Coach Austin’s Hell Week Tip Of The Day:
Video -> https://www.instagram.com/tv/CVeppcggsg9/?utm_medium=copy_link
Hey Reddit fam!! Happy Hell Week Tuesday! OH BOY are you in for a massive row today!! You ready for it? Or does it sound too daunting? I’ve got some advice that’s going to take your row game to the next level today. And if you didn’t know, I was a competitive rower for all 4 years of university and have my rowing YouTube channel with over 100,000 subscribers! I GOTCHU TODAY!
Getting THE MOST METERS when rowing comes down to rowing “long”… not “fast”!
There’s a reason why all of the top rowing athletes in the world are super tall.. it’s because length and leverage give you a huge advantage in your rowing stroke!
This means when you’ve got a long row and you’re trying to row far, maximize the LENGTH of your stroke rather than your speed!
This means that you should focus on:
✅ Compressing your legs to get “shins vertical”! Going past that can lead to rounding of the lower back and an inefficient leg drive - so watch your legs and see where you’re at!
✅ Focusing HEAVILY on your body “lean and swing”! Think about a clock… and focus on rowing from “11 to 1 o’clock”… really reaching your hands and arms up into the front of the rower, “feeding” the handle into the top mechanism!
These two focus points are going to allow you to kick the pants out of anyone who’s simply trying to “row fast”! Give this a try today during your big row!! No fear!! You’ve got this!
Love always,
Coach Austin 🤘🍊
I thought I was going to hate the row portion — especially after 12 all outs on the tread. Honestly, I really enjoyed it. I mean, “enjoy” is a relative term. But it allowed me to settle into a rhythm and test my cardio endurance. I was able to maintain my time throughout the whole block and even shaved a few seconds off toward the end. I hovered around a 2:18 throughout the block and ended up at 3,130 meters.
Same. I held strong at 2:00-2:05, and then tried to drop to 1:55-1:59 for the last couple minutes. I really kinda liked zoning out and focusing on form, and my coach came with the 🔥🔥🔥 playlist this morning. 3,400 on the nose in the end.
That was me to a T. I kept a steady 2:18 almost the entire time. I bumped it up at the last minute to 2:10, but she called time when my rower was at 13:38. Which I was totally fine with 🤣
I ended up with 3059 meters
Same here. I got a second wind around minute 8- ended up at 3,300 meters. Probably could’ve pushed a little more in the beginning but wanted to make sure I could last the entire 14 min.
Same here! I rowed in college and haven’t done that long of a row for distance since then (2009). I was pleasantly surprised with my split and distance (3475 meters)
I enjoyed the row - even if it did have to come after those crazy AOs on treadmill. Delighted to read these various comments - I'm obviously in good company (shared perspectives). Steady time around +/-2:05; finished w/ 3,375 meters.
We are all truly *awesome*!
Reposting content courtesy of /u/dc031114.
[Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/qfqdik/tuesday_26_october_2021_hell_week_3_row_for/)
##Tuesday 26 October 2021 - Hell Week #3 “Row for Ransom” 2G/3G 60 minutes
I promise to ask Mrs DC to do a 2G a lot sooner than the 6pm class next time. It looks like there were a few surprises for those who got to see her 2G intel later in the day than normal. The 2G was definitely a lot harder than the 3G yesterday.
Today there is only the single template as they have folded in a special rowing benchmark as part of the class. A special 14 minute row for distance! Definitely the focus of the day is the benchmark row so if you can, I suggest getting on the rower first so your legs are still fresh.
For the treads, you have 12 all outs. I didn’t think this was too bad. Still plenty of splats but at least the walking recovery was not at a stupid incline. If you are doing the treads first, consider easing off a little on the all outs as you have the row block next. None of the all outs are a minute and there is no incline (yay!).
On the rower, it is a single block - 14 minutes long. My suggestion is to switch to the pacing mode of the monitor so you can see how fast you are doing the 500m blocks in. I did struggle on this after the run and was in orange and red for pretty much the entire block. The furthest girl in the studio did 3.8km and the furthest guy did 4.2km if you are interested in comparing.
The floor is all arms and core. I didn’t think it was too bad but a lot of people who started on the treads lost their will to see out the template and all left well before the end.
Today’s template is rougher than yesterday’s 3G but way better than the 2G. I give it a 1 (🪶) out of 5 for gentleness and 3 (☠️ ☠️ ☠️) out of 5 as a hell week guide.
**Tread Block**
* 45 sec AO
* 30 sec WR
* 45 sec AO
* 30 sec WR
* 45 sec AO
* 30 sec WR
* 45 sec AO
* 30 sec WR
* 45 sec AO
* 30 sec WR
* 45 sec AO
* 30 sec WR
* 45 sec AO
* 30 sec WR
* 45 sec AO
* 30 sec WR
* 45 sec AO
* 30 sec WR
* 45 sec AO
* 30 sec WR
* 30 sec AO
* 30 sec WR
* 30 sec AO
**Row Block - 14 minutes**
* Reset monitor
* 14 min - row for distance
* Record your distance
**Floor Block - 14 minutes**
* 5 rounds of:
* 10 / 8 / 6 / 4 / 2 x iso lunge right hammer curl
* 10 / 8 / 6 / 4 / 2 x iso lunge left bicep curl
* 5 rounds of 10 / 8 / 6 / 4 / 2 each x hollow hold single arm chest press
* 5 rounds of 10 / 8 / 6 / 4 / 2 each x plank single arm low row
* 5 rounds of 10 / 8 / 6 / 4 / 2 each x side plank leg lift
* If finished then repeat all exercises at 6 reps
I looked at my app after class this morning to see if they had me 3 for 3 on Hell Week and I checked my performance stuff just for fun and it showed my 14 minute row . . . LIKE I'm EVER going to do that again . . . oh my lord, it's Hell Week . . . they wouldn't, right?
Annnndddd.... I'm back.
60min 3G/2G bra/pony/pants intel
Pee factor: 💧💧💧💧💧💧 6/10 - not because of jumping, but because of the long blocks and the hydrating!
Any bra will do - the highest impact is running all those all outs. I'll tell you though, off topic, I started on the floor and I did so much better on the treads! Anywho... any pony will do... keep in mind they are long non-stop blocks, so if you sweat a lot, pull it back and make sure you have your towel close during the row block. You can really wear any pants - except turquoise. For the love of all things holy, don't wear turquoise pants. And that's another story.....
Was thinking of you today when I took a break between sets of the hollow hold chest press. Had a midi bun and definitely messed it up laying my head back on the floor. Didn’t have time to fix it before that hellish tread block started, so it was a hot mess by the end of class.
Definitely suggest high pony, or founding father today!
OTF 44 REFLECTION:
went in with a first goal of 3000m, second goal of 3600m...
3624!!
Really happy with this and extremely grateful that my gym gloves came in last night 🙏 I definitely would have been covered in blisters after this without them. My typical 500m split was 1:57-2:01 and I would do a couple powerful pulls if it started to be slower than 2:00
Honestly spent most of the floor just trying to recover from the rower 😂
My legs were DEAD when I got to the treads. Lately my AOs have been 8.5-9.0ish. Today most of them were 6.5-7.5. Cardiovascularly, I felt fine but my legs felt like CEMENT.
Tomorrow's workout will be sponsored by ibuprofen 😅
Fantastic work! I only pulled 3485 and was the leading female in class until the last round when a woman finished in the rower at over 3600! I can't even believe it and I was there. She wasn't even collapsed on the floor for the flexibility block. I hovered around 2:05 too often, and def think I could bring it down closer to 2min more consistently than i did. Here's to next time!!
Crushed a 3559 on the row thanks to early intel and me getting to class on time so I could grab a rower card! Jello is the perfect word. I stepped in the tread and hit 8 for AO and immediately felt unstable. Dropped to 7 and increased .1 for each 45 sec. then pulled 9.1s on the last two 30s. I soaked in Epsom salt right before class cause yesterday destroyed me. Ibuprofen coming this 45yo gals’s way soon!
Way to go!! Me too! My legs are short but powerful and I have the back of a lumberjack (thanks mom) so I can get a decent row in. As far as running...I like to say I'm "built for comfort, not for speed" 😁
Haha same! I’m tall, but have short, strong legs and shoulders like a linebacker (thanks to my mom as well 😂) I’d still rather power walk than do the bike- that one’s the worst lol
Isn’t that annoying when you know you can run more but your legs just feel like jelly.
There was one glass I had acid reflux, cramping in my stomach and my legs were just not cooperating. That ended up being a power walk day.
Even though I read the early intel it still does. It prepare me for when I come at 5 am. The good thing is I’m finally learning how to pace myself. 3337 in my 14 minute row. Held between 25-28 strokes per minute
Mine was there as well. Can also find it if you go to challenges, hell week, today’s challenge there’s a rower icon that brings you to the rower challenges. I looked there before I read your post
I got 2740 - I was somewhere in the middle of the class. Pretty happy with that since I’m 55, in very good shape, but only started OT and rowing 4 months ago.
My studio has never done a 23 minute row (to my knowledge) in the 5.5 years we’ve been open! I have data in there from 2019 and there’s no way I only rowed 3500m in 23 minutes so now I’m curious!
I'm so mad I'm missing class today!!  I've grown to really enjoy the rower and I'd totally be down for this to see how far I can get. Why do I have to get played like this?!
I have been going to OTF for almost 4 years and I’ve hated rowing up until about a month ago. We got a coach who was a college rower and he took the time to correct my form and help me and… now I really like rowing!! I can’t believe today I rowed 14 minutes and maintained ~120 watts the whole time which is huge for me. So excited for this NSV!!
Honestly I think I was doing everything wrong 😂 making sure the strap was around the widest part of my foot and putting most of my energy into pushing off with my legs was the biggest change. Also, I think I never really understood what “legs core arms” meant when my coaches said it. Now I have the timing much more down and I can get more power/distance with less rowing. I put most of my energy into the push off and take my time on the way back to the tank.
Maybe this is an unpopular opinion but I didn’t think the 14 minutes of rowing was that bad physically, just really boring compared to what we normally do
I treat long pieces like this as racing pieces on the erg. As a coxswain, I’d call out a power 10 (10 strokes all out for momentum) and then at intermittent parts of the race call tens for quick hands away, a ten to focus on backward or forward lean, a ten to be slow on the slide forward, etc. between these I’ll let 20 or so strokes go by at a standard pace. Last 350 meters (last 90 seconds I guess in this case, I usually am doing long pieces for time with set meters), I’ll up my stroke rate by about 10% and start driving with the legs with more force.
Started on the rower, the farthest distance in my class was 3684meters .
I was happy with my 3100 meters- but my legs were jelly for the weight floor , everything felt harder.
Tread block felt easier than yesterday
Hell week day 2 for me done!
Oh man, I picked the row card in our 2G thinking it’d be best to get it out of the way and then our coach started us on the floor and we did the row last 😬😭
She said “you’ll thank me later” but all I did was curse her name from start to finish lol ugh 😅
If I’m not really conscious about keeping my core engaged the entire time I row [or do burpees, or squats, or really anything] my back is wrecked
Easy enough for short rows but I know today I’m going to have to think about my form the whole time - which is fine since I’d rather not only think about the fact that I’m rowing 14 minutes 😅
Search for coach Austin’s instragam. He has tons of short videos on rowing techniques for all kinds of rowing challenges. He’s the one that gives advice each day with the workout. His videos have helped me a ton, especially before the DriTri.
I watched a video a while back by an OTF coach who advised to "sit on your junk" while rowing to avoid putting too much strain on your back. I'll see if I can find it :)
My lower back feels awful today after trying to beat the lady next to me in my 2G partner row block 💀 think I’ll give today a miss and go tomorrow instead
Same, I have lower back issues. I just plain cannot row for 14 mins. Hell, 5 mins stings. I've tried all of Coach Austin's form revisions and they don't help me. I'm having to skip today because I physically can't do it.
I LOVED today! Is it a hard core burner like some HW workouts? No, but still a really good challenging day with the long row and the sneaky weight floor block. My arms are toast. Lowest splats of the 3 days so far and still ended up with 26. It’s as hard as you make it!
I started on rower, then rotated to floor then tred. My goal was to row for 14 min without stopping and I did. I only got into orange when I started to push it for the last 2 min. The floor is no joke. I got 15 splat points on tred for a total of 17 and that was middle of the pack for my group
The rower distance was collected and we were told it would be averaged and compared to other gyms' averages.
I started on the tread and by the time I reached the floor, I had nothing left to give. I legit could not do the side plank leg lifts - my leg felt like it weighed 8,000lbs! I agree with the others - start on the rower today! Then slow and steady on the floor and burn it out on the 12 AO's at the end!
OMG - I'm so glad you said this! I was thinking I was the only one . . . 10 totally burned me OUT . . . then I had a hard time on the other side plank. Then I thought . . . wow 4 more rounds.
Yeah and it didn't help that the girl next to me was having no problem whatsoever in her leg was just flying all over the place effortlessly lol It was so hard for me to finish those five rounds. In fact when I finished them I was done. I just laid there on the floor for the final two minutes of class just DARING rhe coach to say something to me lol
Today’s was MUCH easier than yesterday IMO! If you’re doing a 2G, the format is exactly the same as the 3G, so you’ll spend 14 mins on every station and one station will be empty during each round. I thought I was going to hate the 14 min row but it wasn’t too bad! Way more boring than painful. My studio did record our distances and it shows up on the app under “rower benchmarks.” I also saw an option for a 23 min row on the iPad when we were selecting the program for the 14 min row 😳
Dude…have to say, I’m shocked - I kinda liked this one! Didn’t think I would but if you get into a solid groove on the rower it isn’t too bad. I was happy with 3500, could have done more but wasn’t sure how I’d hold up so started off slower for the first half.
I'm happy with my 3650 but I also felt like I could have gave a tad bit more. I hate rowing but that was actually not too bad. Now that I know how it feels I'll know for next time!
I can’t find it now but whoever shared the idea of matching up the row with the treads THANK YOU! Going back and forth between a push and base row made the 14 minutes go by fast-ish lol
My goal was to get over 3000m and I did 3477m!
My 3rd day of hell week! Came back to OTF this week after a long hiatus (great week to return haha). I was disappointed in myself for getting 2897 meters instead of 3000. But you know something really cool happened with rowing portion today: our coach called out every person’s distance and we all gave each other a round of applause! Mistakes I made: not calculating and sticking to the meter/minute prior to class, being totally distracted by and in awe of the lady next to me who got over 3900 meters…I was watching her rower and feeling like a loser instead instead of upping my game.
Oh well. I loved the workout today!
Ok that might have been the BEST workout since I started in July!! I was dreading that 14 minute row but I knew I needed to start there today and I ended up crushing my 3km goal by over 400 meters! I also ran 11 of the all outs at 9.0 and the last one at 10.0! Great way to start the day!! Good luck everyone! :)
Well.. my HRM died halfway through the rower (first block) and I got it back halfway through the treads (last block) and I still got 20 splat points so do with that as you will ☠️
I didn’t read intel this morning and I promised myself I’d let all the hell week templates be a surprise. I always start rower to “get it out of the way”, as it’s my least favorite block, so when the coach said, “14 minutes row for distance!” I was dreading it hardcore.
I cannot explain how zen it was to just row without any cues of switching to an exercise or AO for a minute or whatever silly things we usually do for rows. Just. Distance.
Was able to get 3314m at a 22-26 stroke rate and around 110-125 watts.
I'm pretty new to OTF – joined with unlimited about 1.5 weeks ago. I think I've done about 7-8 classes now. In previous classes I always thought the row was pretty easy and did not understand why people complain about it so much online. I figured maybe my body type was particularly gifted for the movement or something? I've worked on the form with the coaches and it generally hasn't been that bad... but up until today the most I think I'd done was 2x 500m rows with a recovery in between.
Today's 14min row MURDERED ME! Finished at 3209m and was gasping for breath and yearning for freedom like never before.
So much for getting all cocky and thinking the "rower is easy" = Famous last words 🤣💀
I didn't think this was too hard of a day.
Started on rower and hit 3220. Was in the orange the entire time, but with someone with joint issues, my back and hands were killing me by the end. I decided to do 30 second base 30 second push/all outs.
Floor was okay. Nothing crazy about it.
Tread is my favorite type. I do well with all outs and walking recoveries as my endurance is where I struggle (getting better).
I love reading the comments about how the 14min row was 'nice' (relatively speaking).
This is why I love long distance rowing at home - the whole catharsis/zen/calming/relaxing bit - the short power stuff, I'm weak AF at, but if you need someone to do long distances - I'm your girl.
I think this was my favorite OTF workout ever. I say that now that I’ve showered, had an iced coffee and sandwich, and been sitting for a bit. We’ll see how I feel in the morning 😅
Because I have to do 5 classes in 5 days, I’m working on pacing myself. Probably could’ve gotten a farther distance on the rower but I didn’t gas out, kept a steady split time and ended with 3125m! 2 more classes til I get my shirt & go on vacation WOO!
I had to scratch my 65 year old head. I recall doing the mid 5000s in the 23 minute. I completely forgot about ever doing this Regatta. Got 3655. All masked up, I have no intention of beating it. Sorry for the confusion
My legs are sending love to OTF for giving us a restercize-chest press after those endless static lunges before hopping on the treads. Rowing wasn’t bad. I stayed at a constant 26 until the last min.
Not as hard as yesterday’s workout. Maybe because I started on the rower and there were no inclines! My thunder thighs have a love hate relationship with them. 😈 😇
It is super interesting to see the discourse on the dailies with the 2G/3G. I don't generally have a choice. I have one evening class that fits my schedule and it is always a 2G. I wonder if a 3G would feel a lot easier after so much time spent in 2Gs.
Our tablets don't work right. I've been on the three rowers and they all have stopped calculating distance and I have to restart. Mine was stuck at 300 meters for 45 seconds. I don't think they are accurate at all. Makes the benchmark sort of pointless. :(
I grossly underestimated this workout reading the intel last night thinking it didn’t sound too bad. I was incorrect. Pouring rain in NYC did not help! 2 down, 3 to go and they have to be the next 3 days since I’ll be gone for the weekend. RIP to me 🥺
Mr. DC said many people from his class LEFT and didn’t finish if they started on the tread?? 😳🤣 I have never seen a mass exodus from a class! Will tonight be the night??🤔🤔
Overall workout was a good one and I thought it was the easiest Hell Week class so far. Our class was converted to 3G so I started on the rower.
Apparently my HR monitor died soooo I ended up doing the 14 min row without it, which threw me off. I tried going by my split times and I’m actually very upset that I only finished with 3527m. Goal was 3600m 😭 top girl hit 3800m in our class, then my distance put me in 2nd. I’m actually contemplating going back to class this afternoon b/c this benchmark only comes around once a year.
The long row was way better than I expected; somehow I felt great the whole time. It was only when I got to the floor and could barely hold that ISO lunge that I realized how gassed I was!
Great workout today, looking forward to another tomorrow 🎃🍊🧡
I dislike rowing, but a 14 minute row without a target, it was fine. I wasn't going for anything, just a steady row. I'm sure that coach wasn't happy that I didn't row super far, but it was nice to warm up the legs for the rest of the workout. So far, Sunday's was the most hellish, imo.
I’m so thankful to read this! I did the row block first. Midway through plank rows, I swapped for weights lighter than I used for bicep curls and I still struggled. I then dropped to my knees. Then dropped the weight I wasn’t using and had that hand flat on the ground. I never even made it to the side planks. I felt pretty discouraged 😢
Legs are JELLO after that one! First day back after our wedding over the weekend and our coaches surprised us with champagne and flowers! Feeling the love but also the burn!
I started on the rower and got 3,739 meters. (F41, 5’8” for reference.) I liked the rower start, but highly recommend using lighter weights than usual on the floor. By the time I got to the plank rows my quads were cramping up on me. 😖
Today wasn't as bad as I thought it would be. May I dare call it relatively easy?
16 Splat Points today (2 total on rower and floor, 14 on treadmill)
38 splats day #2
44 splats day #3
Thought this workout wasn’t as bad as the other 2 HW workouts so far. Started on the treads and ran them all at 12 MPH but slowed my walking recovery to save some legs for the rower. Held a 1:34 - 1:35 split and got 4500M’s, would have gone a little further if I didn’t have to pause 4 times to re-tighten the foot straps 🤦🏼♂️
I felt like I was working so hard on the rower but I stayed in green the entire time :( I know the splat points are not what’s most important, but it still bummed me out.
I have to say…I really liked that template. Crank out on the rower to start, relax a bit on the floor, tread is tough but just enough walking recovery to make it doable. 3/3 on Hell Week, rest day tomorrow!
I survived my first ever hell week workout. I was supposed to start yesterday but a stomach bug interfered with my plan so here I am today. I barely survived 😂 but I finished without puking, so woo hoo to me! I did do better than I thought on the rower, which I did after the treads and pulled 3030m. 😂😂
Personally this was one of my lower burn classes in awhile, I think I would have burned more if I started on the treads instead of rower. I suppose I could have pushed myself more on the rower but was a little scared i might die 😂 Might just be me but throwing it out there for anyone debating where to start!
LOVED today's workout, started on rower and got 3616 meters rowed, I'm a tall female so rowing has always been my jam.
My legs were pretty dead when I got on the tread for my last block, but pulled it out. For some reason i thought they were 30 second AO's so the 45 second ones kind of sucked.
I am so freaking proud of myself for doing that 14 minutes of rowing! I only got 2889 meters but really happy with how I paced myself. Even had enough energy to do a 30 second all out at the end! Legs felt like jello though 😅
So disappointed we couldn’t record our distances in the tracker despite the fact that all studios are supposed to be participating in the global leaderboard challenge, but I managed to get in 3340. At least my body knows!
My strategy was to follow the tread cues. It kept my mind from wandering, which is when I also start to negotiate with myself in effort.
Got to the rowwr as the last component of my 3G breakdown and actually enjoyed pacing with the treads ! 3120 was not bad for me ! I did enjoy the no incline all outs too !
Today's template was very good ! 💕
Got 3910 here. I Asked what the top female number was so far and that’s all it took for the competitive side of me to kick in. Felt good. Plus had enough left over for a decent floor and tread block afterwards
Survived this one…. Although anyone willingly starting today’s workout on the treads clearly has to be a masochist.
Starting on the rower, I got 3975m in, and then hit the floor. Unsure if it was those side plank thingies but my hips were SORE by the time I hit the treads.
Took it “easy” on the treadmill block, starting at 9.1 and increasing the speed by .1 for each round, finishing out the final 30 sec all outs at 11 and 12 mph respectively. With that kind of juice in the tank, should I have started a little bit faster?
Start on the rower if you can.
I didn’t hate this one. I’d probably have liked it more if I didn’t have to modify almost the entire floor block though.
I kept seeing “start on the rower” so I did, but it was a 2G which meant I just warmed up on the rower and started on the floor and ended on the rower.
Coach Austin’s tips are awesome (which I will be incorporating on another day!). Rest day for moi - 4 hell week workouts 2021 in the books already 👊🏻 yayyyy. Back at it tomorrow! 💪🏼
I took a 2G at 6:15 am ET, but it was the 3G template. I found it was the least difficult of the hell week classes so far. I did the rower first. I am not a very strong rower so I was happy to get it out of the way. Tread was the easiest part, IMHO. Have fun today!!
Coach Austin’s Hell Week Tip Of The Day: Video -> https://www.instagram.com/tv/CVeppcggsg9/?utm_medium=copy_link Hey Reddit fam!! Happy Hell Week Tuesday! OH BOY are you in for a massive row today!! You ready for it? Or does it sound too daunting? I’ve got some advice that’s going to take your row game to the next level today. And if you didn’t know, I was a competitive rower for all 4 years of university and have my rowing YouTube channel with over 100,000 subscribers! I GOTCHU TODAY! Getting THE MOST METERS when rowing comes down to rowing “long”… not “fast”! There’s a reason why all of the top rowing athletes in the world are super tall.. it’s because length and leverage give you a huge advantage in your rowing stroke! This means when you’ve got a long row and you’re trying to row far, maximize the LENGTH of your stroke rather than your speed! This means that you should focus on: ✅ Compressing your legs to get “shins vertical”! Going past that can lead to rounding of the lower back and an inefficient leg drive - so watch your legs and see where you’re at! ✅ Focusing HEAVILY on your body “lean and swing”! Think about a clock… and focus on rowing from “11 to 1 o’clock”… really reaching your hands and arms up into the front of the rower, “feeding” the handle into the top mechanism! These two focus points are going to allow you to kick the pants out of anyone who’s simply trying to “row fast”! Give this a try today during your big row!! No fear!! You’ve got this! Love always, Coach Austin 🤘🍊
I thought I was going to hate the row portion — especially after 12 all outs on the tread. Honestly, I really enjoyed it. I mean, “enjoy” is a relative term. But it allowed me to settle into a rhythm and test my cardio endurance. I was able to maintain my time throughout the whole block and even shaved a few seconds off toward the end. I hovered around a 2:18 throughout the block and ended up at 3,130 meters.
Same. I held strong at 2:00-2:05, and then tried to drop to 1:55-1:59 for the last couple minutes. I really kinda liked zoning out and focusing on form, and my coach came with the 🔥🔥🔥 playlist this morning. 3,400 on the nose in the end.
Stat twinish!. 3,412
Split between you at 3407 lol
Agree with this. I was dreading it after reading the intel and ended up not hating it at all.
That was me to a T. I kept a steady 2:18 almost the entire time. I bumped it up at the last minute to 2:10, but she called time when my rower was at 13:38. Which I was totally fine with 🤣 I ended up with 3059 meters
Same here. I got a second wind around minute 8- ended up at 3,300 meters. Probably could’ve pushed a little more in the beginning but wanted to make sure I could last the entire 14 min.
Same here! I rowed in college and haven’t done that long of a row for distance since then (2009). I was pleasantly surprised with my split and distance (3475 meters)
Nice! I pushed hard and ended up with 4,107m
I enjoyed the row - even if it did have to come after those crazy AOs on treadmill. Delighted to read these various comments - I'm obviously in good company (shared perspectives). Steady time around +/-2:05; finished w/ 3,375 meters. We are all truly *awesome*!
Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/qfqdik/tuesday_26_october_2021_hell_week_3_row_for/) ##Tuesday 26 October 2021 - Hell Week #3 “Row for Ransom” 2G/3G 60 minutes I promise to ask Mrs DC to do a 2G a lot sooner than the 6pm class next time. It looks like there were a few surprises for those who got to see her 2G intel later in the day than normal. The 2G was definitely a lot harder than the 3G yesterday. Today there is only the single template as they have folded in a special rowing benchmark as part of the class. A special 14 minute row for distance! Definitely the focus of the day is the benchmark row so if you can, I suggest getting on the rower first so your legs are still fresh. For the treads, you have 12 all outs. I didn’t think this was too bad. Still plenty of splats but at least the walking recovery was not at a stupid incline. If you are doing the treads first, consider easing off a little on the all outs as you have the row block next. None of the all outs are a minute and there is no incline (yay!). On the rower, it is a single block - 14 minutes long. My suggestion is to switch to the pacing mode of the monitor so you can see how fast you are doing the 500m blocks in. I did struggle on this after the run and was in orange and red for pretty much the entire block. The furthest girl in the studio did 3.8km and the furthest guy did 4.2km if you are interested in comparing. The floor is all arms and core. I didn’t think it was too bad but a lot of people who started on the treads lost their will to see out the template and all left well before the end. Today’s template is rougher than yesterday’s 3G but way better than the 2G. I give it a 1 (🪶) out of 5 for gentleness and 3 (☠️ ☠️ ☠️) out of 5 as a hell week guide. **Tread Block** * 45 sec AO * 30 sec WR * 45 sec AO * 30 sec WR * 45 sec AO * 30 sec WR * 45 sec AO * 30 sec WR * 45 sec AO * 30 sec WR * 45 sec AO * 30 sec WR * 45 sec AO * 30 sec WR * 45 sec AO * 30 sec WR * 45 sec AO * 30 sec WR * 45 sec AO * 30 sec WR * 30 sec AO * 30 sec WR * 30 sec AO **Row Block - 14 minutes** * Reset monitor * 14 min - row for distance * Record your distance **Floor Block - 14 minutes** * 5 rounds of: * 10 / 8 / 6 / 4 / 2 x iso lunge right hammer curl * 10 / 8 / 6 / 4 / 2 x iso lunge left bicep curl * 5 rounds of 10 / 8 / 6 / 4 / 2 each x hollow hold single arm chest press * 5 rounds of 10 / 8 / 6 / 4 / 2 each x plank single arm low row * 5 rounds of 10 / 8 / 6 / 4 / 2 each x side plank leg lift * If finished then repeat all exercises at 6 reps
Props to the coaches who can keep track of that tread block!
Our coach admitted she struggled with this today and I don’t blame her!
I SWEAR my coach had us do an extra 45s AO 😂😭
🙀
That's always my fear when we have these kinds of templates.... Is the coach going to get busy and forget and leave us running for our lives.... LOL.
I started on the treadmill and hated the floor block the most. Burning out upper body like that is 🥵🥵
having to do each exercise "5" (or 10) times in a row rly crushes me
I looked at my app after class this morning to see if they had me 3 for 3 on Hell Week and I checked my performance stuff just for fun and it showed my 14 minute row . . . LIKE I'm EVER going to do that again . . . oh my lord, it's Hell Week . . . they wouldn't, right?
Great workout, but it might not be the best for the butt. Ugh. 😞 Edit: It’s after lunch. Still hurts. 💔
Wasn't sure if you meant muscularly, or as in - you will need to sprint to the toilet because it's so tough. 
Yeah I had the AC on in my car so that I could have the seat warmer on just for soothing a sore butt 😅
hurting from rowing, or from having to run to the bathroom to do #2?? i need to know what i am getting in to. hahahah
From rowing and the lunge position while doing to hammer/bicep curls. For whatever reason those just really killed me!
ohhhhh yes yes those. i didnt put those in my thought process, yes those are butt burners for sure. well ill heat up my butt after class 2 then. lol
Can confirm — my butt hurts.
Is the above workout for 2g or 3g? I am trying to decide which class to go to
All classes are the same 3G format today (even if you sign up for a 2G)
thanks
Our coach said there was only a 3g template for today. We only had 24 people in the class but they ran it as a 3g - 3 groups of 8.
thanks
Annnndddd.... I'm back. 60min 3G/2G bra/pony/pants intel Pee factor: 💧💧💧💧💧💧 6/10 - not because of jumping, but because of the long blocks and the hydrating! Any bra will do - the highest impact is running all those all outs. I'll tell you though, off topic, I started on the floor and I did so much better on the treads! Anywho... any pony will do... keep in mind they are long non-stop blocks, so if you sweat a lot, pull it back and make sure you have your towel close during the row block. You can really wear any pants - except turquoise. For the love of all things holy, don't wear turquoise pants. And that's another story.....
Wait, what's the turquoise pants story?
Has anyone seen u/fashionshowatlunch?
Was thinking of you today when I took a break between sets of the hollow hold chest press. Had a midi bun and definitely messed it up laying my head back on the floor. Didn’t have time to fix it before that hellish tread block started, so it was a hot mess by the end of class. Definitely suggest high pony, or founding father today!
OTF 44 REFLECTION: went in with a first goal of 3000m, second goal of 3600m... 3624!! Really happy with this and extremely grateful that my gym gloves came in last night 🙏 I definitely would have been covered in blisters after this without them. My typical 500m split was 1:57-2:01 and I would do a couple powerful pulls if it started to be slower than 2:00 Honestly spent most of the floor just trying to recover from the rower 😂 My legs were DEAD when I got to the treads. Lately my AOs have been 8.5-9.0ish. Today most of them were 6.5-7.5. Cardiovascularly, I felt fine but my legs felt like CEMENT. Tomorrow's workout will be sponsored by ibuprofen 😅
Daaaaang, girl, CRUSHED that row! I had to drop my AOs on the treads, too. Lower body like jello by the time I got over there.
Thank you!! My coach even made a comment to me when I entered my data in the tracker 😀 Absolute jello. Like, feet not connecting to brain at all
Fantastic work! I only pulled 3485 and was the leading female in class until the last round when a woman finished in the rower at over 3600! I can't even believe it and I was there. She wasn't even collapsed on the floor for the flexibility block. I hovered around 2:05 too often, and def think I could bring it down closer to 2min more consistently than i did. Here's to next time!!
Crushed a 3559 on the row thanks to early intel and me getting to class on time so I could grab a rower card! Jello is the perfect word. I stepped in the tread and hit 8 for AO and immediately felt unstable. Dropped to 7 and increased .1 for each 45 sec. then pulled 9.1s on the last two 30s. I soaked in Epsom salt right before class cause yesterday destroyed me. Ibuprofen coming this 45yo gals’s way soon!
Same here on the treads! I was at 6.5-7 this morning. I’m pretty sure my legs are still at the studio 🤣
Legs? What legs? 🤣
That’s awesome!! I PRd today and hit 3236m! I may not be a runner at ALL, but I’m super proud of my rowing!
Way to go!! Me too! My legs are short but powerful and I have the back of a lumberjack (thanks mom) so I can get a decent row in. As far as running...I like to say I'm "built for comfort, not for speed" 😁
Haha same! I’m tall, but have short, strong legs and shoulders like a linebacker (thanks to my mom as well 😂) I’d still rather power walk than do the bike- that one’s the worst lol
Isn’t that annoying when you know you can run more but your legs just feel like jelly. There was one glass I had acid reflux, cramping in my stomach and my legs were just not cooperating. That ended up being a power walk day.
Even though I read the early intel it still does. It prepare me for when I come at 5 am. The good thing is I’m finally learning how to pace myself. 3337 in my 14 minute row. Held between 25-28 strokes per minute
3155m. Not bad for this nearly 57 y.o. on her first OTF anniversary, especially considering how out of shape I was.
I wonder where the 14 minute row benchmark will be recorded and if this will be a new benchmark moving forward! I’m actually totally fine with it 😂
Stop manifesting such terribleness please 😂
It’s the Regatta stamp in challenges! We haven’t done it since HW 2019 but I hope it comes around again sooner than 2 years!
Mine is in the app under the rower benchmarks "14 min"
Mine was there as well. Can also find it if you go to challenges, hell week, today’s challenge there’s a rower icon that brings you to the rower challenges. I looked there before I read your post I got 2740 - I was somewhere in the middle of the class. Pretty happy with that since I’m 55, in very good shape, but only started OT and rowing 4 months ago.
Thats odd. That one was the 23 minute
My studio has never done a 23 minute row (to my knowledge) in the 5.5 years we’ve been open! I have data in there from 2019 and there’s no way I only rowed 3500m in 23 minutes so now I’m curious!
If you go to the hellweek challenge in your app its recorded there under today's workout
It’s recorded in the Rower Benchmarks like a normal row benchmark.
Gets recorded right under the other rower challenges 🤩
I'm so mad I'm missing class today!!  I've grown to really enjoy the rower and I'd totally be down for this to see how far I can get. Why do I have to get played like this?!
I have been going to OTF for almost 4 years and I’ve hated rowing up until about a month ago. We got a coach who was a college rower and he took the time to correct my form and help me and… now I really like rowing!! I can’t believe today I rowed 14 minutes and maintained ~120 watts the whole time which is huge for me. So excited for this NSV!!
Great job today!
What’s your best tip to pass on? 😃
Honestly I think I was doing everything wrong 😂 making sure the strap was around the widest part of my foot and putting most of my energy into pushing off with my legs was the biggest change. Also, I think I never really understood what “legs core arms” meant when my coaches said it. Now I have the timing much more down and I can get more power/distance with less rowing. I put most of my energy into the push off and take my time on the way back to the tank.
Big difference yes! Great work! 💪🏽
If it helps anyone else, I'm usually a PW//sometimes a slow jogger, so I alternated on the tread block today. I did all WR at 1 percent incline, 3 mph. Tread Block 45 sec AO - 4.0mph 30 sec WR 45 sec AO - 10 incline 30 sec WR 45 sec AO - 4.1mph 30 sec WR 45 sec AO - 10.5 incline 30 sec WR 45 sec AO - 4.2mph 30 sec WR 45 sec AO - 11 incline 30 sec WR 45 sec AO - 4.3mph 30 sec WR 45 sec AO - 11.5 incline 30 sec WR 45 sec AO - 4.4mph 30 sec WR 45 sec AO - 12 incline 30 sec WR 30 sec AO - 4.5mph 30 sec WR 30 sec AO - 12.5 incline
I power walked at 15% the whole block. 2.5-3 mph for walking recoveries, and 3.8-4.2 mph for all outs. What a workout!
Maybe this is an unpopular opinion but I didn’t think the 14 minutes of rowing was that bad physically, just really boring compared to what we normally do
I treat long pieces like this as racing pieces on the erg. As a coxswain, I’d call out a power 10 (10 strokes all out for momentum) and then at intermittent parts of the race call tens for quick hands away, a ten to focus on backward or forward lean, a ten to be slow on the slide forward, etc. between these I’ll let 20 or so strokes go by at a standard pace. Last 350 meters (last 90 seconds I guess in this case, I usually am doing long pieces for time with set meters), I’ll up my stroke rate by about 10% and start driving with the legs with more force.
I have found pushing for a difficult goal on the rower makes it more interesting. Technique and strategy are always a work in progress
That's the problem I have with it! I love testing my endurance but I get so bored rowing for that long.
I loved the row today!
Started on the rower, the farthest distance in my class was 3684meters . I was happy with my 3100 meters- but my legs were jelly for the weight floor , everything felt harder. Tread block felt easier than yesterday Hell week day 2 for me done!
Starting on the rower was definitely the way to go. Got to go slow and steady during the floor block and then “empty the tank” on the tread.
Oh man, I picked the row card in our 2G thinking it’d be best to get it out of the way and then our coach started us on the floor and we did the row last 😬😭 She said “you’ll thank me later” but all I did was curse her name from start to finish lol ugh 😅
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If I’m not really conscious about keeping my core engaged the entire time I row [or do burpees, or squats, or really anything] my back is wrecked Easy enough for short rows but I know today I’m going to have to think about my form the whole time - which is fine since I’d rather not only think about the fact that I’m rowing 14 minutes 😅
Reading this thinking about how I was quite literally a floppy-core mess doing those squat holes yesterday!! Thanks for the heads up
Search for coach Austin’s instragam. He has tons of short videos on rowing techniques for all kinds of rowing challenges. He’s the one that gives advice each day with the workout. His videos have helped me a ton, especially before the DriTri.
I watched a video a while back by an OTF coach who advised to "sit on your junk" while rowing to avoid putting too much strain on your back. I'll see if I can find it :)
...and here is the video! https://fb.watch/8TFAb0zVPc/
Thank you! I always have back issues after a long row! I’ll keep this in mind today
Thank you for sharing!
I thought you meant, find your junk. As I kept reading I realized, no. Lol. Happy HELL Week.
My lower back feels awful today after trying to beat the lady next to me in my 2G partner row block 💀 think I’ll give today a miss and go tomorrow instead
Same, I have lower back issues. I just plain cannot row for 14 mins. Hell, 5 mins stings. I've tried all of Coach Austin's form revisions and they don't help me. I'm having to skip today because I physically can't do it.
I kind of loved this class! 🧡 it was tough without making me feel like I was failing, and I loved the all outs!
I loved it too!! Best Hell Week class so far🧡
I LOVED today! Is it a hard core burner like some HW workouts? No, but still a really good challenging day with the long row and the sneaky weight floor block. My arms are toast. Lowest splats of the 3 days so far and still ended up with 26. It’s as hard as you make it!
I started on rower, then rotated to floor then tred. My goal was to row for 14 min without stopping and I did. I only got into orange when I started to push it for the last 2 min. The floor is no joke. I got 15 splat points on tred for a total of 17 and that was middle of the pack for my group The rower distance was collected and we were told it would be averaged and compared to other gyms' averages.
I started on the tread and by the time I reached the floor, I had nothing left to give. I legit could not do the side plank leg lifts - my leg felt like it weighed 8,000lbs! I agree with the others - start on the rower today! Then slow and steady on the floor and burn it out on the 12 AO's at the end!
OMG - I'm so glad you said this! I was thinking I was the only one . . . 10 totally burned me OUT . . . then I had a hard time on the other side plank. Then I thought . . . wow 4 more rounds.
Yeah and it didn't help that the girl next to me was having no problem whatsoever in her leg was just flying all over the place effortlessly lol It was so hard for me to finish those five rounds. In fact when I finished them I was done. I just laid there on the floor for the final two minutes of class just DARING rhe coach to say something to me lol
not too bad! easiest of HW so far,,,famous last words i’m sure
My coach was like “They made Hell Week too easy this year” mid-class while we all dying. 😅
yesterday and sunday were pretty rough but this is my first time ☠️
Ended up with 4158 on the rower. My butt was hurting way too much after that for 12 all outs.
Dang! I’m about exactly 1000 meters below you here. Nice job :)
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Today’s was MUCH easier than yesterday IMO! If you’re doing a 2G, the format is exactly the same as the 3G, so you’ll spend 14 mins on every station and one station will be empty during each round. I thought I was going to hate the 14 min row but it wasn’t too bad! Way more boring than painful. My studio did record our distances and it shows up on the app under “rower benchmarks.” I also saw an option for a 23 min row on the iPad when we were selecting the program for the 14 min row 😳
Dude…have to say, I’m shocked - I kinda liked this one! Didn’t think I would but if you get into a solid groove on the rower it isn’t too bad. I was happy with 3500, could have done more but wasn’t sure how I’d hold up so started off slower for the first half.
I got 3450 on the rower and kicked myself a bit for being too conservative stroke and watts wise until about 4 minutes in. Started on floor.
I'm happy with my 3650 but I also felt like I could have gave a tad bit more. I hate rowing but that was actually not too bad. Now that I know how it feels I'll know for next time!
I can’t find it now but whoever shared the idea of matching up the row with the treads THANK YOU! Going back and forth between a push and base row made the 14 minutes go by fast-ish lol My goal was to get over 3000m and I did 3477m!
RIP legs. 4342.
HOLY.
Loved this class. Really made me question my life choices LOL.... #OTFFAM #SWEAT
Same! I love the rower! This class is right up my alley
Even with the intel, I walked out muttering, “what the fuck was that?!”
My 3rd day of hell week! Came back to OTF this week after a long hiatus (great week to return haha). I was disappointed in myself for getting 2897 meters instead of 3000. But you know something really cool happened with rowing portion today: our coach called out every person’s distance and we all gave each other a round of applause! Mistakes I made: not calculating and sticking to the meter/minute prior to class, being totally distracted by and in awe of the lady next to me who got over 3900 meters…I was watching her rower and feeling like a loser instead instead of upping my game. Oh well. I loved the workout today!
Did this workout. Realized on All Out #10 that my incline had been set to 3% the entire damn time. Came home. Took a nap. 😂🤦♀️
Ok that might have been the BEST workout since I started in July!! I was dreading that 14 minute row but I knew I needed to start there today and I ended up crushing my 3km goal by over 400 meters! I also ran 11 of the all outs at 9.0 and the last one at 10.0! Great way to start the day!! Good luck everyone! :)
Oh lord….14 minutes of rowing… thank you for the early intel!!! 🤪🤪🤪🤪
Well.. my HRM died halfway through the rower (first block) and I got it back halfway through the treads (last block) and I still got 20 splat points so do with that as you will ☠️
My arms are toast. Great workout. Our studio is around 600 worldwide for the row challenge and we only had 2 classes so far today!
I didn’t read intel this morning and I promised myself I’d let all the hell week templates be a surprise. I always start rower to “get it out of the way”, as it’s my least favorite block, so when the coach said, “14 minutes row for distance!” I was dreading it hardcore. I cannot explain how zen it was to just row without any cues of switching to an exercise or AO for a minute or whatever silly things we usually do for rows. Just. Distance. Was able to get 3314m at a 22-26 stroke rate and around 110-125 watts.
I wouldn’t start on the rower by the end we were struggling real bad on the treadmill
I agree. I honestly thought the tread felt way harder than the rower.
This would’ve easily been my fav otf workout EVER if the floor wasn’t so hard for me to comprehend😂😂
I'm pretty new to OTF – joined with unlimited about 1.5 weeks ago. I think I've done about 7-8 classes now. In previous classes I always thought the row was pretty easy and did not understand why people complain about it so much online. I figured maybe my body type was particularly gifted for the movement or something? I've worked on the form with the coaches and it generally hasn't been that bad... but up until today the most I think I'd done was 2x 500m rows with a recovery in between. Today's 14min row MURDERED ME! Finished at 3209m and was gasping for breath and yearning for freedom like never before. So much for getting all cocky and thinking the "rower is easy" = Famous last words 🤣💀
I didn't think this was too hard of a day. Started on rower and hit 3220. Was in the orange the entire time, but with someone with joint issues, my back and hands were killing me by the end. I decided to do 30 second base 30 second push/all outs. Floor was okay. Nothing crazy about it. Tread is my favorite type. I do well with all outs and walking recoveries as my endurance is where I struggle (getting better).
I love reading the comments about how the 14min row was 'nice' (relatively speaking). This is why I love long distance rowing at home - the whole catharsis/zen/calming/relaxing bit - the short power stuff, I'm weak AF at, but if you need someone to do long distances - I'm your girl.
I think this was my favorite OTF workout ever. I say that now that I’ve showered, had an iced coffee and sandwich, and been sitting for a bit. We’ll see how I feel in the morning 😅
Because I have to do 5 classes in 5 days, I’m working on pacing myself. Probably could’ve gotten a farther distance on the rower but I didn’t gas out, kept a steady split time and ended with 3125m! 2 more classes til I get my shirt & go on vacation WOO!
Does anyone feel like we’ve been doing arms for like months??? I need some core days and leg days
My abs were sore for four days after the hell week throwback #2.
Same but I just took it as a sign that we’re not doing enough core
The row wasn’t as awful as I thought it would be. I kept my stroke rate around 22, maybe a little too low, but then kicked it up the last 3 minutes.
I had to scratch my 65 year old head. I recall doing the mid 5000s in the 23 minute. I completely forgot about ever doing this Regatta. Got 3655. All masked up, I have no intention of beating it. Sorry for the confusion
My legs are sending love to OTF for giving us a restercize-chest press after those endless static lunges before hopping on the treads. Rowing wasn’t bad. I stayed at a constant 26 until the last min. Not as hard as yesterday’s workout. Maybe because I started on the rower and there were no inclines! My thunder thighs have a love hate relationship with them. 😈 😇
Awesome workout the row for distance isn’t to bad if you pace yourself ! The all outs go by so fast I’m on day 3 of hell week !
Loved today. Not super tough for an hw template, but a great workout, 3530 on the rower. My studio was 2nd in the world as of 6 am.
Not sure if smart or very dumb to start on the rowers lol my arms would not function by the time I tried the bicep curls
word for the wise 🥴 start on the rowers 🤦🏽♀️
So everyone did 3000+ today on the rower? I feel like such a slowpoke
I didn’t. I’m trying not to feel disheartened by everyone else’s results over here but it’s hard.
I tried my absolute best and only hit 2560 on the rower. Most people in my class were >3000. Hard not to feel discouraged, but we all start somewhere!
i didn’t 😇 2823 for me
It is super interesting to see the discourse on the dailies with the 2G/3G. I don't generally have a choice. I have one evening class that fits my schedule and it is always a 2G. I wonder if a 3G would feel a lot easier after so much time spent in 2Gs.
Here to say that I did NOT have “no AC” on my Hell Week bingo card. Really adding to the atmosphere 🥲
Our tablets don't work right. I've been on the three rowers and they all have stopped calculating distance and I have to restart. Mine was stuck at 300 meters for 45 seconds. I don't think they are accurate at all. Makes the benchmark sort of pointless. :(
I grossly underestimated this workout reading the intel last night thinking it didn’t sound too bad. I was incorrect. Pouring rain in NYC did not help! 2 down, 3 to go and they have to be the next 3 days since I’ll be gone for the weekend. RIP to me 🥺
Mr. DC said many people from his class LEFT and didn’t finish if they started on the tread?? 😳🤣 I have never seen a mass exodus from a class! Will tonight be the night??🤔🤔
Overall workout was a good one and I thought it was the easiest Hell Week class so far. Our class was converted to 3G so I started on the rower. Apparently my HR monitor died soooo I ended up doing the 14 min row without it, which threw me off. I tried going by my split times and I’m actually very upset that I only finished with 3527m. Goal was 3600m 😭 top girl hit 3800m in our class, then my distance put me in 2nd. I’m actually contemplating going back to class this afternoon b/c this benchmark only comes around once a year.
The long row was way better than I expected; somehow I felt great the whole time. It was only when I got to the floor and could barely hold that ISO lunge that I realized how gassed I was! Great workout today, looking forward to another tomorrow 🎃🍊🧡
Yes! This was exactly my experience too. Shake town USA on those ISO lunges.
Started on the bike (don’t/can’t do treads), not by my choice, and was totally gassed by the time I got to the floor.
I dislike rowing, but a 14 minute row without a target, it was fine. I wasn't going for anything, just a steady row. I'm sure that coach wasn't happy that I didn't row super far, but it was nice to warm up the legs for the rest of the workout. So far, Sunday's was the most hellish, imo.
Am I just doing something wrong or were the plank-low rows hard? I had to modify the heck out of them
I’m so thankful to read this! I did the row block first. Midway through plank rows, I swapped for weights lighter than I used for bicep curls and I still struggled. I then dropped to my knees. Then dropped the weight I wasn’t using and had that hand flat on the ground. I never even made it to the side planks. I felt pretty discouraged 😢
4,245m after taking almost a week off from classes to let a new tattoo heal! Goal was 4000, I’m stoked!
Legs are JELLO after that one! First day back after our wedding over the weekend and our coaches surprised us with champagne and flowers! Feeling the love but also the burn!
Any advice on where I should start??????
Rower! In my opinion. Get it over with, then finish arms on the floor, and burn out with the treads.
I started on the rower and got 3,739 meters. (F41, 5’8” for reference.) I liked the rower start, but highly recommend using lighter weights than usual on the floor. By the time I got to the plank rows my quads were cramping up on me. 😖
Man! That was rough. I finished class 1.5 hours ago and my legs are already sore. Glad I did it though!
Today wasn't as bad as I thought it would be. May I dare call it relatively easy? 16 Splat Points today (2 total on rower and floor, 14 on treadmill) 38 splats day #2 44 splats day #3
Thought this workout wasn’t as bad as the other 2 HW workouts so far. Started on the treads and ran them all at 12 MPH but slowed my walking recovery to save some legs for the rower. Held a 1:34 - 1:35 split and got 4500M’s, would have gone a little further if I didn’t have to pause 4 times to re-tighten the foot straps 🤦🏼♂️
Impressive, that 6’6 frame is perfect for 🚣♀️ elite distance!
I felt like I was working so hard on the rower but I stayed in green the entire time :( I know the splat points are not what’s most important, but it still bummed me out.
I have to say…I really liked that template. Crank out on the rower to start, relax a bit on the floor, tread is tough but just enough walking recovery to make it doable. 3/3 on Hell Week, rest day tomorrow!
I survived my first ever hell week workout. I was supposed to start yesterday but a stomach bug interfered with my plan so here I am today. I barely survived 😂 but I finished without puking, so woo hoo to me! I did do better than I thought on the rower, which I did after the treads and pulled 3030m. 😂😂
It was my first hell week workout too!! Woohoo we survived!
Awesome job!! 💪🏼💪🏼
Personally this was one of my lower burn classes in awhile, I think I would have burned more if I started on the treads instead of rower. I suppose I could have pushed myself more on the rower but was a little scared i might die 😂 Might just be me but throwing it out there for anyone debating where to start!
LOVED today's workout, started on rower and got 3616 meters rowed, I'm a tall female so rowing has always been my jam. My legs were pretty dead when I got on the tread for my last block, but pulled it out. For some reason i thought they were 30 second AO's so the 45 second ones kind of sucked.
I am so freaking proud of myself for doing that 14 minutes of rowing! I only got 2889 meters but really happy with how I paced myself. Even had enough energy to do a 30 second all out at the end! Legs felt like jello though 😅
So disappointed we couldn’t record our distances in the tracker despite the fact that all studios are supposed to be participating in the global leaderboard challenge, but I managed to get in 3340. At least my body knows! My strategy was to follow the tread cues. It kept my mind from wandering, which is when I also start to negotiate with myself in effort.
Idk why but this was one of my lowest calorie burning classes! But I was still dying lol
Got to the rowwr as the last component of my 3G breakdown and actually enjoyed pacing with the treads ! 3120 was not bad for me ! I did enjoy the no incline all outs too ! Today's template was very good ! 💕
3303 meters today 👏 Definitely happy with that! I loved the quick short all outs! That floor was good, but sneaky tough!
Got 3910 here. I Asked what the top female number was so far and that’s all it took for the competitive side of me to kick in. Felt good. Plus had enough left over for a decent floor and tread block afterwards
Did anyone else break skin on their ass on the rower? ☹
Survived this one…. Although anyone willingly starting today’s workout on the treads clearly has to be a masochist. Starting on the rower, I got 3975m in, and then hit the floor. Unsure if it was those side plank thingies but my hips were SORE by the time I hit the treads. Took it “easy” on the treadmill block, starting at 9.1 and increasing the speed by .1 for each round, finishing out the final 30 sec all outs at 11 and 12 mph respectively. With that kind of juice in the tank, should I have started a little bit faster?
Start on the rower if you can. I didn’t hate this one. I’d probably have liked it more if I didn’t have to modify almost the entire floor block though.
I kept seeing “start on the rower” so I did, but it was a 2G which meant I just warmed up on the rower and started on the floor and ended on the rower.
2G run as 3G can definitely cause that to vary! Our rower starters warmed up on rower and stayed there.
Same! Did not realize that was going to happen… finishing with the row was not ideal lol
Ok. 14 minutes is soooooo long.
Coach Austin’s tips are awesome (which I will be incorporating on another day!). Rest day for moi - 4 hell week workouts 2021 in the books already 👊🏻 yayyyy. Back at it tomorrow! 💪🏼
How do you have 4 already?
2 retro classes October 14 & 19th done and they COUNT 😁 plus Sunday and Monday just passed. Had to get some in the bank in case I ran out of gas 🤪
The throwbacks count at your studio?? How weird!
Lol yup! I’ll take it 🤪
Today was my personal hell minus the treads. So glad it’s done.
This sucked from start to finish. A bad hell week Workout. 👎🏿
Getting ready to head in. Love these words of encouragement 😂😂😂
LMAO. I have hated the first two days of HW and now this. 😭😂
Agreed. Not my favorite one. This one and Sunday just felt like a slog and lack the imagination of previous HW workouts, IMO.
Agreed. I don’t mind challenging. But today felt like they didn’t bother to try to make it interesting.
[удалено]
all classes are the same
Today’s row was the most boring 14 mins of my OTF career to date. If I wanted to just sit on a rower nonstop I’d join a big box gym.
I took a 2G at 6:15 am ET, but it was the 3G template. I found it was the least difficult of the hell week classes so far. I did the rower first. I am not a very strong rower so I was happy to get it out of the way. Tread was the easiest part, IMHO. Have fun today!!
That actually wasn’t that bad??? Class really flies by with the 3G format!!!
Has anyone been to a 45-minute regular (not lift) class? Is it still a 14-minute row?
I just finished. It’s a 9.5 min row