OrangeTheory Load and Explode Workout: Unleashing Your Power

OrangeTheory Fitness has carved its niche in the fitness industry, offering dynamic and engaging workouts that keep members coming back for more. Among its roster of challenging workouts is the highly anticipated Load and Explode session.

Here I will explore what the OrangeTheory Load and Explode workout entails and provide examples of how it’s performed.

What is OrangeTheory Load and Explode Workout?

The Load and Explode workout is designed to optimize power, speed, and explosive strength. It focuses on “loading” muscles through strength exercises and then transitioning to “exploding” movements that emphasize power and speed. This approach targets both slow-twitch and fast-twitch muscle fibers, promoting overall athletic performance.

The Workout Structure

The Load and Explode workout typically follows the signature OrangeTheory format, incorporating both treadmill and floor exercises:

Treadmill Portion:

• The workout begins with two back-to-back treadmill blocks, each featuring progressive hills.
• The first hill starts at a moderate incline (e.g., 3%) and gradually increases by 1% every minute.
• The second hill starts at a slightly steeper incline (e.g., 4%) and increases by 1% every 45 seconds.
• The third hill is the most challenging, starting at a higher incline (e.g., 5%) and increasing by 1% every 30 seconds.
• The treadmill portion concludes with a 45-second All-Out effort to push participants to their limits.

Floor Portion:

• After the treadmill blocks, participants transition to the floor for a series of exercises that follow the “load and explode” concept.
• The floor exercises are typically performed in pairs, with the first exercise being a “loaded” movement involving weights or resistance bands, followed by a similar “explosive” exercise without additional resistance.
• The “load and explode” sets target different muscle groups, emphasizing strength and power.

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Example Workouts: OrangeTheory Load and Explode

Here are two examples of OrangeTheory Load and Explode workouts. Keep in mind that each studio may have slight variations, so always refer to your studio’s specific schedule and instructions.

Workout Example 1:

Tread Block 1:

• 1 minute base @ 3%
• 1 minute base @ 4%
• 1 minute base @ 5%
• 1 minute base
• 45-second base @ 4%
• 45-second base @ 5%
• 45-second base @ 6%
• 1 minute base
• 30-second base @ 5%
• 30-second base @ 6%
• 30-second base @ 7%
• 1 minute base
• 45-second All-Out

Tread Block 2:

• Repeat the same sequence as Tread Block 1.

Floor Block 1 (10.5 minutes):

• 1 minute base row
• 1 minute push row
• 1 minute All-Out row
• Back-to-back, load and explode sets:
  • 6-8 x bench tap front squats (loaded)
  • 6-8 x bench tap jump squats (explosive, no weight)
  • 6-8 total x alternating plank low rows (loaded)
• Rest as needed between sets.

Floor Block 2 (10.5 minutes):

• Repeat the rowing sequence from Floor Block 1.
• Back-to-back, load and explode sets:
  • 6-8 x chest press (loaded)
  • 6-8 x bench power push-ups (explosive, no weight)
  • 6-8 each x lateral lunges with balance (loaded)
• Rest as needed between sets.

Workout Example 2:

Three Tread Blocks:

• Each tread block consists of progressive pushes and All-Out efforts with varying intervals and recoveries.

Floor Block 1 (6.5 minutes):

• Rowing intervals with varying stroke rates (strong, All-Out, and recovery).
• Back-to-back, load and explode sets:
  • 8 x chest press (loaded)
  • 4 x power push-ups (explosive, no weight)
• Repeat the load and explode sets until time.

Floor Block 2 (6.5 minutes):

• Rowing intervals with varying stroke rates (strong, All-Out, and recovery).
• Back-to-back, load and explode sets:
  • 8 x hip hinge low rows (loaded)
  • 4 x TRX power pull-ups (explosive, no weight)
• Repeat the load and explode sets until time.

Floor Block 3 (7 minutes):

• Rowing intervals with varying stroke rates (strong, All-Out, and recovery).
• Back-to-back, load and explode sets:
  • 16 x seated torso rotations (loaded)
  • 8 x power sit-ups with rotation (explosive, no weight)

Conclusion

The OrangeTheory Load and Explode workout epitomize the studio’s commitment to delivering exhilarating and results-oriented fitness experiences. By combining strength training, explosive movements, and targeted floor exercises, this workout maximizes power and performance.

It’s essential to approach the Load and Explode workout with the right mindset and prepare for the intensity it offers.

Embrace the challenge and reap the rewards of unleashing your full potential with OrangeTheory Fitness.