Orangetheory Tornado Template# 01
Tread Block 1 – 5 minutes
- 1 minute base
- 1 minute base to push
- 1 minute push
- 1 minute push to AO
- 1 minute AO
Row Block 1 – 5 minutes
- 1 minute base
- 1 minute base to push
- 1 minute push
- 1 minute push to AO
- 1 minute AO
Floor Block 1 – 5 minutes
Circuit
- 10x Alt Step Up to Hammer Curl
- 10x Plank to Push Back
Tread Block 2 – 4 minutes
- 1 minute base to push
- 1 minute push
- 1 minute push to AO
- 1 minute AO
Row Block 2 – 4 minutes
- 1 minute base to push
- 1 minute push
- 1 minute push to AO
- 1 minute AO
Floor Block 2 – 4 minutes
Circuit
- 10x Seated Arnold Press
- 10x Goblet Side Lunge
Tread Block 3 – 3 minutes
- 1 minute push
- 1 minute push to AO
- 1 minute AO
Row Block 3 – 3 minutes
- 1 minute push
- 1 minute push to AO
- 1 minute AO
Floor Block 3 – 3 minutes
- Circuit 10x Chest Fly
- 10x TRX Y to Squat
- Finisher 1 minute Alt Step Up to Hammer Curl
Read Also: Orangetheory Tornado Class: Workout Template and Tips
Orangetheory Tornado Template# 02
Tread Block 1:
- 4 min base to push
- 1 min 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 min push
- 1 min 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 circuit on right
- Finisher is continue circuits until end