What Is Orangetheory Tornado Class? (Explained & Class Template)

Tornadoes are my favorite type of class to take at Orangetheory and for those of you who don’t know what a tornado class. Tornadoes are fun. You’ll rotate around the room several times (usually you make it to each of the three stations 3-4 times).

During the Orangetheory Tornado workout, participants move quickly between different stations, completing a variety of exercises at each one. The workout typically consists of 3 rounds, with each round consisting of 3 stations. Each station features a different exercise, such as running on a treadmill, rowing, lifting weights. Participants typically spend a certain amount of time at each station before quickly moving on to the next one.

The Orange Tornado is a fast-paced, ever-changing workout designed with rounds of 60-second to 2-minute intervals – each interval will be a hard effort in each of the three workout components: treadmill, rower and the weight floor. Members can expect high heart rate training with recovery between each hard effort.

_According to Orangetheory coach.

Imagine doing the tread, rower and floor 3 times each. About 3-4 mins per station and rotate. It’s basically a power day and you’ll need to spike your heart rate to get to splat points. Obviously, listen to your body, don’t hurt yourself and stretch.

Example of Tornado workout

it’s kind of like a rotating 3G. If you’re fortunate to have a small class like I had last month then you all start on the treads. 4-minute run with 3 at push and 1 all out then cool down then move to the rowers. 4 minutes on the rowers doing 200 meters and then 12-16 jumping exercises. Then to the floor for 4 minutes with two weight exercises. Then back to treads and repeat the circuit, only this time it’s for 3 minutes each. Then repeat for two minutes. Then repeat for 1 minute. And then the finisher of 1 minute of full burpees.

This is an another example of what it could look like. Yesterday’s for us was 3.5 minute blocks. So we had 3.5 on rower, 90 seconds to switch, 3.5 on the floor, 90 seconds to switch, 3.5 on the tread, 90 seconds to switch. Then we did that 3 times.

I’ve done them where the rounds start at 5 minutes, then 4 minutes, 3, 2, 1. I’ve done tornadoes with all 2 minute switches. It really just depends.

If you get a great coach that keeps everyone moving, they’re amazing!

When Orangetheory Tornado Occur?

Corporate releases 2 templates a month and the studio can do 1, both or none any day of the month they want. Whatever day they choose it has to be listed in the app as a Tornado. So, it only depends on the home studio’s wish.

Will every class scheduled on tornado day be a tornado template instead of the regular one?

Yes, all classes on that day are a tornado. The studio gets to choose when they want to do it. There are 2, maybe 3, tornado templates that the corporate publishes per month, and the studio chooses when to use those templates. For my home studio, it used to almost always be a Tuesday. The class description in the app says Tornado in place of 2G or 3G, or 90.

Goals of Orangetheory Tornado Class

The goal of the Orangetheory Tornado workout is to improve overall fitness, increase strength and endurance, and burn calories. The workout is designed to be challenging and is suitable for individuals of all fitness levels, as exercises can be modified to suit individual needs and abilities.

What should You expect during the Tornado class?

A lot of fun! Lol.  You won’t be bored!!! It’s a switch every 3-5 min I think (not exact on time).  It’s tough but about the time you think you can’t do anymore, it’s time to switch.  I LOVE tornado days!!

Tips for a Tornado

What I do is keep the tread and rowing blocks at a high intensity. I know it’s only 3-4 minutes, max, so I really push the speed on the treads and the power on the rower. If I dilly-dally and don’t get right down to intense business, I won’t get my heart rate up very much. On the floor, I may be slower and focus on form, but I still try to keep the pace up as much as possible. So, in the second I get on the tread or rower, I go pretty hardcore. There are so many switches, so these are chances to recover between the quick, intense blocks

Difference Between Orangetheory Regular Class Vs Tornado Class?

There are no big differences between the Orangetheory regular class and the tornado class. Tornado class is the same as the regular Orangetheory class. But the difference is to you will do each station three times like a tornado and transfer between the three stations quickly.

In regular 60 classes, you stayed at each station one time, but in a tornado, you will visit three times.

The tornado is when you move from one station to another regularly during the class. For example, if you’re starting on the floor, instead of it being 30 minutes floor and 30 minutes treadmill like a 2G or 20 minutes floor, 20 minutes treadmill, 20 minutes rower like a 3G, you’ll do 6 minutes floor, 6 minutes treadmill and 6 minutes rower 3 times in a row (maybe the math is off a bit, but the point is you go move around alot more).

Difference between 3G and Tornado

Orange 3 Group(3G) – The most significant capacity workouts at OTF. Three groups worked out on the Treadmills, Rowers, and Weight Room at the same time.
Orange Tornado: A 2 or 3-group workout that trains in all three sections of treadmills, rowers, and weight room with precisely timed blocks in each area, then switches in a counterclockwise “tornado” direction. High energy, enjoyable, and intense!

Orangetheory Tornado Templates

There are 2 tornado templates each month and your studio can choose to do both/one/none and you won’t know which one it is until you’re in class! So even if you see both templates posted on Reddit, you won’t know which one it will be (unless your studio specifies if they are doing template one or two). Nevertheless, I’ve given you a few examples below to give you a rough idea of what the Tornado class is really like.

Tornado Template for July 2023

Row Block 1 – 3.5 minutes

• 25 pulsating squats
• 500M row (no particular pace coached)
• Bonus: iso squat hold until time

Floor Block 1 – 3.5 minutes

• 1 minute hammer curl to eccentric bicep curl with tempo
• 90 seconds lateral lunges
• 1 minute burpee to high row

Tread Block 1 – 3.5 minutes

• 1 minute push
• 90 seconds base
• 1 minute all out

Row Block 2 – 3.5 minutes

• 20 pulsating squats
• 500M row (no particular pace coached)
• Bonus: iso squat hold until time

Floor Block 2 – 3.5 minutes

• 1 minute hammer curl to eccentric bicep curl with tempo
• 90 seconds lateral lunges
• 1 minute burpee to high row

Tread Block 2 – 3.5 minutes

• 1 minute push
• 90 seconds base
• 1 minute all out

Row Block 3 – 3.5 minutes

• 15 pulsating squats
• 500M row (no particular pace coached)
• Bonus: iso squat hold until time

Floor Block 3 – 3.5 minutes

• 1 minute hammer curl to eccentric bicep curl with tempo
• 90 seconds lateral lunges
• 1 minute burpee to high row

Tread Block 3 – 3.5 minutes

• 1 minute push
• 90 seconds base
• 1 minute all out

Tornado Template for February 2023 (#1)

Tread Block 1 (3:00)

• 2:30 push
• 30s AO

Row Block 1

• 2:30 push
• 30s AO

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 AO
• 45s WR
• 30s AO

Row Block 2

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

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 AO
• 45s WR
• 30s AO
• 45s WR
• 30s AO

Row Block 3

• 90s push
• 30s AO
• 45s to do 10 squat jumps
• 30s AO
• 45s to do 10 squat jumps
• 30s AO

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

• 30sec push
• 30sec base
• 30sec push
• 30sec all out

Rower 2 – 90sec

• 30sec push
• 30sec base
• 30sec 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

• 30sec push
• 30sec base
• 30sec push
• 30sec base
• 30sec push
• 30sec all out

Rower 3 – 2min

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

Floor 3 – 90sec

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

Tread 3 – 4min

• 30sec push
• 30sec base
• 30sec push
• 30sec base
• 30sec push
• 30sec base
• 30sec push
• 30sec 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

• 30sec push
• 30sec base
• 30sec all out

The Orangetheory tornado templates are not always the same. Every month every template is changed.

FAQs (Frequently Asked Questions)

Are Tornado classes suitable for beginners?

Yes, Tornado exercises can be adapted for members of varying fitness levels, including beginners. Coaches modify workouts to make them more accessible to everyone.

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

Coaches can change movements so that people with injuries or physical limitations can still do them. It’s essential to tell the coach about any worries before the class starts so they can make the right changes.

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

When it comes to burning calories, tornado classes can be just as successful as standard Orangetheory classes. Rapid transitions between exercises and high-intensity intervals add up to a substantial caloric expenditure.

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

In Tornado classes, coaches are very important because they keep people on track with the time of intervals and changes between stations. They give clear directions and cues to make sure that the workout goes smoothly.

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

Yes, your regular Orangetheory heart rate monitor can be used during Tornado classes. The heart rate monitoring system is still employed to monitor your exertion and display your heart rate on the studio’s panels.

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

In the Tornado class, swiftly shift among treadmill, rower, and weight floor stations, completing rapid exercises within short intervals. In contrast to standard Orangetheory sessions, here, quick rotations replace longer station stays.

Conclusion

The Orangetheory tornado class is a unique and challenging workout that offers a high-intensity interval training experience. This workout combines various exercises, including rowing, weightlifting, and tread, to push your body to its limits. The tornado class is designed to challenge your physical and mental strength, and it is suitable for individuals of all fitness levels. With the guidance of a certified coach and the support of a group environment, participants can achieve their fitness goals while improving their overall health and well-being. The Orangetheory tornado class provides an effective and fun way to stay fit and healthy, making it a popular choice among fitness enthusiasts worldwide.

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