“Orange Tornado”
Thursday, February 27, 2025 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
This morning I participated in an Orangetheory Fitness workout called “Orange Tornado.” I completed three rounds on each station with intervals of 5 minutes, then 4 minutes, and finally 3 minutes.
Orange Tornados are similar in nature but timed intervals will vary as well as the exercises involved. It's basically our Orangetheory Fitness workouts on steroids.
We don't do these usually and truth be told in the earlier years they were much more embraced by the Orangetheory community but just like anything else things change.
Nevertheless OG's like me continue to enjoy the Orange Tornado template whenever they come up in the schedule.
Workout Recap Below:
Today's Workout Recap
Round 1 – Rower:
We completed three rounds of the following sequence:
• Performed 8/10/12 step-out squats
• Rowed 250 meters
After completing all three rounds, we executed the RFD.
Round 1 – Floor:
We completed three rounds of the following sequence:
• Performed 8/10/12 neutral grip shoulder presses
• Performed 8/10/12 good mornings
After finishing all three rounds, we performed sprinter sit-ups for time.
Round 1 – Treadmill:
We executed these intervals:
• 1 minute of push pace
• 1 minute of base pace
• 1 minute of ALL OUT effort
• 1 minute of walking recovery
• 1 minute of ALL OUT effort
Round 2 – Rower:
We completed three rounds of the following sequence:
• Performed 8/10/12 alternating reverse lunges
• Rowed 200 meters
After completing all three rounds, we executed the RFD.
Round 2 – Floor:
We completed three rounds of the following sequence:
• Performed 8/10/12 low rows
• Performed 8/10/12 front squats
(Note: The order of these exercises may have been switched with another block.)
After finishing all three rounds, we performed sprinter sit-ups for time.
Round 2 – Treadmill:
We executed these intervals:
• 45 seconds of push pace
• 45 seconds of base pace
• 45 seconds of ALL OUT effort
• 1 minute of walking recovery
• 45 seconds of ALL OUT effort
Round 3 – Rower:
We completed three rounds of the following sequence:
• Performed 8/10/12 sets of the 1-2-3 knee drive combo
• Rowed 150 meters
Although it was exceptionally challenging, we attempted to complete all three rounds and concluded with a 30-second ALL OUT effort on the treadmill.
Round 3 – Floor:
We completed three rounds of the following sequence:
• Performed 8/10/12 hammer curls
• Performed 8/10/12 alternating lateral lunges
To finish, we executed a 30-second finisher of sprinter sit-ups.
Orange Tornado Overview:
The Tornado workout is designed to keep members constantly active by rotating through different exercise stations at short intervals—mirroring the spiraling motion of a tornado. In each session, you progress through a series of activities that seamlessly blend cardiovascular training with strength work for an invigorating full-body routine.
I have always enjoyed the energetic flow and challenge of the Tornado workout!
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-Exercise 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?
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?
What are TRX "Pallof" Presses
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3688
and eleven years as an Orangetheory Fitness member:
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 in |  | Weight175 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
