OrangeTheory has been rising in popularity these last couple of years and it seems to be working for a lot of people based on the positive community that they managed to build. They take a unique approach to training that consists of daily classes, challenges, and events that are all unique in their own ways. If you’ve ever been in an OrangeTheory class, then you know that the majority of them are 60 minutes-ish long. However, from time to time, 60-minute classes can expand to 90-minute ones and that may intimidate a lot of people, especially if they’re beginners. With that being said, what is a 90-minute class at OrangeTheory? Are they worth it? And what can you expect from them?
Although the 90-minute classes at OrangeTheory vary from one studio to another, they’re usually just a 30-minute extension of the standard 60-minute classes that consist of different blocks and exercises or partner workouts.
In this article, we’ll talk about what an OrangeTheory 90-minute class looks like and whether or not it’s challenging.
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What is an OrangeTheory 90-Minute Class?
OrangeTheory is known for coming up with the best challenges that members can enjoy and have fun with. You have things like Inferno workouts, Capture the Flag, Catch Me If You Can, Mayhem, Lift 45, and, of course, the 90-minute classes which are just as challenging.
The 90-minute classes at OrangeTheory can vary from one studio to another, but they’re usually just a 30-minute extension of the standard 60-minute classes.
In other words, the first 60 minutes will be just a typical 2G workout, and afterward, you’ll have an extra 30 minutes that consists of different blocks and exercises.
However, as I mentioned in the beginning, these sorts of workouts can vary from one studio to another, and here are the most common variations:
- A standard 60-minute class, followed by a 30-minute generic block.
- 45 minutes on the treadmill followed by 45 minutes on the rower/floor.
- A standard 60-minute class, followed by a 30-minute block that is designed by the coach himself.
- A standard 60-minute class followed by a 30-minute partner workout.
- A standard 60-minute class followed by a 30-minute mini tornado workout.
Example of an OrangeTheory 90-Minute Class
If you’re not sure what to expect, here is a real example of what a 90-minute class looks like (source):
Tread block 1 (3 min):
- 1 min push
- 1 min base
- 1 min all out
Tread block 2 (3 min):
- 45 sec push
- 75 sec base
- 1 min all out
Tread block 3 (3 min):
- 30 sec push
- 90 sec base
- 1 min all out
Tread block 4 (12 min):
- 1 min push
- 1 min base
- 90 sec push
- 90 sec base
- 2 min push
- 2 min base
- 3 min run for distance
Tread block 5 (11 min):
- 1 min base @ 6%
- 1 min base
- 1 min all out
- 1 min walk
- 45 sec base @ 7%
- 75 sec base
- 1 min all out
- 1 min walk
- 30 sec base @ 8%
- 90 sec base
- 1 min all out
Floor block 1 (3 min):
- 8 seated dumbbell rows
- 8 overhead dumbbell tricep extension
Floor block 2 (3 min):
- 8 dumbbell bench chest flies
- 8 seated hammer curls to stand
- Row block 1 (3 min):
- timed with tread block 3
Floor block 3 (12 min):
- 2 rounds of:
- 6 single-arm dumbbell swings each
- 12 TRX chest press
- row 500 m only once
- 2 rounds of:
- 6 static bench dumbbell lunges each
- 12 TRX high rows
- complete all weighted exercises until time out
Floor block 4 (3 min):
- 12 bench jump lunges
- 12 squat jacks
Floor block 5 (3 min):
- 8 front-loaded squat to bench tap
- 8 bench hip bridge
Row block 1 (3 min):
- timed with treads last three minutes
Is an OrangeTheory 90-Minute Class Hard?
A lot of people, especially beginners, are intimidated by the 90-minute class that OrangeTheory offers from time to time thinking that it would take a miracle to be able to finish while in reality, it isn’t as challenging as people make it out to be.
There is no reason to be intimidated whether you started a week ago, a month ago, or whether you’ve been a member for over a year. You just need to jump right in and experience it for yourself.
Here is the general rule: if you can get through a 2G or 3G class, or if you can run just 3 miles on the treadmill, a 90-minute class at OrangeTheory is gonna be very doable for you, especially since you’ll go through it at your own pace.
If you really think about it, you just need to go another 30 extra minutes which is not that long considering that you’re constantly changing the exercises that you’re doing. Sometimes, you’ll be on the floor and other times, you’ll be on a treadmill or a rower.
And by the end of it, you’ll feel so proud of what you managed to achieve and I guarantee you that it will be the best workout of the week that you’ll do.
Conclusion:
If you weren’t so sure about taking a 90-minute class, I hope that my article made it a little bit clear for you. Here are some quick tips that will help you survive your first 90-minute class at OrangeTheory:
- Don’t ever worry about time since at the end of the day, a 90-minute class will only last about 70 to 80 minutes (even 60-minute classes only last about 50).
- Make sure to pace yourself on the treadmill or the rower and don’t go all in since you want to save up as much energy as possible to get through the entirety of the class.
- The majority of exercises that are done in that extra 30 minutes are bodyweight exercises which tend to be a lot easier.