Orangetheory Tornado class is a fast-paced workout full of excitement and fun! It is the most popular exercise among the members of OTF. Switching between the stations makes it challenging and interesting at the same time.
- Orangtheory Tornado class is a signature 2G or 3G workout. It is high-intensity interval training (HIIT), where a person needs to visit the stations three times.
- You have to switch between these stations quickly, making each transition a different exercise.
- Heart rate trainingcan take heart rate to the orange zone (84–91%).
So, let’s see how fun it is to work out.
Table of Contents
Why did Oragnetho*ry call it the “Tornado” workout?
Unlike personalized heart rate exercises, it is fast and clockwise. You have to move quickly between the three sessions without a minimum interval to rest. Each session ranges from 60 seconds to 2 minutes.
It is a high-intensity exercise in which every person needs to put in the effort. But you won’t get bored because you switch between these exercises continuously. It takes the game of fitness to a whole new level.
It is the most dynamic exercise.
Orangetheory Tornado class Template, March 2024
Tread block 1:
- 45 sec. base
- 45 sec. base to push
- 45-sec. push
- 45-sec. push to All-out
- 30 sec. All-out
Row block 1:
- 45 sec. base (25 stroke rate)
- 45 sec. base to push (26 stroke rate)
- 45 sec. push (27 stroke rate)
- 45-sec. push to AO (28 stroke rate)
- 30 sec. All-out (record distance)
Floor block 1:
- 45 sec. Alt shoulder press
- 45 sec. alt-side split lunge
- 45 sec. Alt shoulder press
- 45-sec. alt-side split lunge
- 30 sec. Speed skater
Tread block 2:
- 45-sec. push
- 45 sec. base
- 45-sec. push
- 45 sec. base
- 30 sec. All-out
Row block 2:
- 45 sec. Medicine Ball Squat with Halo
- 45-sec. Medicine ball front or back lunge
- 45-sec. Medicine Ball Squat with Halo
- 45-sec. Medicine ball front or back lunge
- 30-sec. Medicine ball press with jump jacks
Floor block 2:
- 45-sec. TRX chest press
- 45-sec. TRX squat to high row
- 45-sec. TRX chest press
- 45-sec. TRX squat to high row
- 30-sec. TRX jump split squats
Tread block 3:
A repeat of Tread block 1
Row block 3:
- Repeat of Row Block 1.
- Goal: reach within 150 meters of Row Block #1
Floor block 3:
- 45 sec. Alt bicycle with chest press
- 45-sec. High plank, alt low row
- 45 sec. Alt bicycle with chest press
- 45-sec. High plank, alt low row
- 30-sec. Squat popups
Orangetheory Tornado template for April 2024
Tread Block 1:
- 4 minute base to push
- 1 minute all out
Row Block 1: 5 min
- 400m row
- 10x squat jacks
- 20x reverse alt lunge
- 30x high knee
- Row for distance with remaining time
Floor Block 1: 5 min
- 8 TRX high row
- 8 (L) step down to lateral raise
- 8 (R) step down to hammer curl
- Repeat circuit
Tread block 2: 4 min
- 3 minute push
- 1 minute all-out
Row Block 2: 4 min
- 200m row
- 10x squat jacks
- 20x reverse alt lunge
- 30x high knee
- Row for distance with remaining time
Floor Block 2: 4 min
- 8 chest press
- 8 low row
- Repeat circuit
Tread Block 3: 3 min
- 2 min push
- 1 min all out
Row Block 3: 3 min
- 10x squat jacks
- 20x reverse alt lunge
- 30x high knee
- Row for distance
- Finisher: 1 min All out
Floor Block 3: 3 min
- 4-8 high pull (L)
- 4-8 shoulder press (L)
- 4–8 shoulder rack standing march (L)
- Repeat the circuit on right
- Finisher continues circuits until the end
The main aim of the tornado class is to combine muscle and cardio exercises. It includes running on a treadmill, rowing, and floor exercises.
It is designed for people of different fitness levels. The coach will divide you into 2–3 groups with the same exercise at different intervals.
There is more than one template for the tornado class every month. The studio managers say that they have to follow one or both.
What are the aims of the orangetheory tornado class?
As it is heart ratezone training exercise, there are three main aims of the exercise:
- Upgrade the heart-rate zone
- Burn calories
- Increase strength and endurance
- Enhanced Metabolism
1. Upgrade the heart-rate zone
Orangetheory divides the heart rate into 5 different zones. The intense exercises lie in the 4 and 5 zones. Tornado class aims to increase the heartbeat zone to orange. It is a high-intensity workout that takes the heart rate to 84 to 91 percent.
You can earn splat points for your minutes in the orange and red zones. In the orange zone, you feel the pain. In the red zone, you put in all your effort. Tornado exercise helps to increase the splat points
2. Burn calories
The other task of the orange theory tornado workout is to burn calories. You can burn the most calories after working out in the orange heart rate zone.It can rise to 900 calories per month.
3. Increase strength and endurance
Exercise with a small resting time helps to increase muscle strength with continuous strength. This exercise aims to make every part of the body move. When you remain engaged in this exercise, it leaves a great impact on your muscles
Mainly, these exercises help improve your body. Because when you are fit, it becomes effective.
4. Enhanced Metabolism
Intense exercises need more energy and stamina to be done. When you do such exercises, the body will increase metabolism to boost energy.
Otherwise, all your food changes into fat if you do not utilize it properly.
When does orangetheory tornado class take place?
Every studio held the orange theory class at different times. It will show in your app as a tornado class, and you can book it with a single click.
There is no limitation of tornado sessions. Studio managers are independent in deciding which day and time they choose for the tornado class. They can have one, two, or no sessions of tornado class in that month.
Also, some studios made announcements on their social media handles to get the maximum response on their signature class of OTF.
How do I book an Orangetheory tornado class?
Method 1: By call
You can find the contact details of your OTF studio by simply making a call to your studio. You must provide your correct information and ask them to book a tornado class for you.
Sometimes you unfreeze your account, and it asks for the drop fee. This is a glitch so you need to contact your OTF manager to book it.
Method2: Online
Online, we can book a class by visiting the orangetho*ry class booking page. You can simply fill up the form to get your class booked.
You need to provide the right details. If you are not getting them properly, contact to the numbers above the form.
Method3: App
You need to follow the simple steps to make bookings of your tornado class:
- Open orangetheory fitness app on your phone
- Go to class schedule
- Find the Tornado class (It is named the same)
- Click on Book Class button to book your class
You will get a confirmation message on the application or email that you have booked your class. If you didn’t find it, ask your studio manager about it. If you have frozen your of membership, you must unfreeze it first. You must ask your gym manager to book a tornado class.
What is the difference between a regular and a OTF tornado class?
The regular class and the tornado class have a minor difference between them. Many people skip this class because of the hard work they have to put in it.
Here are some differences between the regular and orangetheory tornado workouts:
1. Customized heart rates
In a orangetheory regular class, you can choose the execise for your different heart rates. You can choose one of the zones to exercise accordinly.
Unlike regular class, tornado sessions are made to take the heart rate to the orange level. It is the scond most highest heart rate zone.
2. Intensity
The regular heart rate exercise doesnt lie in the category of High Intensity Interval training (HIIT). In contrast, Tornado class has very less interval between the sessions.
The increase in the cardiovascular and heavy weight lifting exercises can help to maximize cardiovascular endurance and strength.
3. Stations limitations
In the regular class, you need to visit every station once during exercise. In the tornado exercises, you need to do every session three times. It makes it more intense for you to complete the stations, earning you additional splat points.
4. Time Blocks
Unlike regular classes, tornadoes come up all the time. You need to complete the session within 60 seconds to 2 minutes. It is mentioned in the template to take the time seriously.
In the regular workout, you have a relaxations to choose the exercise that suits your body. You can alter or make changes in the routine.
Is tornado class for the specifics?
After hearing the word intense, the question that arises is whether this exercise is designed for specific people.
The answer is no. OFT tornado class is designed for individuals of all fitness levels. Even if you have some kind of issues with this exercise, you can get help from the coach.
Even people with different body weights who are motivated can do this. As a beginner, it can be hard for you, but you will enjoy it later.
It needs the motivation from your side. Fitness enthusiasts found pleasure in such exercises. It can help to to set fitness goals and increase muscle strength.
Difference between a Orange 3G and Orange Tornado Class
In the 3G, we have three groups for all the stations. They all do only one workout at at time. There is no time limit for them to switch.
In contrast, we have three groups that have to quickly switch between the three stations. There is a time limit of 3 to 4 minutes to switch and complete their three rounds.
It looks like you have three blocks, but there are multiple tread, rowing, and bodyweight exercises in each block. You have little time to rest after all that.
Challenges and Tips for Tornado Class
It’s important to listen to your body first. There are some health concerns related to tornado class that need to be considered by everyone.
1. Not for Newbie
If you joined the gym today, you don’t need to be a part of this intense exercise. You need at least a 1-month workout to manage your breath and boost stamina.
Some OFT studios offer weekly tornado classes; you have to search for the
2. Overexertion
It is good to utilize all your energy for something good! Somehow, we think that we have no stamina, and we try hard and end up with problems.
For a beginner, it is important to focus on your fitness and health first. If it is your first tornado class, you need to start with little.
3. Stay Hydrated
If you are doing any type of exercise, light or heavy, you need to drink water after an interval. The motivation that you leave your body for the workout. Water is the only thing that can boost your stamina.
4. Start with small steps
You need to read the template of the tornado workout properly. Sometimes, they add deadly weight-lifting activities and other things; read them carefully.
You must skip the class if you feel it is not for beginners. Otherwise, it can cause a hernia due to extra pressure on your belly.
You must inform your coach that you are new to this intense exercise. Your coach can add you to the list of new people.
5. Post-exercise Care
Some people call it a waste of time. It’s not! You need to take a bath with the mild-holding water. Not only that, you need to cover your body correctly in cold weather. Consult your gym trainer for post-exercise care.
Final Thoughts
It seems that it can be tough! It’s a tough but enjoyable experience to switch between the different stations in a limited amount of time. It makes the mind and body active.
Not only that, it makes you feel like you can do it when you move to exercise stations for various exercises and feel low inside.
As a newbie, you need to wait at least one month to become part of such an exercise. It is highly stressful for newbies, and you can take more time to recover from its effects because you are unfit.
Frequently Asked Questions
What is an Orangetheory Tornado class?
A high-intensity interval training (HIIT) class with constant switching between treadmills, weight stations, and rowing machines (usually 2-4 minutes per station).
Is a Tornado class harder than a regular Orangetheory class?
Yes, the constant switching keeps your heart rate up and challenges your endurance more. You need to have stamina to attend this class
Is a Tornado class right for me?
It’s great if you like variety, a challenge, and burning calories. It’s not ideal if you prefer a slower pace to focus on form.
What should I wear to an Orangetheory Tornado class?
Wear comfortable workout clothes and shoes suitable for running, lifting weights, and rowing.
How do I book an Orangetheory Tornado class?
Contact your local Orangetheory studio for booking options (most likely online or through their app).
What are “splat points” in Orangetheory?
Splat points represent the time spent in the “orange zone” (84–91% of your max heart rate), indicating intense calorie burning.
I’m new to Orangetheory. Can I take a Tornado class?
If you are new, you need to work on your fitness before trying this highly intense class. Otherwise, it can create problems for you. Practice first before joining it.
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Jennifer harper
Hi, I'm Jennifer Harper! An Olympic Marathon Runner, I'm also the founder and writer at WellFitnessInsider.com. Through this platform, I share my extensive knowledge and experience with everyone passionate about running and embracing an active lifestyle. Here, you'll find insights and guidance to support your fitness journey, leveraging my background in marathon running to offer practical advice and inspiration. Join me in exploring the joys and challenges of active living, as we pursue health and wellness together.
