There’s no denying that OrangeTheory is slowly becoming one of the most popular fitness studios out there. It’s even competing with long-established fitness brands such as YMCA, F45, and even Planet Fitness. And their huge success is based on the unique approach that they take when it comes to training. Instead of going to a typical gym and coming up with your own workout routine, OrangeTheory does that for you by having unique daily classes, events, and challenges that all members can enjoy. One of these is called the OrangeTheory Nonstop workout, what is it about? And how is it performed?
The OrangeTheory Nonstop workout is an endurance-based routine with maximum work and minimal rest that consists of a continuous tread and rower effort, followed by an intense floor block.
In this article, we’ll talk about what an OrangeTheory Nonstop workout is all about, how it’s performed, and some tips to survive your first one.
Table of Contents
What is The OrangeTheory Nonstop Workout?
OrangeTheory does a very good job at coming up with the best types of workouts that will make you challenge your body and take it to the next level, and to top it off, they’re extremely fun.
You have things like Catch Me If You Can, 12 Days of Fitness, Capture the Flag, Marathon Month, All out Mayhem, Orange Voyage, 5×5, Inferno, and of course, the Nonstop workout.
And you can already tell from the name alone, that this workout in particular is gonna be a tough one.
It’s a 90-minute (sometimes 60) endurance-based routine that consists of non-stop action on the tread, rower, and floor block with minimal rest. Here’s how it goes:
- You start off with a 14-minute tread block that consists of long push efforts followed by half the time in base recovery (for example a 3 min push effort followed by a 90-second base), and at the end, you go all out for a set amount of time.
- You then move on to the rower, where you do the exact same thing.
- As soon as you’re done with the rower, you move to the floor block where you do two back-to-back non-stop sets (no recovery time). The first set is all about lifting a heavy enough weight that puts your body to the test and the second set focuses on the core.
Here is everything you need to know about this workout:
Because this workout is really intense, by the end of it, you’re gonna feel really accomplished, especially if it’s your first time doing it.
- The Nonstop workout follows the same pattern for both 2G and 3G.
- The average rowing distance is between 2800m to 4200m.
- The average treadmill distance is between 2500m to 3800m
- For the floor exercises, make sure to select two dumbbells that aren’t too heavy nor too light and used them throughout the whole block to avoid stopping between exercises and wasting time.
OrangeTheory Nonstop Workout Examples
Here are some examples of what an OrangeTheory Nonstop workout might look like in your studio (but keep in mind that the exercise, as well as the timing, may vary from one studio to another):
Tread Block:
- 3 min push
- 90-sec base
- 2.5 min push
- 75-sec base
- 2 min push
- 1 min base
- 90-sec push
- 45-sec base
- 30 sec AO
Row Block:
- 3 min push row
- 90-sec base row
- 2.5 min push row
- 75-sec base row
- 2 min push row
- 1 min base row
- 90-sec push row
- 45-sec base row
- 30 sec AO row
Floor Block:
Non-stop of:
- 5 x squat
- 5 x bicep curl
- 5 x front squat
- 5 x uppercut
- 5 x deadlift
- 5 x hip hinge low row
Non-stop of:
- 20 total x static crunch with over / under
- 20 total x static crunch with heel touch
- 20 total x bicycle
Tips to Survive Your First Nonstop Workout
Since two-thirds of this workout revolves around the tread and rower, you gotta make sure to pace yourself throughout this part.
And if you haven’t already noticed, the timing on both the tread and the rower slowly decreases as you progress through the workout. So what’s important here is that you start with a conservative push, and then maintain that base on the entire block.
Not only will this increase your total tread and rower distance, but it’ll also improve your cardiovascular efficiency.
Additionally, just like any other endurance-based routine, make sure to maintain your base pace to get your heart rate back down and into that green zone where the fat burning happens.
Conclusion:
Now that you know what an OrangeTheory Nonstop workout is all about, I hope that you won’t find any difficulties in doing it. Just make sure to follow the tips mentioned above (start with a conservative push and maintain your base pace for maximum efficiency) and you should be able to dominate everyone around you.