Orangetheory Dri Tri 2024

Orangetheory Dri Tri

Orangetheory Dri Tri Information: In 2017, I had only been a member of Orangetheory Fitness for a few months. After working at the clinic for 8 hours, I went straight home, changed into my workout clothes, and ran.

I got in my car and drove to the studio for an hour of HIIT training.

orange theory fitness

I felt like I had no energy and couldn’t keep up with the workouts more than once. Remember that I did these sessions twice a week after I got home from work. By then, I was getting tired.

I wanted to cancel my membership because I felt like coming here was a waste of time… But then I heard about the Dri-Tri Challenge one day.

What Is the Orangetheory Dri Tri?

The Dri tri is a type of triathlon that takes place on dry land, as the name suggests Orangetheory Fitness studio or in your own home if you have the equipment).You can also check out latest OrangeTheory membership prices.

The first part is a 2,000-meter row that you time to see how fast you can do it. Then you move to the weight floor and do 300 reps of six bodyweight exercises (we’ll talk more about those later). After that, you run a 5K (3.1 miles) for time.


As opposed to the usual workout of the day, Dri Tri classes are held at specific times, and each class is geared toward a specific event.

Dri Tri starts this year on September 18, but you can sign up before then. Hillman said that no one has to do the Dri Tri. So even if you’re an OTF member, you don’t have to do it if you don’t feel like it. If you want to do something challenging, you can also try out Orangetheory Transformation Challenge.

Hillman stressed that the only person you compete against in the Dri Tri is yourself and that you go at your own pace.

What Are the Orangetheory Dri Tri Floor Exercises?

The DriTri consists of these six bodyweight exercises, which you will do twice for a total of 300 reps. When the first exercise is done, you move on to the next one (bench hop overs followed by bench tap squats, etc.).

When you’ve done all six moves, you start the circuit all over again. Don’t be fooled: even though there is no equipment for strength training, you can still push yourself with just your bodyweight.

  • Bench hop over: 40 reps total
  • Bench tap squat: 20 reps total
  • Bench step-up: 20 reps on each leg (40 reps total)
  • Push-up: 20 reps total
  • Plank jack: 20 reps total
  • Burpee: 10 reps total

Bench hop over

bench hop over

Starting Position:

Straighten up and put your feet about shoulder-width apart. You should put a bench next to yourself.


At the same time, bend your knees, move your bottom back, and put your hands on the bench. With the help of your hands, quickly open your hips and knees and jump over the bench. Try to land on the other side of the bench in a soft way. Do the same thing on the other side.


Make sure that your knees always face your toes.

Bench tap squat

A bench squat is just a squat with your back on a bench. At the bottom of your fall, you tap the bench with your behind.

This helps you know when to start lifting back up to standing, so it’s a good way to remember the form. If you do a regular squat without a bench, you’re likely to go deeper than a beginner would.

bench tap squat

Bench step-up

The step up is a great all-around exercise that is good for everyone because it can be changed to make a tough workout for anyone, whether they have just started working out or have been working out for years.

It’s not likely to hurt you, and with a few tweaks, you can get a good cardio and strength workout from it.


A step is great for all of the reasons listed above, but it’s also great because you can do it just about anywhere. All you need is a step, a sturdy chair or bench, and some weights if you want.

Benefits of Bench step-up:

  • Improve Symmetry & Balance
  • Increase Your Squat & Deadlift Strength
  • Save Your Lower Back
  • Develop Explosive Leg Power
  • Creates minimal stress on the knee
  • Cardio
  • Step Height
  • Weight Amount
  • Speed


Have you ever done a push-up so hard that your hips hit the ground and your arms could hardly bend? We’ve been there.

A push-up is a functional movement for the whole body that is great for getting stronger. It also works your core and lower body, which is a bonus.

push up

Since it’s a bodyweight exercise, you can do it just about anywhere. There are also a lot of different ways to do it to keep things interesting.

So, if you haven’t been able to do a perfect push-up before or just want to improve your form, here are the details you’ll need to master.

  • Start in a high plank position
  • Lower your body
  • Push back up

Plank jack

Plank jacks are a type of cardio exercise that also strengthens your core. They can help you build up both your upper and lower body muscles.

Adding plank jacks to your workout routine a few times a week may also help you get stronger and more stable in your core, burn calories, and lose fat.

Read on to learn more about the benefits of plank jacks, how to do them safely, and how to get the most out of them.


  • Start in plank position, with your arms outstretched, your hands under your shoulders, and your feet together.
  • From your head to your heels, your body should be in a straight line.
  • By using your abs, you can help keep your lower back from getting hurt.
  • Do a horizontal jumping jack by putting both feet wide apart and jumping.
  • Stay in the plank position and jump your feet back together quickly.
  • Jump back in and out again and again. Keep your back flat, and don’t drop your hips at any point during the move. Your arms should stay in the same place.
  • Start with 10–20 seconds of plank jacks. To make a move harder, you can work for up to 60 seconds or jump faster.


Even though burpees have a funny name and aren’t as well-known as pushups or squats, they are a hard exercise that works most of your major muscle groups.

A burpee is mostly made up of two parts: a pushup and a jump in the air.


Doing several burpees in a row can be tiring, but this versatile exercise may be worth it if you want to build strength and endurance, burn calories, and improve your cardio fitness.

Here’s how to do burpees right and safely, as well as different ways to do them if you want to make them easier or harder.

Burns calories

In one minute, most people can do about 20 burpees. The table below shows how many calories you can burn by doing burpees nonstop for one minute.

Weight Calories burned
125-pound person 10
155-pound person 12.5
185-pound person 15

Based on this chart, a person who weighs 155 pounds can burn about 250 calories in 20 minutes by doing burpees.

If you do burpees more quickly, you’ll burn more calories.

How Do You Train For Dri Tri

Even though DriTri is good for first-timers, you should have taken a few classes before trying it.

You’ll need to get ready in the weeks before your DriTri. Here are the five best ways we know to train for DriTri:

  • In the weeks before DriTri, you should go to Orangetheory classes twice or three times a week. Your OTF workouts prepare you for DriTri by strengthening you and giving you the confidence you need to take on the challenge.
  • Take part in Orangetheory’s most popular workout, “Infinity,” on March 3.
  • This workout was made to help you get ready for a DriTri. It includes a row for distance, body-weight reps, and a run for distance. It’s like a small DriTri.
  • Talk to people in your area.
  • It’s important to stay in touch, whether it’s online or with your fellow members, and coach at your home studio.
  • One thing is that people who have done it before can tell you what to expect. You’ll also have people to help you along the way and keep your spirits up.
  • Drink water and eat well.
  • To perform at your best, you need to eat well and drink enough water.
  • Eat a meal you know is good for you the night before your DriTri. Don’t try to eat a lot of carbs or a new recipe.
  • “I don’t want people eating pasta the night before the DriTri just because they think it will help them do better,” says Madison Senior of OTF in Smyrna, Georgia.

Also Check

Orangetheory Transformation Challenge

Orangetheory Heart Rate Monitor

Orangetheory Splat Points

F45 VS orangetheory

Orangetheory Classes

How To Become An Orangetheory Coach

Orangetheory Daily Workout

How Much Do Orangetheory Coaches Make?

What Is the Orangetheory DriTri Sprint?

Orangetheory Fitness also has Orangetheory DriTri Sprint classes if you want to take on the challenge of the DriTri in a different way.

They are basically half of the DriTri: 1,000 metres of rowing, 150 repetitions of bodyweight exercises, and 1.55 miles of running or jogging on a treadmill.

The DriTri Sprint classes at Orangetheory are held on the same days as the regular DriTri classes, but at different times. During the workout, you can also try a points system called splat points,” It lets you know exactly how long you’ve been in the orange and red heart rate zones together.

Is There an Extra Cost for OTF’s Dri Tri?

Yes, there is a fee to participate in Orangetheory’s dri tri. In most studios, this fee is $25. But members who don’t have an unlimited membership have to pay this fee.

So, the basic, elite, and session plan members must pay to join, but the premier members can join for free.

In theory, everyone who wants to take part in the challenge must sign up for it to reserve a spot.

Most OTF members are looking forward to the event, so if you sign up late, you might miss out on the spot.

You can avoid the rush, though, if you book your spot and pay if you have to as soon as the dates for the challenge are announced.

Preparing For The Dri Tri

Do your homework

Ask people in your class who have done a DriTri before what you can expect. You’ve probably been wearing a mask in class for a while now, but you should read up on how to make sure yours fits right, that you’re wearing the right one, and that it’s comfortable.

Leverage the Orangetheory tech

Use your own measurements to set goals for the DriTri, and use the app to get workout tips.

Check your stats to see how you did in class workouts, and use that information to help you set a pace for each DriTri segment.

Eat what you’d normally eat

Before a class in Orange Theory. Madison says, “I don’t want people to eat pasta the night before the DriTri just because they think it will help them do better in the class.”


You do that anyway, right? But make sure that you do it the day before. Keep an eye on the color of your urine. If it’s light, that means you’re well-hydrated.

Doubt yourself? Your coach doesn’t

You do that anyway, right? But make sure that you do it the day before. Keep an eye on the color of your urine. If it’s light, that means you’re well-hydrated.

During The Dri Tri

For the floor exercises


She says, “Make sure you work at a steady pace.” “Short breaks between sets are better than long breaks after all of them.

For example, instead of doing 20 pushups at once, “knock off five. “Take a few deep breaths, then knock off five more, and do that again.”

For the Treadmill

“As soon as you finish your last rep on the floor, go to the treadmill right away,” says Madison. “Don’t try to breathe, fix your hair, or get water while you’re sitting there.


Press the green button to start walking. The faster you start going farther on the treadmill, the faster you’ll finish. Instead of standing there for minutes, you’ll be making progress.”

Once you’ve found your rhythm, use the way of running that has worked best for you in class. For example, Madison does intervals. She pushes herself for three minutes and then runs at her normal pace for one.

For the row


Madison says, “Run a minute slower than your personal record.” “If 2,000 meters takes seven minutes, aim for eight.

Most of the time, after a 2,000-meter row in class, you’re too tired to do anything else. In the DriTri, you need to pace yourself, so you have enough energy for the floor exercises and the treadmill run.

What Will Happen at Dri Tri?

Dayton (Sunday, 9/11) – After Dri Tri, there will be a Fitness Festival and Bengals Tailgate party at Austin Landing.

Businesses from the Dayton area that deal with fitness and health will be there for the afternoon. Participants in the Dri Tri will get a free drink ticket to use at the tailgate party.

Enjoy your Dri Tri, and then stay to watch the Bengals play the Steelers and enjoy food trucks and a great party.

Cincinnati (Sunday, September 18): After Dri Tri, members can bowl as much as they want at the Fowling Warehouse.

There will be fitness vendors from all over Cincinnati who will give away cool free stuff to everyone who comes. Grab a bite to eat from the food truck on site, and every member will get one free drink at the bar.

Also, the Fowling Warehouse is the official place to watch Bengals games when they aren’t playing at home. It will be where the away game party is held all afternoon.

How to Prepare for the Orangetheory DriTri

You can physically prepare for the Orangetheory DriTri in the weeks and months ahead by taking Orangetheory classes.

Running and Rowing on your own, and completing the Orangetheory Infinity Workout on Sept. 3. Hillman, on the other hand, wants everyone to remember that DriTri is for everyone.

Hillman told POPSUGAR that one of the best things about Orangetheory is working with people of all fitness levels. “Sometimes we even say that everyone is an athlete.”

She also said that if you are nervous, you can use that feeling to give you energy for the big day. Coaches and fellow members will cheer every participant on, and Hillman said the atmosphere on DriTri days is electric.

“It is pure magic. It’s a big deal. It’s so full of life, “she told me. “One of the most exciting things for a coach is to see a member finish a task or challenge that they didn’t think they could do.”

To get ready for the DriTri, drink lots of water before and after the workout, get a good night’s sleep the night before, eat a meal or snack with carbs and protein before (if you don’t do fasted workouts), and blast your favorite pump-up song or playlist to get you in the mood to crush your workout.

Are you ready to take on the DRI TRI? Check out the Orangetheory website to find out how to sign up at a nearby studio.

Why Should I Participate in the Dri Tri Challenge?


At Orangetheory, the dri tri challenge is usually a break from the regular class days and a way to add some excitement. We all want something different to look forward to, right?

Also, both basic and elite members can use dry tri as a great reason to take an extra class. In this case, you only have the chance to take the class for six months, so you should expect the best.

Aside from that, the challenge gives members a chance to prove their OTF milestones, especially if they think they’ve really improved. So, the length of time you spend in the dry tri session tells you how much you row, do reps, and run in a normal class.

During the drive tri, there is also the chance to push yourself more. A good number of participants have shown that with the right motivation and commitment, anyone can do more than they thought they could.

Don’t forget that the other class members and the coaches will cheer for you. During dry tri sessions, everyone else thinks you can do it, and there’s nothing better than showing them they were right!

Last but not least, most studios give everyone who comes to a small gift. So, you might just get a towel or water bottle to take part. In other parts of the world, the best players participate in regional competitions.

Orangetheory Dri Tri Bottom Line

It refers to the special Orangetheory days that happen twice a year when people do something different to challenge themselves.

As with most OTF classes, there are three sessions: rowing, floor reps, and treadmill training. But there is a goal for each in this case, and each person should try to reach the goal in the least amount of time possible.

So, how long would it take you to do 300 reps, 3000 metres of rowing, and 5000 metres of running all in one session? Sign up for Orangetheory’s next dri tri to find out.

FAQ – Orangetheory Dri Tri


How long does it take to complete Orangetheory DRI Tri?

Most studios give each heat about 90 minutes, which is long enough for most people to finish the Dri-Tri. In fact, most people can finish the Dri-Tri in less than an hour.

Does orange theory DRI Tri cost money?

It… More will include a 2000-meter row, 300 repetitions of body-weight exercises, and a 5-kilometer run on a treadmill.

The registration fee is $25, which includes an OTF duffle bag, a T-shirt, and a workout towel or water bottle. If you are a returning DRI TRI member, the fee is only $15

Can you power walk DRI Tri?

Unlike a traditional triathlon, which includes a swim, a DriTri consists of a 2,000-meter row, 300 bodyweight exercises (like burpees and pushups), and a 5K on the treadmill for runners, joggers, and power walkers.

What are the floor exercises for DRI TRI?

  • Bench hop over: 40 reps total.
  • Bench tap squat: 20 reps total.
  • Bench step-up: 20 reps on each leg (40 reps total)
  • Push-up: 20 reps total.
  • Plank jack: 20 reps total.
  • Burpee: 10 reps total.

This article I have created to give you the complete information about the Orangetheory Dri Tri with its services you get.

Check out the given all details which helps you to know about the OrangeTheory. Get detailed information about membership at

If you want to know about the other gym prices then visit our website

Disclaimer: We gathers actual OrangeTheory cost information from sources such as on-site visits, and phone interviews. The prices reported on this webpage derive from one or more of those sources. the OrangeTheory cost reported on this website may not be current and may vary by location. To obtain current pricing, contact the individual fitness centre of interest to you.

0 0 votes
Article Rating
Notify of
Inline Feedbacks
View all comments
Would love your thoughts, please comment.x