Orangetheory All Out Mayhem 2023 | Date, Workout Format & Rewards

With its distinctive cardio and strength training mix, Orangetheory Fitness has quickly become a popular and productive fitness program. Their “All Out Mayhem” workout is among the toughest they provide. Read on as we dissect the Orangetheory All Out Mayhem workout, including its components, advantages, and what to expect from this extreme exercise program.

What Is All Out Mayhem Orangetheory?

Orangetheory All Out Mayhem

The annual All Out Mayhem event at OrangeTheory Fitness is a rigorous physical and mental test for all participants. This 6-day event usually takes place in May. During All Out Mayhem, routines like “The Gauntlet” and “The Inferno” are examples of challenging exercises.

Orange 60A 60-minute workout that combines cardio and strength training.
3GA 30-minute workout that combines cardio, strength training, and rowing.
Lift 45A 45-minute workout that focuses on strength training.
TornadoA 45-minute workout that features a variety of different exercises.
InfernoA 45-minute workout that focuses on high-intensity interval training.
Benchmark WorkoutA special workout that is used to track your progress over time.

Goal Of All Out Mayhem

The goal of Orangetheory Fitness’ All Out Mayhem exercise is to make you stronger and more fit than you ever thought possible. It’s a full-body, high-intensity workout that incorporates cardio, weights, and power moves. We have tabulated the main points of this strenuous exercise routine below:

DurationTypically, an All Out Mayhem session lasts for 60 minutes.
CardiovascularHigh-intensity interval training (HIIT) is at the core of this workout. It includes treadmill running or rowing machine intervals to elevate your heart rate and improve cardiovascular endurance.
Strength TrainingIncorporates bodyweight exercises, free weights, and resistance bands to target various muscle groups, promoting strength and muscle development.
Power ExercisesExplosive movements such as plyometrics, medicine ball throws, and box jumps are integrated to enhance power and agility.
Heart Rate ZonesOrangetheory’s signature heart rate monitoring system helps participants track their progress by spending time in specific heart rate zones, including the infamous “Orange Zone” (84-91% of your max heart rate).
All Out EffortsThe workout’s namesake, “All Out” efforts, are short, intense bursts of maximum effort to spike heart rate and maximize calorie burn.
Group SettingAll Out Mayhem sessions are conducted in a group setting, fostering motivation and a sense of community among participants.
Certified CoachesExperienced coaches guide participants through the workout, providing proper form instruction and motivation.

How Does OTF All Out Mayhem Work?

All Out Mayhem requires registration at your local OrangeTheory Fitness facility. Each year, the challenge begins on the Sunday of the final full week in May and continues for the next five days. 

You’ll have to get in four OrangeTheory sessions during the challenge. Orange 60, 3G, and Lift 45 are just some options available to you.

A unique All Out Mayhem t-shirt or towel will be yours to keep if you complete four exercises throughout the challenge. Free membership for a month or a gift card are just two examples of what you can win.

The Ultimate All Out Mayhem Ride


Typically, you’ll start an All-Out Mayhem workout with a vigorous warm-up to get your blood pumping and your muscles ready for action. Light jogging, dynamic stretches, and mobility exercises can all be part of this stage to boost circulation and mobility.

Cardiovascular Endurance

The cardio element of the workout consists of intervals of jogging or rowing on a treadmill or rowing machine followed by brief periods of rest. During these times, athletes are urged to give their all and enter the “Orange Zone” of maximal exertion.

Strength Training

In the realm of strength training, several workouts are aimed at certain muscle groups. An example breakdown is as follows:

Muscle GroupExercises
Lower BodySquats, lunges, leg presses
Upper BodyPush-ups, dumbbell rows, bench presses
CorePlanks, Russian twists, bicycle crunches
Total BodyKettlebell swings, medicine ball slams, burpees

Power Routines

Integrating power workouts helps improve explosive strength and speed. Exercises include squat jumps, box leaps, and medicine ball tosses against the wall.

All Out Efforts

“All Out” efforts are scheduled at specific intervals during the program. These quick bursts of activity are designed to increase your heart rate and help you burn as many calories as possible. They often include high-intensity power workouts or treadmill sprints.

Heart Rate Monitoring

The Orangetheory All Out Mayhem experience relies heavily on the heart rate monitoring technology. Heart rate zones are shown on giant screens in the studio, and participants wear heart rate monitors to track their progress. Individuals may better assess their effort with this real-time feedback and increase the time spent in the “Orange Zone.”

Motivation & Support

Orangetheory Fitness stands apart from other gyms because of the group environment and the encouragement and inspiration it provides its members. The challenge is shared by participants and coaches alike, creating an atmosphere of mutual support and inspiration.

ExerciseSets x RepsNotes
Warm-up1 x 10-15 min
Squats4 x 8-10Adjust weight as needed
Deadlifts4 x 6-8Adjust weight as needed
Bench Press3 x 8-10Adjust weight as needed
Pull-ups3 x Max RepsUse assistance if needed
Overhead Press3 x 8-10Adjust weight as needed
Lunges3 x 10-12 eachAdjust weight as needed
Planks3 x 30-60 sec
Cool-down1 x 5-10 minStretch and relax

Benefits of All Out Mayhem

When it comes to demanding and successful exercise experiences, many people turn to Orangetheory exercise, namely the All Out Mayhem session. Some of the benefits are as follows.

Maximum Calorie Burn

During and after a workout, the total number of calories burned can be increased by combining cardiovascular intervals, strength training, and power exercises.

Enhanced Cardiovascular Endurance

Cardiovascular fitness is boosted by HIIT exercise, leading to more incredible stamina and endurance.

Gaining Muscle and Strength

Strength training workouts help you gain muscle and get stronger overall.

Increased Strength and Quickness

Athletes and people hoping to boost their athletic performance can benefit from power workouts since they increase explosiveness, agility, and coordination.

Heart Rate Zone Training

The heart rate monitoring device at Orangetheory helps you get and stay in the “Orange Zone,” the sweet spot for fat burning and muscle growth.

Group Motivation

When people work out together, they gain a sense of camaraderie and inspiration that can drive them beyond their comfort zones.


The workout’s varied components keep things exciting and stave against monotony, making it ideal for consistent practice over the long run.

Tips For OTF’s All Out Mayhem

Think about these pointers before you go all out during your next workout:


Staying hydrated before, during, and after exercise is essential.

Adequate Garb:

Put on clothing you can move in and shoes made for jogging or lifting weights.


Fuel your body properly by eating a small meal or snack 1–2 hours before the session.

Show up early:

If you get there early, you can get a good warmup and know you’ll be ready for the workout.

Talk to your Instructors:

Talk to the instructors ahead of time if you have any injuries or health issues that could necessitate adjustments to the routine.

What are the rewards for participating in All Out Mayhem?

Studio-specific, but frequently seen among All Out Mayhem’s many awards are:

  • A special All Out Mayhem t-shirt
  • A chance to win prizes, such as free workouts or gift cards
  • A sense of accomplishment

Some production companies may additionally include other perks like a lottery ticket or a discount on items. Your local studio will provide details on the All Out Mayhem prizes in the weeks leading up to the event.

Previous All Out Mayhem events have provided the following examples of rewards:

  • Free Workouts
  • Store-specific gift cards
  • Products from Orange Theory like 2023 water bottles and T-shirts
  • Chance to win a significant prize, such as a vacation or fitness equipment

Contact your local studio and inquire about the All Out Mayhem prizes being provided if you’re interested in taking part.

When Is the Orangetheory All Out Mayhem 2023 Event?

Between May 20 and May 26, 2023, people participated in All Out Mayhem 2023. It was an annual tradition meant to encourage OrangeTheory participants to test their limitations. The competition lasts for six days and consists of several higher-intensity activities.

All Out Mayhem 2023 exercises roughly followed this schedule:

May 20The Gauntlet
May 21The Inferno
May 22The Crusher
May 23The Breakout
May 24The Showdown
May 25The Burndown
May 26The Finisher


If you’re looking to improve your cardiovascular endurance and strength and power, go no further than Orangetheory All Out Mayhem exercise. The exercise is  modified to meet the needs of people of varying fitness levels.

Remember that the key to achieving fitness objectives is consistency and that Orangetheory’s encouraging community may serve as a powerful source of motivation. If you’re ready to take your workouts to the next level by pushing yourself to your physical boundaries, All Out Mayhem is your program.