself too much.

Wednesday’s workout was called To Hell Or High Wattage, and I think this was the hardest workout of the entire week. We had a coach in class with us for this workout and that coach as well as the one who was coaching the class agreed that this was very hard and possibly the hardest workout for all of Hell Week.

For cardio, we were self-timed for the entire workout. We started with a .25-mile (or 1-mile for me on the bike) push into a 30-second all-out. Then we had pulsing half squats. We repeated the pattern of the 30-second all-out and pulsing half squats 2 more times before doing another .25-mile/1 mile distance and we repeated the pattern again with doing the distance and then 3 rounds of a 30-second all-out with pulsing half squats. It didn’t sound hard when we were being told what the workout would be, but doing it was another thing. The half squats definitely got to me and I knew I would be sore later.

On the rower, we had a lot of timed work. We started with a 75-second push row into a 30-second all-out row. The second block had 3 rounds of a 30-second all-out row with only 15-seconds to recover between each row. The third block had a 2-minute push row into a 30-second all-out row. The fourth block had 4 rounds of a 30-second all-out row with 15-seconds to recover. And the last block was a 2 1/2-minute push row with a 30-second all-out. That was a lot of rowing and very little rest. And I know that rowing has been a weak point for me lately so that made this even more challenging. I was exhausted after the row blocks, and I still had the floor do to.

On the floor, we had some blocks that were timed with the rowers and some that were at our own pace. For blocks 1, 3, and 5; we paced ourselves with the exercises. We had single-leg squats (which I did as regular squats) and rollouts using the straps. The rollouts were extra tough because I had gotten my flu shot the day before, so I was a bit sore. But I’m glad that I was only sore and didn’t feel worse.  In blocks 2 and 4, we had exercises during the 30-second intervals and rest in the 15-second intervals. All the exercises were single-arm snatches, but sometimes we focused on one side for the entire 30-seconds and then switched sides when it was the next interval, and other times we had alternating sides during the 30-seconds so you had to put the weight down on the ground to switch hands. When we had the alternating ones, I know I did deeper squats to get the weight on the ground, and that added to the soreness I was already feeling.

I was very sore on Thursday. I knew that I would probably feel that way since I was doing 4 Hell Week classes in a row. But I was excited to earn my shirt in that workout. This workout was called Switch The Core Concept, and I’m glad that it was a bit easier on my legs so I didn’t hurt more.

For cardio, we started with a 1-minute push pace into a 30-second all-out. Then for the rest of the workout, we had 30-second all-outs and recoveries. I believe it was a total of 12 all-outs, but I honestly lost count. We started with having a 1-minute recovery and after a few rounds, it decreased to 45-second recoveries. And I believe the last 6 all-outs only had 30-second recoveries. It was a lot to do and not a lot of time to recover during the entire block. I kept my resistance levels the way I normally have them, but I know I didn’t pedal as fast as I normally would.

On the rower, we had an interesting challenge. We set our rowers for a 2000-meter row and the goal was to get as much of it done as possible. We started timed with cardio with a 1-minute push row to a 30-second all-out row. Then we had overhead presses and front presses with the medicine ball. When we were on the rower, we started with rounds of 30-second all-out rows with the medicine ball exercises between each row. After a few minutes, we had 45-second all-out rows with a decreased number of reps for the exercises. And for the last few minutes, we had 1-minute all-out rows with even fewer reps of the medicine ball exercises. I knew I wouldn’t get 2000-meters done, but I was hoping to get at least 1500-meters completed at the end of the block, and I did just over that. I was so happy that I saw I only had 500-meters left of the 2000-meters when there were about 5 seconds left in the block.

And on the floor, it was all core work, as you could guess from the name of the workout. It was one long block and it was a lot. We had plank low rows, weighted crunches, bicycle presses, weighted v-ups, plank pull-throughs, and weighted hip bridges. I had to go a bit lighter for some of the weights because of how sore my legs were. But I’m glad that I didn’t have to do more squats after Wednesday’s workout. I rested when I had to on the floor, but I tried to limit it since I knew that this would be my last workout for the week.

After doing 4 Hell Week workouts in a row, I totally earned my shirt. Unfortunately, the shirts I’ve earned don’t fit me but I still collect them because maybe one day I will fit in them. I lost my first Hell Week shirt, so I only have 8 or the 9 that I have earned. But I still think it’s a very impressive collection.

Even though I have completed the Hell Week challenge, I will still have one more Hell Week workout since Halloween is today. And I’m hoping that I do just as well with that workout as I did this past week to finish out a fun but tough OTF challenge!

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I knew this past week would be tough for me because I would likely be dealing with pain and nausea. Fortunately, that’s all I had to deal with this past week because the side effects from the new medication weren’t affecting me the same way as they did the week before. I have gotten into a good routine in the morning to make sure that I’m feeling ok and I’m glad it was working. Even though I would have loved to feel great during my workouts, at least it was only issues that I’m used to. And it also got me ready for Hell Week, which is starting this week.

Monday’s workout felt like more of an endurance day even though I know there were also strength and power elements in it. Maybe the way I get through workouts when I’m nauseous makes them seem more like endurance days.

For cardio, we had one long block but we had a lot of recovery time in it. We started with a 2-minute base pace and then had a 1-minute push pace and a 30-second all-out. After the all-out, we had 3 minutes to recover and get back to our base pace when we were ready. We repeated that pattern again and then we ended with a 1-minute all-out. Because my recovery and base pace resistance levels are the same on the bike, I did the recovery by pedaling very slowly and then increasing my cadence until I was at what I do for a base pace.

On the rower, we had one block with 3 mini-blocks in it. We were supposed to do each mini-block 3 times. The first mini-block had a 200-meter row and jump squats, which I did as squats with calf raises. The second mini-block had a 150-meter row and lunges. And the last mini-block had a 100-meter row and squat jacks, which I did as regular squats. I didn’t get through all of the rounds of the 100-meter row, but I got through most of it which is better than a lot of my recent classes.

And on the floor, we also had a long block with mini-blocks. The first mini-block had goblet squats and reciprocating rows with weights. And the second mini-block had deadlifts and leg raises. We were supposed to do the first mini-block twice before moving on to the second, and I was on my second round of the second mini-block when we were stopped to do a 1-minute finisher of hop overs, which I did as lunges.

On Tuesday, we had an interesting workout. We had 4 blocks at each section of the room and they got shorter each time. And the workouts within each block were either the same or very similar so we had a lot of chances to do each thing.

For cardio, the first block had a 2-minute push pace, 1-minute base pace, and 30-second all-out. For each block after that, the push pace got 30-seconds shorter so for the last block we only had a 30-second push pace.

On the rower, we were timed with cardio so we had the same intervals. We did push rows and all-out rows. But instead of having a 1-minute base pace, we had a minute to do forward and back hops, and then we could rest if there was any time left. I couldn’t do the hops, but I did do shuffle steps instead and I usually had about 15-seconds left to get back on the rower and ready for the all-out row.

And on the floor, almost everything was timed to be 30-second intervals. For the first block, we had squats to bicep curls, lunges, plank rows, bicycle presses, plank jacks, and squat jumps. The plank jacks were the only thing not done as a 30-second interval. For those, we had 1-minute to do 12 of them and then could rest for any extra time. And each block, we lost one of the 30-second exercises. There wasn’t any time between exercises like we sometimes have, so we were rushing to get from one exercise to another to make sure we didn’t lose too much time in the transition.

On Wednesday, my nausea was really kicking in and it was pretty hard for me to get through a lot in this workout. I was trying to manage it with medication, but it didn’t help me much this day. For each section of the room, we had 2 blocks.

For cardio, we started with a 2-minute push pace followed by a 1-minute base pace. Then we had a 30-second push pace to a 30-second all-out. Then we had a quick recovery before doing another 30-second all-out. For the second block, we started with a 1-minute push pace instead of a 2-minute push pace. We repeated the same pattern but we had 4 all-outs in this block instead of the 2 we had in the first block.

On the rower, the first block had distance rows with an exercise between each row. We were told to make sure we weren’t going too fast with the row because if you finished all 3 you were supposed to be in a squat hold. But I knew with how I was feeling, there wasn’t any worry that I would get through all 3. We had a 400, 300, and 200-meter row. And between each row, we had good mornings which are similar to deadlifts without a weight. In the second block, we started with small crew rows. We were paired with the person next to us and we were supposed to row together. I had the person I was paired with be the leader since I knew I would have to take a break at some point. But I only needed one break during a 2 1/2-minute crew row which is much better than I thought I would do. After the crew row, we did the same all-outs we had for cardio. I did better with those since they were short.

On the floor, both blocks had 2 mini-blocks and the first mini-block each time used the mini-bands. In the first block, we started with hip bridges and torso rotations using the mini-band. And then we had lateral step-ups and low rows. The second block started with toe reaches and single-leg bridges (which I did as regular hip bridges). And then we had shoulder presses and step-ups with bicep curls. I lowered the bench so I could do the step-ups. I didn’t go too heavy with any of the weights I used, but I’m glad I did try all the exercises as much as I could.

I was feeling almost the same on Thursday as I did on Wednesday, so it was pretty rough. But I still pushed through and did everything that I could.

For cardio, the first block was rounds of a 2-minute push pace and a 1-minute base pace. And the push pace had increasing inclines/resistance levels so each time it got harder. The second block had rounds of a 1-minute all-out and a 1-minute recovery and the all-outs had increasing inclines/resistance levels. I did get to use resistance levels higher than I normally would, but I was already struggling on the bike so I couldn’t really tell how much harder it was than normal.

On the rower, we were timed along with cardio. We did 2-minute rows in the first block and then had a minute to do forward and back hops (which I did as shuffle steps). I was happy to see that I was able to do the row without stopping each time and I actually got further with my distance each time. And in the second block, we had 1-minute all-out rows and then we were supposed to do jumping jacks. But I was getting really nauseous after the rows and I ended up using that minute to rest and let the nausea pass.

And on the floor, we had 2 blocks and each block had 2 exercises so we were supposed to go slowly and use heavy weights. In the first block, we had step-downs to toe taps and single-arm high rows. For the step-downs, I lowered the bench and did the first round without weights to make sure I had enough balance for it. But I did use light weights after that and it was a good challenge for me. And the second block had single-arm chest presses and crunches. Fortunately, those exercises weren’t too bad for me.

This week is the start of Hell Week and I should be earning my shirt during my workouts this week. But I also know I might have worse pain and nausea this week as well. So there’s a chance it will be a double Hell Week for me. I’ll just have to see how it goes.

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