OrangeTheory is quickly becoming one of the most successful and widely renowned fitness studios out there to the point that it’s even competing with established brands such as F45, YMCA, and Planet Fitness. And this huge success didn’t just come out of thin air, they deserved every single piece of it. It’s simple, instead of the typical and boring gym routine that many people despise, OrangeTheory offers a unique solution by providing daily workouts, classes, challenges, and events that all members can enjoy. Among these workouts, there is one called the OrangeTheory Load and Explode workout, what is it about? And how is it performed?
The OrangeTheory Load and Explode workout revolves around “loading” and “exploding” your muscles, especially during the floor block where you’ll be doing exercises with weights followed by similar ones without weights.
In this article, we’ll talk about what the OrangeTheory Load and Explode workout is all about and give some examples on how it’s performed.
Table of Contents
What is the OrangeTheory Load and Explode Workout?
When it comes to workout templates, OrangeTheory is known for coming up with the best ones that are extremely fun, and make you challenge your body.
You have things like 2G and 3G workouts, challenges like Inferno, Nonstop, 5×5, Catch me if You Can, and events like 12 Days of Fitness, Marathon Month, and then you have the Load and Explode workout.
Just like its name, this workout, in particular, revolves around two main concepts, “loading” your muscles, then “exploding” them, especially during the floor block where you’ll be performing exercises with weights followed by similar exercises without weight to focus on strength and power.
Here is how it goes:
- Just like any other OrangeTheory workout, you’ll start out with two back-to-back tread blocks where you’ll be improving your distance after each round. During these, you’ll have 3 sets of progressive hills,
- The first hill starts at 3% and it progressively goes up by 1% every 1 minute.
- The second hill starts at 4% and it progressively goes up by 1% every 45 seconds.
- The third hill starts at 5% and it progressively goes up by 1% every 30 seconds.
- After you’re done with the progressive hills, you’ll usually finish with a 45-seconds All-Out.
- After you finish both the tread blocks, you’ll then move on to the floor one where you’ll start with doing progressive push rows.
- After that, you’ll be performing back-to-back exercises. The first one will be “loaded” with weight while the other one will focus more on “explosive” power.
OrangeTheory Load and Explode Workout Examples:
Here is what you can expect from the Load and Explode workout in OrangeTheory. Keep in mind that these may look different in your studio.
Workout Example 1:
Tread Block 1:
- 1 min base @ 3%
- 1 min base @ 4%
- 1 min base @ 5%
- 1 min base
- 45-sec base @ 4%
- 45-sec base @ 5%
- 45-sec base @ 6%
- 1 min base
- 30-sec base @ 5%
- 30-sec base @ 6%
- 30-sec base @ 7%
- 1 min base
- 45-sec AO
Tread Block 2:
- 1 min base @ 3%
- 1 min base @ 4%
- 1 min base @ 5%
- 1 min base
- 45-sec base @ 4%
- 45-sec base @ 5%
- 45-sec base @ 6%
- 1 min base
- 30-sec base @ 5%
- 30-sec base @ 6%
- 30-sec base @ 7%
- 1 min base
- 45 sec AO
Floor Block 1 – 10.5 minutes:
- 1 min base row
- 1 min push row
- 1 min AO row
Back to back, load and explode:
- 6 – 8 x bench tap front squat
- 6 – 8 x bench tap jump squat, rest
- 6 – 8 total x alt plank low row, rest
Floor Block 2 – 10.5 minutes:
- 1 min base row
- 1 min push row
- 1 min AO row
Back to back, load and explode:
- 6 – 8 x chest press
- 6 – 8 x bench power push up, rest
- 6 – 8 each x lateral lunge with balance, rest
Workout Example 2:
Tread Block 1 – 6.5 min:
- 2 min push
- 30 sec AO
- 90 sec WR
- 2 min push
- 30 sec AO
Tread Block 2 – 6.5 min:
- 1 min push
- 30 sec AO
- 1 min WR
- 1 min push
- 30 sec AO
- 1 min WR
- 1 min push
- 30 sec AO
Tread Block 3 – 7 min:
- 30-sec push
- 30 sec AO
- 1 min WR
- 30-sec push
- 30 sec AO
- 1min WR
- 30-sec push
- 30 sec AO
- 1 min WR
- 30-sec push
- 30 sec AO
Floor Block 1 – 6.5 min:
- 15-stroke strong row
- 100m AO row
- 15-stroke recovery row
- Do twice then move to floor
- 8 x chest press
- 4 x power push up
- Repeat until time
Floor Block 2 – 6.5 min:
- 12-stroke strong row
- 100m AO row
- 12-stroke recovery row
- Do twice then move to floor
- 8 x hip hinge low row
- 4 x TRX power pull up
- Repeat until time
Floor Block 3 – 7 min:
- 10-stroke strong row
- 100m AO row
- 10-stroke recovery row
- Do twice then move to floor
- 16 x seated torso rotation
- 8 x power sit up with a rotation
Conclusion:
The OrangeTheory Load and Explode workout is one of the most intense ones that they have in their arsenal of templates. If your local studio is about to do it, make sure to go prepared both physically and mentally since it’s going to take a huge toll on your body.
However, as soon as you finish it, you’re going to feel accomplished and proud of what you’ve just achieved.
