Orangetheory Tornado Class: Workout Template, Tips and More

The Orangetheory Tornado class is a unique and intense workout offered by Orangetheory Fitness. During this class, participants rotate around different stations, completing a variety of exercises at each one.

The workout is fast-paced and ever-changing, consisting of rounds of 60-second to 2-minute intervals at each station, including the treadmill, rower, and weight floor. The goal is to push participants to work at a high intensity during each interval, with short recovery periods in between.

Key Takeways

• A fast-paced workout with quick switches between stations.
• Each round consists of intervals at the treadmill, rower, and weight floor.
• Exercises can include running, rowing, weightlifting, and bodyweight movements.
• The class typically consists of multiple rounds, with each round focusing on different exercises or time intervals.
• The workout is designed to challenge participants’ cardiovascular endurance, strength, and power.

So, What is a Tornado at Orangetheory?

The Orangetheory Tornado class is a unique and fast-paced workout designed for 9 rounds of 60 seconds hard efforts in each of the 3 workout components: Treadmill, Rowers and Weight Floor. You will experience a high heart rate training with 45 seconds recovery periods between each hard effort.

Regular Orangetheory Class Vs. Tornado Class

The main difference is the format of the class. In a regular Orangetheory class, participants typically stay at each station for a longer duration before rotating to the next station.

In a Tornado class, participants switch between stations quickly, spending a shorter amount of time at each station but visiting each station multiple times.

When Do Orangetheory Tornado Classes Occur?

Orangetheory Fitness releases two Tornado templates each month.

It is up to each individual Orangetheory studio to choose when and how many Tornado classes they want to hold each month.

The studio will list the specific class as a Tornado in the app or schedule to indicate that it follows the Tornado template.

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Orangetheory Tornado Templates

Tornado templates vary each month and provide a rough outline of the exercises and time intervals for each station.

Here are examples of two Tornado templates:

Tornado Template for February 2023 (#1):

Tread Block 1 (3:00):

• 2:30 push
• 30s all out

Row Block 1:

• 2:30 push
• 30s all out

Floor Block 1:

• 2:30 to do:
  • 14x clean
  • 14x weighted front squat
  • 14x shoulder press
  • 14x low row
  • Low plank until time
  • 30s Plank Pops

Tread Block 2 (3:45):

• 2:00 push
• 30s all out
• 45s walking recovery (WR)
• 30s all out

Row Block 2:

• 2:00 push
• 30s all out
• 45s to do 10 squat jumps
• 30s all out

Floor Block 2:

• 2:00 to do:
  • 12x clean
  • 12x weighted front squat
  • 12x shoulder press
  • 12x low row
  • Low plank until time
  • 30s plank pops
  • 45s to do 15 plank jacks
  • 30s burpees

Tread Block 3 (4:30):

• 90s push
• 30s all out
• 45s WR
• 30s all out
• 45s WR
• 30s all out

Row Block 3:

• 90s push
• 30s all out
• 45s to do 10 squat jumps
• 30s all out
• 45s to do 10 squat jumps
• 30s all out

Floor Block 3:

• 90s to do:
  • 10x clean
  • 10x weighted front squat
  • 10x shoulder press
  • 10x low row
  • Low plank until time
  • 30s plank pops
  • 45s to do 15 plank jacks
  • 30s burpees
  • 45s to do 15 plank jacks
  • 30s full burpees

Tornado Template for February 2023 (#2):

Rower 1 – 4min:

• 150m row
• 10 squat jacks
• Repeat til time is called

Floor 1 – 3min:

• 10 alt transverse goblet squat
• 10 bicycle press
• 5 each low plank thread the needle
• Repeat til time called

Tread 1 – 2min:

• 30s push
• 30s base
• 30s push
• 30s all out

Rower 2 – 90sec:

• 30s push
• 30s base
• 30s all out

Floor 2 – 4min:

• 10 chest fly
• 10 alt transverse goblet squat
• 10 bicycle press
• 5 each low plank thread the needle
• Repeat til time called

Tread 2 – 3min:

• 30s push
• 30s base
• 30s push
• 30s base
• 30s push
• 30s all out

Rower 3 – 2min:

• 150m row
• 10 criss cross Jack
• Repeat til time called

Floor 3 – 90sec:

• 30s each side low plank thread the needle
• 30s low plank hold

Tread 3 – 4min:

• 30s push
• 30s base
• 30s push
• 30s base
• 30s push
• 30s base
• 30s push
• 30s all out

Rower 4 – 3min:

• 150m row
• 10 alt lunge jacks
• Repeat til time called

Floor 4 – 2min:

• 10 bicycle press
• 5 each low plank thread the needle
• Repeat til time called

Tread 4 – 90sec:

• 30s push
• 30s base
• 30s all out

It’s important to note that the Tornado templates are subject to change each month, providing participants with fresh and challenging workouts.

Data Source: Reddit

FAQ’s

Can I attend a Tornado class if I have certain physical limitations or injuries?

Coaches can modify exercises to accommodate participants with physical limitations or injuries. It’s essential to communicate any concerns to the coach before the class starts, so they can provide appropriate modifications.

How do coaches manage the flow of a Tornado class with multiple stations?

Coaches play a crucial role in Tornado classes by keeping participants on track with the timing of intervals and transitions between stations. They provide clear instructions and cues to ensure a seamless workout experience.

Are Tornado classes suitable for beginners?

Yes, Tornado classes can be adapted to accommodate participants of different fitness levels, including beginners. Coaches provide modifications to exercises, making it accessible to everyone.

What should I expect during an Orangetheory Tornado class?

During a Tornado class, expect to move quickly between stations, engaging in various exercises that challenge different muscle groups. The fast-paced nature of the class keeps participants engaged and their heart rates elevated.

How is the format of a Tornado class different from a regular Orangetheory class?

In a Tornado class, participants rotate between the treadmill, rower, and weight floor stations multiple times, performing exercises in short intervals. In a regular Orangetheory class, participants typically stay at each station for a more extended period before rotating.

Can I use my regular heart rate monitor during a Tornado class?

Yes, you can use your regular Orangetheory heart rate monitor during a Tornado class. The heart rate monitoring system is still used to track your effort and display your heart rate on the screens in the studio.

Will I burn as many calories in a Tornado class as in a regular class?

Tornado classes can be just as effective in terms of calorie burn as regular Orangetheory classes. The high-intensity intervals and quick transitions between exercises contribute to a significant caloric expenditure.

Final Thought

Overall, Orangetheory Tornado classes offer a dynamic and engaging fitness experience that can help improve overall fitness, increase strength and endurance, and burn calories.

The workouts are suitable for individuals of all fitness levels, as exercises can be modified to meet individual needs and abilities.

With the guidance of a certified coach and the support of a group setting, participants can enjoy a challenging yet fun workout that pushes them to their limits and helps them achieve their fitness goals.