Thursday, February 29, 2024 (LEAP DAY) - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

I’ve worked out in many Orangetheory Fitness Tornado workouts throughout my ten years as a member and although they aren’t the same anymore in terms of the hype and how pumped up folks used to get when these happened, it’s still a helluva specialty workout template under the orange lights.

1. Tornado Workouts are Dynamic: Tornado workouts in Orangetheory are designed to be fast-paced and ever-changing. Coaches have flexibility in creating them, meaning the exact structure will vary from class to class.

2. General Tornado Principles: Here’s what typically defines a Tornado workout:

• Rapid Stations: You switch between the rower, treadmill, and floor exercises in very short intervals (often less than a minute per station).
• High Intensity: The focus is on quick bursts of all-out effort for maximum calorie burn and muscle fatigue.
• Chaos is the Point: It’s meant to be unpredictable and push you out of your comfort zone

The workout I did this morning at Orangetheory Fitness was structured like a 3G session, where participants rotate between the treadmill, rowers, and floor exercises. The blocks were of varying durations, ranging from 4 minutes to 1 minute and 30 seconds. Typically, the shorter rowing blocks followed the treadmill portion. On the floor, we performed 2 or 3 different exercises. The brevity of the blocks allowed me to push myself to the limit. Consequently, I achieved remarkably high splat points and burned a significant number of calories as I spent a considerable amount of time in the orange zone. Although I felt exhausted after the class, the sense of accomplishment was always worth it.

I burned 658 calories, totaled 1.75 miles on the treads while hitting a 10.5 mile per hour ALL OUT run and in a tornado session the time on the treads isn’t much so I was happy with the stats.

On the rowers which also time was limited, I got in 1,269 meters while hitting a high of 431 WATTS OF POWER at a high of 13.6 mile per hour rowing speed. All under 5 minutes of row work.

For the (weighted) exercises, I went with 25’s, 35’s or 55 pound dumbbell(s).

Tiffany and I worked out at our home studio, OTF Nona North with the 5am crew and Coach Alex managed us through this morning’s workout like the champ she is.

Sweat Equity on full throttle:

The Work:

Warm-Up: Rower 1 – 4 minutes:

• Rowing: Row 150 meters
• Exercise: Perform 10 Squat Jacks
• Repeat: Alternate between rowing and squat jacks until time is called

Floor 1 – 3 minutes:

• Exercise 1: Perform 10 Alternating Transverse Goblet Squats
• Exercise 2: Perform 10 Bicycle Presses
• Exercise 3: Perform 5 reps of Low Plank Thread the Needle on each side
• Repeat: Cycle through the exercises until time is called

Tread 1 – 2 minutes:

• Running: 30 seconds at Push Pace
• Running: 30 seconds at Base Pace
• Running: 30 seconds at Push Pace
• Running: 30 seconds at All Out Pace

Rower 2 – 90 seconds:

• Rowing: 30 seconds at Push Pace
• Rowing: 30 seconds at Base Pace
• Rowing: 30 seconds at All Out Pace

Floor 2 – 4 minutes:

• Exercise 1: Perform 10 Chest Flys
• Exercise 2: Perform 10 Alternating Transverse Goblet Squats
• Exercise 3: Perform 10 Bicycle Presses
• Exercise 4: Perform 5 reps of Low Plank Thread the Needle on each side
• Repeat: Cycle through the exercises until time is called

Tread 2 – 3 minutes:

• Running: 30 seconds at Push Pace
• Running: 30 seconds at Base Pace
• Running: 30 seconds at Push Pace
• Running: 30 seconds at Base Pace
• Running: 30 seconds at Push Pace
• Running: 30 seconds at All Out Pace

Rower 3 – 2 minutes:

• Rowing: Row 150 meters
• Exercise: Perform 10 Criss Cross Jacks
• Repeat: Alternate between rowing and criss cross jacks until time is called

Floor 3 – 90 seconds:

• Exercise 1: Perform 30 seconds of Low Plank Thread the Needle on each side
• Exercise 2: Hold Low Plank for 30 seconds

Tread 3 – 4 minutes:

• Running: 30 seconds at Push Pace
• Running: 30 seconds at Base Pace
• Running: 30 seconds at Push Pace
• Running: 30 seconds at Base Pace
• Running: 30 seconds at Push Pace
• Running: 30 seconds at Base Pace
• Running: 30 seconds at Push Pace
• Running: 30 seconds at All Out Pace

Rower 4 – 3 minutes:

• Rowing: Row 150 meters
• Exercise: Perform 10 Alternating Lunge Jacks
• Repeat: Alternate between rowing and lunge jacks until time is called

Floor 4 – 2 minutes:

• Exercise 1: Perform 10 Bicycle Presses
• Exercise 2: Perform 5 reps of Low Plank Thread the Needle on each side
• Repeat: Cycle through the exercises until time is called

Tread 4 – 90 seconds:

• Running: 30 seconds at Push Pace
• Running: 30 seconds at Base Pace
• Running: 30 seconds at All Out Pace

Note: The Tornado templates are subject to change each month, providing participants with fresh and challenging workouts.

A cool post explaining the Tornado workout in greater detail:

===> Orangetheory Tornado Class – A Workout Like No Other

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

What is the Orangetheory Everest Workout?

https://wellfitinsider.com/orangetheory/orangetheory-everest-workout/

What is EPOC?
===> Excess Post-Excercise Oxygen Consumption

Each one of an Orangetheory Fitness workout is designed for us to spend 12 minutes in our own personal Orange Zone. This is when the magic happens. That high intensity work helps to increase our metabolism for up to 24 hours.

We are known as Jiffy or Team Jiffy (Jimmy and Tiffany) in the Orangetheory community.

About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

What is a BOSU?

https://www.bosu.com/

What is a Medicine or Med Ball?

https://www.verywellfit.com/med-bALL OUTl-training-1229699

What are Resistance Bands?

https://www.wodfitters.com/pages/the-definitive-guide-to-resistance-bands-and-workout-bands

What is a TRX?

https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3468 This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io 29/02/2024 13479 Aerobics,Gym,Weight Lifting,Treadmill,Running Height 5.7 lb Weight 165 lb Body Fat % Waist 34 in Thighs in Chest in