OrangeTheory 5×5 Workout [Everything You Need to Know]

OrangeTheory Fitness has been rising in popularity these last couple of years. It’s even competing with established brands such as F45 Training, YMCA, and Planet Fitness. And this tremendous success didn’t just come out of pure luck, they’ve earned every piece of it. That’s because they offer a unique way of training that seems to work for many people. Instead of the typical boring gym routine, OrangeTheory offers unique daily classes, challenges, workouts, and events that challenge your body and make you compete with other members to push yourself to the limit. One of these is called the OrangeTheory 5×5 workout, what is it about exactly? And what are the things that you should know about it?

The OrangeTheory 5×5 workout is a routine that revolves around the number 5, meaning that you’ll be doing 5 sets of 5 reps, not only on the floor block but also on the treads. It consists of 5 rounds of incline tread block followed by 5 reps of different exercises with a short row in between on the floor block.

In this article, we’ll talk about what an OrangeTheory 5×5 workout is all about, everything you need to know about it, and some examples of how it’s performed. 

What is the OrangeTheory 5×5 Workout?

orangetheory 5x5 workout

OrangeTheory is known for having one of the best workout templates out there. From challenges that put your body to the test and make you challenge yourself in all sorts of ways to ones where you’ll have a blast and compete with other members for fun little sessions.

They have things like Lift 45, Catch Me if You Can, Capture the Flag, Inferno, Marathon Month, Orange Voyage, 12 Days of Fitness, and of course the 5×5 workout.

This workout in particular one basic concept, and you can already guess it from the name alone: 5 sets of 5 reps. And this doesn’t only apply to floor exercises but to the tread block as well. Here is how it goes:

  1. You start out with 5 blocks on the treads that have different incline levels.
  2. You then do 5 rounds of different exercises on the floor block that lasts about 22.5 minutes.
  3. After every 2 or 3 sets of exercises on the floor block, you do a short row in between.

Here is everything you need to know about this workout:

  • You can go pretty heavy on the floor block since it consists of short reps (usually 5 or 10 reps).
  • Go as heavy as you can on the floor block then make sure to go all in during the short row between the exercises.
  • After you finish all the exercises (which you’ll probably do before running out of time), you have the option to stay on the rower for the remaining of the class so keep that into consideration.
  • Even for a strength class, make sure to get as many miles as possible on the treadmill.
  • The tread blocks get easier toward the end. 

OrangeTheory 5×5 Workout Examples:

To get things into perspective, here is what a 5×5 workout might look like in your OrangeTheory studio:

Workout Example 1:

​​Tread Block 1:

  • 90-sec push
  • 1 min base
  • 30-sec push @ 5%
  • 30 sec AO

Tread Block 2:

  • 75-sec push @ 2%
  • 1 min base
  • 45-sec push @ 4%
  • 30 sec AO

Tread Block 3:

  • 1 min push @ 3%
  • 1 min base
  • 1 min push @ 3%
  • 30 sec AO

Tread Block 4:

  • 45-sec push @ 4%
  • 1 min base
  • 75-sec push @ 2%
  • 30 sec AO

Tread Block 5:

  • 30-sec push @ 5%
  • 1 min base
  • 90-sec push
  • 30 sec AO

Floor Block – 22.5 minutes

5 rounds of:

  • 5 x bench tap squat
  • 10 x bosu single leg v up
  • 250m AO row (once only)

5 rounds of:

  • 5 x bench single arm low row
  • 10 x bosu superman
  • 250m AO row (once only)

5 x rounds of:

  • 5 x shoulder press
  • 5 x bosu bicycle
  • 250m row (once only)

Workout Example 2:

Each block is the same structure with inclines and duration of the pushes shifting slightly each block

Tread Block 1:

  • Push-flat 90 sec
  • Base (1 min)
  • Push – 30s 5%
  • All out (30 sec)

Tread Block 2:

  • Push – 2% 75 sec
  • Base (1 min)
  • Push – 45s 4%
  • All out (30 sec)

Tread Block 3:

  • Push – 3% 60 sec
  • Base (1 min)
  • Push – 1 min 3%
  • All out (30 sec)

Tread Block 4:

  • Push – 4% 45 sec
  • Base (1 min)
  • Push – 75s 2%
  • All out (30 sec)

Tread Block 5:

  • Push – 5% 30 sec
  • Base (1 min)
  • Push – 90s flat
  • All out (30 sec)

Floor Block – One 22/23 min block

5 rounds of:

  • Deadlift x 5
  • Plank spiderman x 10;
  • Then 300m row – just once

5 rounds of:

  • Incline chest press x 5
  • Low bench squats x 10;
  • Then 300m row – just once

5 rounds of:

  • Seated low row x 5
  • Plank shoulder taps x 10;
  • Then 300m row – once

Conclusion:

As you can already tell from the workout examples, the OrangeTheory 5×5 workout is pretty intense, especially during the floor block where you’ll already be tired from all the tread work.

However, you should always keep in mind that you can change the intensity of the workout according to your own preference.

If you want to make it harder, you can increase your distance on the treads and go all in terms of weight on the floor block.

And if you want to make it a little bit easier, use a steady pace on the tread block and lift a light enough weight that won’t make it intense for you.

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