It’s that time of year again—Orangetheory’s Hell Week is upon us, and I’ve been debating whether or not to fully commit to all the intense workouts this year. Normally, I stick to 3-4 strength classes per week, so taking on the full Hell Week challenge will definitely push me out of my comfort zone. But if there’s any time to embrace the burn, it’s now! I’m diving in headfirst, planning to attend every single day, and I’ll be updating this post daily with how each workout goes. From the highs to the lows (and probably some serious soreness), I’ll share every detail until Hell Week wraps up.
Day 1 - The High Jump
Hell Week kicked off with a deceptively tough 2G workout called "The High Jump." As soon as I saw the layout, I thought, "This doesn’t look too bad!" But by the time I finished, I realized I’d underestimated it.
The treadmill portion was broken up into three 5-minute blocks, with each minute getting progressively harder. It started easy with 50 seconds of running or power walking at my chosen pace, followed by a 10-second surge. But with each minute, the surge increased by 10 seconds until the last one—a brutal 50-second push. Just when you thought you could breathe, you were hit with 30-second jump squats in between, leaving just 15 seconds of rest. These were sneaky tough, and by the time I got back on the treadmill, my legs felt like jelly.
On the floor, the workout mirrored the treadmill timing, with exercises like bicycle presses, split stance rows, and goblet step-down squats. The challenge of alternating step-down reverse lunges and lateral hop overs kept my heart rate up, and the reps increased with each round. My legs were already screaming from the jump squats, and these floor exercises didn’t let up.
The rowing block, which was paired with all-out rows during the jump squats, was an extra push to empty the tank. By the end of class, I was drenched, breathless, and had earned a whopping 33 splat points—way above my usual 12-15. My calorie burn soared past 600, which was way more than my average 400, making this a strong and exhausting start to Hell Week.
Day 2 - No Sudden Moves
Let me just say, it was as intense as it sounds. This workout was a 2G setup. I went in expecting some incline challenges and was definitely not disappointed.
On the treadmill, we had three blocks to tackle. The first and third blocks were structured similarly, both lasting 8 minutes, with only a minor tweak in the third block—a 30-second all-out to cap it off. These blocks were no joke. They kicked off with a 2-minute push, then straight into a grueling 1-minute walk at a 12% incline, followed by 30 seconds at an even steeper 15%. Just as you caught your breath, it was back to another 2-minute push and incline madness before ending with a 1-minute push. By the time I got to the last 30-second all-out in the final block, my legs were begging for mercy.
The second treadmill block was shorter, only 4 minutes, but packed a punch. It alternated between a 1-minute walk at a 10% incline and a 1-minute all-out, done twice. This setup was deceptive—it looked easier on paper, but those inclines made sure my heart rate stayed in the orange zone.
On the floor, we faced two blocks and a single row block to round it out. The row block was set to match the timing of the second treadmill segment, with a controlled 24 stroke/minute row for 1 minute followed by a 1-minute all-out sprint, repeated twice. Keeping a steady stroke rate only to ramp it up was surprisingly exhausting and had my muscles on fire.
For the first floor block, mini bands came into play. With the bands around our lower legs, we cycled through hammer curls, single-leg hold shoulder presses, and seated knee tucks. The timing was synced with the treadmill inclines, so whenever treaders hit a steep incline, we did a goblet hold lateral walk for a minute, followed by a 30-second goblet squat hold. These holds were sneaky tough and left my legs quivering.
The second floor block was a challenge for both strength and balance, with a split squat where the rear foot was elevated on a bench and a single dumbbell deadlift. Since I’ve been working on increasing my deadlift weight, I modified this into a sumo deadlift by stacking two weights. During this block, whenever treaders hit their inclines, we tackled slow push-ups for a full minute, followed by a 30-second high plank hold. As if that wasn’t enough, we finished the block with 30 seconds of power push-ups, which absolutely toasted my arms and shoulders.
I walked away from Day 2 feeling both exhausted and exhilarated, having racked up almost 20 splat points and burning just under 600 calories. “No Sudden Moves” was a fitting name for this workout, as every move pushed us further than expected, and my body is definitely feeling the effects.
Day 3 - As Fast As You Can
Day 3 brought us a high-energy workout that combined the best of running and rowing, and I have to say—I really enjoyed this one. The session was set up as a 2G with a run/row format, which meant alternating distances between the treadmill and the rower. There’s something about this format that keeps things dynamic and pushes you to find that next level of energy just when you think you're out.
The treadmill portion started with a 0.25-mile run, followed by a 250-meter row. Each distance was repeated twice before we moved into the next round, with each round shortening both the run and the row. The treadmill distance dropped by 0.05 miles and the row by 50 meters with each cycle, so we eventually worked down to a 0.15-mile run and a 150-meter row. For a bonus, we had a 0.1-mile sprint with a walking recovery until the block ended. I was almost able to finish the entire sequence but got stopped just before completing the final 150-meter row. The pace was relentless, and that last 4-minute block on the treadmill—starting at a 7% incline and gradually reducing every time the floor team finished their round—was the perfect setup to an intense 1-minute all-out to finish.
On the floor, we cycled through three rounds of exercises that targeted full-body strength and stability: reciprocating rows, single-arm neutral grip thrusters with rotation, single-arm lateral shifts, and single-arm high pulls with power. After completing the rounds, our "bonus" was a sequence of sprinter sit-ups and low plank holds until it was time to dive back into sit-ups. But this wasn’t all—the coach threw in reactive drills at random intervals, shouting out movements like plank pops, speed skaters, twist hops, and fast feet, which kept everyone guessing and ready to switch up at any moment.
The final 4-minute block on the floor added a fun twist. We worked through three rounds of the reactive drills, but this time with reps starting at 6 and increasing by 2 with each round. We knocked out plank pops, speed skaters, and twist hops, and once everyone was done, we all jumped into fast feet until the last person finished. This synced perfectly with the treadmill block, where the incline dropped for each round, creating a synchronized wave of intensity across the room.
This was another challenging workout, and by the end, I was dripping in sweat with nearly 600 calories burned and a solid 27 splat points. The fast-paced format and random reactive drills kept my heart rate up the entire time, and I left feeling completely worked but incredibly accomplished.
Day 4 - Beast Mode
Day 4 of Hell Week brought out “Beast Mode,” and it certainly lived up to the name. This was a 3G tornado-style workout, which meant switching stations every 3 minutes with only a 1-minute transition. I’m not usually a fan of tornado workouts because of the constant shifting, but this one kept my adrenaline high, and before I knew it, the class was over. Each station had its own challenges, and we rotated through four rounds of each station, making sure we got a full dose of every block.
The treadmill was consistent across all rounds, with a 2-minute and 15-second push followed by a 45-second all-out sprint. That 45-second sprint at the end really pushed me to my limit, especially as we circled back to it round after round. By the last few rounds, my legs were definitely feeling the burn.
The row block added some variety with a “buy-in” exercise before we got on the rower. For the first two rounds, the buy-in was speed squats, and for the final two rounds, it was lateral hops. After each buy-in, we rowed for distance, which kept the pace intense. I could feel my heart rate shoot up every time I got on the rower, making these blocks as physically challenging as they were mentally.
The floor exercises brought a ton of variety. Each floor round started with 45 seconds of three core movements: crawl-outs to high plank jacks, bear plank alternating kick-throughs, and sit-ups with alternating punches. The last 45 seconds of each block was a member’s choice move, with options labeled as the “Hell Week Challenge.” Each block’s choice was different, so I challenged myself by opting for the Hell Week challenge variations: crab toe taps, lateral bear crawls, dynamic beast with push-up, and squeezer jumps. The variety kept me engaged, and these exercises were no joke—every move tested my stability, core strength, and endurance.
Since the tornado-style format allowed my heart rate to dip briefly between stations, I finished with 15 splat points, a little lower than the other days so far. But the constant intensity still made for an incredible workout, with a solid 530 calories burned. I went in a little apprehensive about the tornado setup, but I was pleasantly surprised by how quickly the class flew by. Beast Mode was a perfect mix of challenge and variety, keeping every muscle in my body working hard.
Day 5 - Head Above Water
When I saw today’s workout title, "Head Above Water," I had a feeling it would be row-heavy, and I was spot on. The class was a 3G format, with each block pushing us in different ways. Rowing is not my strong suit, so I knew this was going to be a tough one, but I was ready to dive in.
The treadmill block kept things intense and dynamic. We started with a 1-minute push, followed by a 30-second all-out, then a 30-second walking recovery. Each round added an extra 30-second all-out and a matching recovery. By the fourth round, it peaked with back-to-back 30-second all-outs and recoveries, ending with a brutal 1-minute push and a final 1-minute all-out. The pattern made it feel like a rollercoaster of intensity, keeping my heart rate up the entire time. Each return to the treadmill felt more challenging, as those short, sharp bursts added up.
Then came the row block, and it was a monster—a solid 14 minutes of rowing. The format was unique, featuring five “crew rows” where the entire class tried to match pace. Between these crew rows, we had solo rowing segments, starting with 1 minute and adding a minute each time until we reached a 3-minute solo row, then decreasing back down to 1 minute. The finale was a 1-minute all-out row, which felt like the final test of willpower. Rowing for this long pushed my endurance and tested my focus, especially during those solo intervals where I had to maintain my own pace.
The floor block offered a bit of a reprieve, but not by much! It consisted of three rounds of two back-to-back groups of exercises. The first pair included bosu flutter kicks and alternating swimmers, which fired up my core and left my abs feeling engaged. The second group was a combination of strength moves: squat to bicep curl, single-arm lateral lunge to neutral grip push press, and push-up to alternating low row. These moves brought an added challenge of balance and control, especially with the bosu ball, which made every move just a little tougher.
The finisher on the floor was a core crusher—30 seconds of bosu flutter kicks followed by a 30-second boat hold. My abs were on fire, and I could feel every muscle working to keep me stable.
Overall, “Head Above Water” was another intense day. I earned over 20 splat points and burned about 560 calories, which says it all—this workout took everything I had. Rowing for that long was no joke, and by the end, I was feeling both exhausted and accomplished.
Day 6 - Get a Grip
After yesterday’s rowing marathon, I was seriously hoping for a break from the rower. My wish was granted! Today’s “Get a Grip” workout was a 2G format with zero rowing, and I couldn’t have been happier. But while I may have escaped the rower, this class brought its own set of challenges, starting with a brutal treadmill block.
The treadmill portion was a 23-minute run with intense incline variations. We kicked things off with a 2-minute buy-in before diving into a steep 15% incline, which gradually decreased down to 1%, then ramped back up to 15%. The incline changes varied between 1-3% with time intervals ranging from 30 seconds to 2 minutes. Just when I thought I couldn’t take any more uphill climbs, the block ended with a 1-minute all-out sprint at 1% incline. It was an absolute leg burner, and I could feel every muscle in my calves and quads working overtime to push through.
On the floor, we had three distinct blocks, each beginning with a 2-minute buy-in focused on step-up variations. The first block started with alternating full step-ups to a knee raise, followed by alternating shoulder presses and low rows. The step-up movements really activated my glutes and legs, which were already feeling fatigued from the incline treadmill block.
The second floor block featured full lateral step-ups—1 minute per leg—as the buy-in, leading into TRX pull-ups and TRX bridge rows. The TRX exercises were a great way to shift focus to upper body and back, though my legs were still quivering from all the step-ups.
The final block brought us back to alternating full step-ups for the buy-in, this time paired with alternating chest flies and reverse flies. These moves added a nice balance to the workout, targeting my shoulders and chest. To finish, we had one last minute of any buy-in exercise, and I opted for alternating full step-ups with knee raise to really get the most out of the workout.
My workout stats today looked remarkably similar to yesterday, with 21 splat points and a little over 550 calories burned. “Get a Grip” may have skipped the rowing, but it was by no means an easy workout. The relentless incline changes and all those step-ups made it a real test of endurance and strength. Hell Week keeps throwing challenges at me, and so far, I’m feeling stronger with each day.
Day 7 - Back with a Vengeance
For Day 7 of Hell Week, my friend and I decided to try the 2G workout at a different studio. This turned out to be a great choice, especially after hearing that the 3G workout featured a grueling 14.5-minute row block! The 2G class had its own challenges, but I was happy to avoid another lengthy row session. Instead, we had a long 23.5-minute treadmill run for distance with goals to aim for: green goal at 1.5 miles, orange at 2 miles, red at 2.5 miles, and the ultimate Hell Week goal at 3 miles.
The run itself was intense, with five 30-second all-outs sprinkled throughout, aptly called "zombie attacks." After each all-out, the goal was to return to the pace we were running at before. I managed to do that for the first two all-outs, but by the third, I needed a few seconds of walking before I could get back to running. The block ended with a final 1-minute all-out sprint, and I was thrilled to hit the red goal of 2.5 miles by the end. It was a tough challenge, but I felt accomplished for pushing myself that hard.
The floor block was divided into three parts, each focusing on a different aspect of fitness—endurance, strength, and power. The endurance portion had us working with TRX bands, doing exercises like chest presses, alternating reverse lunges, TRX reverse grip low rows, and body weight bench bridges. The strength portion took it up a notch with weighted versions of these moves, adding an extra challenge to each rep. By the time we reached the final section for power, my muscles were feeling it, but the bench power push-ups, alternating jump lunges, and skier swings kept me going.
During the treadmill’s “zombie attacks,” the floor participants had their own intense sequence of challenges. Each zombie attack brought either a row or burpee: starting with a 100-meter row, then 10 burpees, then moving the row up to 150 meters, then 10 dumbbell burpees, and finally a 200-meter row. The floor block wrapped up with a 1-minute finisher of full dumbbell burpees, which was the perfect (and exhausting) way to cap off an already challenging workout.
By the end of “Back with a Vengeance,” I clocked in a solid 600 calories burned and earned 26 splat points. It was another relentless workout, and I was definitely feeling the effects of Hell Week. With each day pushing me further, I can’t believe I’m nearing the end of this journey. Bring on the end of Hell Week tomorrow, Day 8!
Day 8 - The Final Showdown
The last day of Hell Week was here—“The Final Showdown.” Knowing this was the end of an eight-day gauntlet made it bittersweet. Today, all classes were run as a 3G format with a partner workout designed to bring out every last ounce of energy we had left. The theme? Defeating zombies, with each round completed by all three members of a team symbolizing a zombie conquered. It was a creative and challenging end to an intense week.
The pacer in this setup was the person on the floor, dictating when the group rotated. The floor exercises were a mix of pure cardio and strength, including jump squats, push-ups, sprinter sit-ups, bear plank alternating kick-throughs, flutter kicks, dumbbell alternating full step-ups, and full dumbbell burpees. The twist? The first round included every move, and each subsequent round allowed us to choose one exercise to eliminate. It was a mental game as much as it was a physical challenge, strategizing which move to drop next to keep our energy up.
The row portion began with a 700-meter push. If the rower finished before getting tagged, we filled the remaining time with in/outs and foot exchanges. Each round, the rowing distance dropped by 100 meters, which gave just enough variation to keep it interesting but still difficult. The treadmill block was equally demanding, starting at a 7% incline and dropping 1% every 30 seconds. If we reached 1% before being tagged out, we stayed there until our teammate on the floor completed their exercises. Each new round meant the starting incline for the treadmill decreased by 1%.
My team managed to push through five full rounds before time was called. It was fast-paced and full of movement, keeping all of us on our toes. But just when we thought it was over, there was one last partner block that targeted our legs like nothing else. The floor was still the pacer and required 50 bench tap squats, while the treadmill featured 30-second all-outs paired with 30-second walking recoveries, and the rowers did a 100-meter row, then racked and rested. The second round of this leg-burning block called for 25 bench tap squats, but the treadmill and row stations remained the same.
There were so many quick switches that at first, I thought my splat points would be minimal. But by the end, I had racked up 17 splat points and burned nearly 530 calories. It was a testament to the intensity of the final showdown and a satisfying conclusion to Hell Week.
After eight days of relentless workouts, my body felt thoroughly exhausted, yet accomplished. I’m proud of myself for committing to all eight days and seeing them through. But I won’t lie—I’m looking forward to shifting gears and indulging in a strength-focused workout tomorrow to give my body a break from all the cardio madness. Thank you, Orangetheory, for another exhilarating and rewarding Hell Week. Here’s to next year’s challenge and all the sweat-filled memories to come!
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