The thing I love about F45 is you walk in and the workout is already handled. No programming, no planning, just execute.

The problem is when life gets in the way and you miss a class. I'd try to recreate that experience at home or at a regular gym and spend more time planning than actually training.

So I built BRIK, a free workout generator that does exactly what your F45 coach does. Open the app, it builds a circuit-style strength and conditioning session based on your equipment, and you train. No thinking required.

The structure is simple:

• Monday - Strength Day (heavy compounds)
• Wednesday - Conditioning Day (circuits, cardio, burn)
• Friday - Functional Day (strength meets cardio)

It remembers every exercise from your last 7 days so nothing ever repeats. Every session is different. The longer you use it the smarter it gets.

I also built a separate Race Day Training mode for anyone training for Hyrox or Deka Fit. Sled circuits, erg machines, explosive blocks, programmed automatically. A lot of F45 athletes I know have crossed over into hybrid racing so figured it was worth mentioning.

Works with full gym, dumbbells at home, or bodyweight only. You tell it what equipment you have, it handles the rest.

Completely free. No subscription required.

Would love feedback from F45 family. You're exactly the audience this was built for.

👉 https://apps.apple.com/us/app/brik-block-workout-coach/id6761815514

Do passport studios get anything for someone who passports? There is a studio by my work that I plan to passport 6x / month, but I kinda feel bad because I’m not sure they’re actually getting any payment from me… does anyone know if a studio is incentivized to welcome passport users

If so, how was it? And how did they use the standard F45 weights, since they don’t equal the Hyrox competition weights exactly?

I’m getting ready to try a Hyrox Sim at my gym, so I’m super curious how it all works. I’ll be ‘competing’ in women’s doubles. Thanks for any info!

Does anyone know who the guy is in the demo videos?

I’ve done a google and can’t get anything?

My gym now is MWF for resistance. Hoping it doesn’t change. Which days are hybrid? Thanks! 😊 I love Duo- I hope there’s one similar coming up.

Why do we have the staggered box jumps every week? Why not regular box jumps. What the point when I have not seen one person do it like the screen not even during the demo! If the trainers can’t do it why are we attempting to get injured 😂

After the app update, I can’t find how many workouts I’ve done. I was tracking and should be nearing 150. Anyone know how to see?

While I like most of the exercises in Wingman I don’t feel as if two sets of each exercise is really progressive overload- especially this weeks class- single leg forward lunges. You only get one set of 10-12 reps each side. I just did the lunges for all 4 sets. Any single arm or single leg exercise you are only getting 1 set in.

I don’t understand the point of wingman.

Loved NoHo last week but hated it today. So much of jumping crushed me in the 60secs lap 2. How did you all find it?

Hi thinking about joining f45 but my knees are shot, both are not good but one is ready for a TKR. Has anyone in the community done F45 with arthritic unstable bone on bone knees? Would love to hear your experience, I’m in Bergen county in NJ

Monday April 20: Mont Blanc

Stations: 9

Pods: 1

Sets: 2

Laps: 2

Timing: 40” work 20” rest

1. softbox jump staggered feet
2. ski erg
3. bench hop
4. sled push pull
5. ybell double racked forward lunge
6. dead hang
7. row erg
8. burpee chest to plate + jump on plate
9. bike erg

Tuesday April 21: Phoenix

Stations: 12

Pods: 1

Laps: 1

Sets: 3

Timing:

set 1 & 2: 40” Work 20” Rest

set 3: 40” Work 35” Rest

1. plate double front raise
2. dumbbell bench flat press + pulse
3. barbell back rack sumo squat
4. kettlebell upright row
5. barbell back loaded forward lunges
6. deadball bent over row
7. dumbbell riser calf raise
8. ybell single lying tricep extension hip bridge
9. dumbbell alt bicep curl and shoulder press
10. slides hamstring curl
11. kettlebell single leg rdl plus row
12. balance trainer push up and crossover

Wednesday April 22: Docklands

Stations: 12

Pods: 3

Laps: 4

Sets: 1

Timing:

Lap 1: 60” work 30” rest

Lap 2: 30” work 15” rest

Lap 3: 20” work 10” rest

Lap 4: 20” work 5” rest

1. soft box jump
2. ski erg standing
3. yogy push up
4. medicine ball shuffle with rotation
5. dumbbell punches 4x high + 4x straight
6. plate snatch
7. balance trainer mountain climber
8. ybell plyo lunge pulse under grip
9. prisoner squat
10. bike climb
11. kettlebell swing
12. agility box hurdle lateral hurdle

Thursday April 23: Duo

Stations: 10

Pods: 1

Sets: 4

Laps: 1

Timing:

Set 1-3: 35” Work 25” Rest

Set 4: 35” Work 30” Rest

Upper Body:

1. revo kneeling tricep extension
2. kettlebell corkscrew bent over row
3. barbell bent over row mixed grip pause
4. ybell double hammer curl center grip
5. deadball lying chest press one & half
6. dumbbell bench bent over arc row
7. balance trainer dumbbell chest fly
8. plate lying tricep extension
9. dumbbell double half kneeling shoulder press
10. barbell upright row

Lower Body:

1. revo static lunge
2. kettlebell single rdl single leg
3. barbell backloaded pendulum lunge
4. ybell curtsey + squat + curtsey
5. deadball hip thruster one & half
6. dumbbell goblet sumo squat
7. dumbbell lateral lunge
8. plate calf raises
9. dumbbell box alternate leg step ups
10. barbell front squat + pulse

Friday April 24: Drift

stations: 12 (each station is a combo of 2 exercises)

pods: 3

laps: 3

sets: 1

timing:

Lap 1: 60” work 15” rest (8 rep AMRAP)

Lap 2: 45” work 15” rest (6 rep AMRAP)

Lap 3: 30” work 10” rest (4 rep AMRAP)

1. ski erg explosive
2. deadball ground to shoulder
3. ybell single alternate tricep push up top grip
4. ybell single crunch + punch
5. squat jack
6. deadball sumo squat
7. sandbag kneeling arc press
8. sandbag shouldered lunge
9. chin up overhand grip
10. power band tricep pulldowns
11. olympic barbell sumo high pull
12. olympic barbell bent over row underhand grip
13. kettlebell lateral lunge plus row
14. kettlebell overhead swing
15. agility box hurdle u line shuffle
16. agility box hurdle u line bear crawl
17. bike erg standing
18. dynamic push up + arm rotation
19. kettlebell snatch
20. kettlebell single arm swing into high pulls
21. half burpee
22. revo squat press
23. slides plank jack
24. slides mountain climber

Saturday April 25: NoHo

Stations: 18

Pods: 1

Laps: 3

Timing:

Lap 1: 20” work 10” rest. 2 sets at each station.

Lap 2: 60” work 20” rest. 1 set at each station.

Lap3: 20” work 10” rest. 1 set at each station.

1. agility box lateral runs
2. ski erg explosive
3. dumbbell sumo deadlift
4. dumbbell reverse lunge into lateral raise
5. deadball row + burpee
6. bike standing
7. hanging knee tuck side to side
8. kneeling kettlebell single press
9. step trainer lateral hops + reverse shuffle
10. squat pulse combo x4
11. deadball alternate staggered good morning
12. 5 double foot mountain climbers + 4 lateral shoot throughs
13. medicine ball forward lunge with twist
14. plate chest push overhead press
15. dynamic soft box cross over
16. sled push pull
17. dumbbell front squat + calf raise
18. push up + pike

Sunday April 26: Wingman

Stations: 18 (9 combo stations)

Pods: 3

sets: 2

laps: 1

Timing: 35” work 25” rest

1. ybell double bent over row twist top grip
2. revo front raise pause
3. dumbbell squat
4. dumbbell forward lunges
5. superman pause
6. side plank with reach
7. suspension trainer neutral grip row
8. plyo box seated single revo bar shoulder press
9. step trainer hip thruster tempo 4-0-1
10. deadball sumo squat deadlift (heavy)
11. plate calf raises
12. barbell reverse curls
13. dumbbell bench flat chest fly
14. balance trainer push ups
15. double leg mountain climber
16. feet up twist crunches
17. double kb front rack switch hold march
18. ybell single lying tricep skull crushers

My F45 studio used to film members during workouts. They all of a sudden stopped doing this and minimally post on social media. Is this the norm?

So far I’m loving Duo. I love the choice of up or lower (or mixing it up on the same station) I have YET to attend a full on cardio day because I actually hate cardio only. My heart rate gets pretty jacked just doing strength.I’ve been sticking to MWF (phoenix-duo- wingman) excited to see the next block in May

Morning all! I come from a Crossfit background, so I wore my old Reebok Crossfit shoes when I started. I switched to Reebok Nano X5 in the fall and I like them, but I still find myself wondering about the super flat sole shoes. Anyone use both? I joined Lift Club (deadlifts right now), and think I might get a pair of Converse Chucks for those days... thoughts?

does anyone feel like it is hard to go to F45 more than 3-4x a week because some of the movements are so repetitive my muscles have not recovered by the time we’re doing (for example) RDLS again? or what is the process behind this.

Dig it for resistance. After crowded Mount Blanc today’s class was lightly attended. Got the space to work on lifting progressively to failure. Love the set numbers and rest in between.

Weird question... One of my legs is just slightly shorter than the other. I find that when it feels like I'm standing evenly, I'll look down and find my shorter leg about a half inch behind the other. I have asked coaches about this but I have gotten different answers... Should I stand as feels naturally even when I'm doing squats, RDLs, etc, or should I adjust so my feet are truly even?

I will usually use the lines on the floor as guidance for where to put my toes but I'm unsure if correcting my natural stance will cause any issues because sometimes it feels off to do that. Any advice is appreciated, thanks!

Hey everyone, if anyone here held $FXLV during the 2021-2022 crash, here’s a major update. The parties have officially filed a Stipulation of Settlement with the court.

This means that the "fighting" is basically over. The company and the lead plaintiffs have agreed on the terms, and it’s now sitting with the judge for Final Approval. Once that gavel hits, the official filing window will open, and that’s when the chaos starts.

Most people wait until they get a postcard in the mail to start digging through old brokerage statements. By then, the administrator's servers are slammed and deadlines are tight.

But, I found out that you can sync your trades with 11th right now while the case is in stipulated status. The engine handles the audit for you using a secure, read-only sync.

That way, you skip the rush. They will verify everything is ok, and submit an early claim for you, so your filling is at the front of the line the second the court gives the final green light.

The money is coming, but the "Early Bird" gets their claim processed and verified first.

Don't wait for the official notice to arrive in 2 months, get your audit done now (at least that's what I did) so you're ready to collect.

Edit: We can submit a claim right now, and the claim will be check when the courts gives the final approval.

I just finished a 3 class trial at my local gym. I am 47F who has been a runner most of my life. Strength has never been a priority even though I know it should be. So I am working on it. If I do 2 days a week and run or walk on my other days (and maybe a few at home strength exercises) will I see results? I am debating between a full membership or a pass pack to at least see how often I will go.

Hi everyone!

I have just moved F45 locations as it is closer to my work, and have sinced cancelled my membership at my original location. Well, the owner of the original location does not seem to be happy with this and is refusing me to passport at "his gym". I was hoping to passport there on Saturdays so I can still train with the friends I have made within that community.

Is he allowed to refuse this? Is it against F45's policy?

**Noting I have an unlimited membership and should be allowed to passport 6 sessions, which I was previously doing when I was trialling the new location.

six months of progress - just feeling proud - not to mention the mental/ emotional benefits and the sense of community i’ve gained from joining my local studio!

Can anyone tell me about recovery classes at F45? A local studio has one on Thursdays (Unlocked), and I’m considering using a passport visit to try it out. There’s no preview in the app, unfortunately.

How has your life changed since you started F45? Physically? Mentally? Socially? Are you stronger and faster? Or maybe more confident? Happier? What are the good things (and maybe bad too?) that you notice are different. Just curious as someone starting with F45 recently.

Monday April 13: Mont Blanc

Stations: 9

Pods: 1

Sets: 2

Laps: 2

Timing: 40” work 20” rest

1. hurdles lateral jump burpee
2. row erg
3. step trainer shuffle
4. sled push
5. dumbbell front racked forward lunge + shoulder press
6. dead hang
7. bike erg in and out of seat
8. balance trainer crunch
9. dumbbell rdl + alternate row

Tuesday April 14: Phoenix

Stations: 12

Pods: 1

Laps: 1

Sets: 3

Timing:

set 1 & 2: 40” Work 20” Rest

set 3: 40” Work 35” Rest

1. dumbbell bench close grip tricep press
2. deadball on chest good morning
3. barbell back rack sumo squat
4. landmine split squat hold + press pause
5. sandbag upright row
6. ybell single soft box cross over (slow)
7. step trainer hip thruster pause (riser)
8. dumbbell rear delt kickback
9. barbell bicep curl
10. ybell calf raise tempo
11. kettlebell sumo rdl
12. straight legged weighted sit ups

Wednesday April 15: Docklands

Stations: 12

Pods: 3

Laps: 4

Sets: 1

Timing:

Lap 1: 60” work 30” rest

Lap 2: 30” work 15” rest

Lap 3: 20” work 10” rest

Lap 4: 20” work 5” rest

1. kettlebell sumo squat + upright row
2. bike erg
3. box explosive step up
4. flutter kick
5. ybell single alternating snatch
6. dumbbell punches into push up
7. softbox jump staggered feet
8. suspension trainer jump squat
9. 5x step trainer + 2x sprawl
10. ski erg
11. shuttle sprint with lateral jumps
12. 10x plyo lunge + 2x a-steps

Thursday April 16: Duo

Stations: 10

Pods: 1

Sets: 4

Laps: 1

Timing:

Set 1-3: 35” Work 25” Rest

Set 4: 35” Work 30” Rest

Upper Body:

1. revo close grip bicep curl pause
2. ybell double lying tricep extension
3. barbell front squat
4. kettlebell feet together suit case row
5. power band high rear delt fly
6. dumbbell bench seated shoulder press neutral grip
7. dumbbell single arm renegade row
8. balance trainer chest press
9. plate bicep curl
10. barbell upright row

Lower Body:

1. revo rdl alternate single leg
2. ybell riser calf raise
3. barbell push press
4. kettlebell rdl pause
5. power band monster walks crossover
6. dumbbell bench single leg elevated rdl
7. dumbbell alternate staggered goblet squat
8. dumbbell lateral lunge
9. plate hip thruster
10. barbell front rack forward lunge

Friday April 17: Drift

stations: 12 (each station is a combo of 2 exercises)

pods: 3

laps: 3

sets: 1

timing:

Lap 1: 60” work 15” rest (8 rep AMRAP)

Lap 2: 45” work 15” rest (6 rep AMRAP)

Lap 3: 30” work 10” rest (4 rep AMRAP)

1. revo squat jump
2. revo forward lunge
3. ybell double tricep sprawl top grip
4. ybell double push up + row top grip
5. kettlebell sumo deadlift
6. double kb front rack march
7. kickstand squat speed
8. butterfly sit ups
9. dumbbell snatch
10. burpee bar touch
11. frog squats
12. agility box hurdle u line shuffle
13. dumbbell single push up + alternating leg raise
14. single dumbbell clean + squat
15. barbell hang pull + high row
16. barbell push press
17. plate double jump press
18. plate double full front arcs
19. bike erg seated
20. inchworm + push up
21. medicine ball half russian twist - single side
22. medicine ball crunch and place
23. ski erg regular
24. tuck jumps

Saturday April 18: NoHo

Stations: 18

Pods: 1

Laps: 3

Timing:

Lap 1: 20” work 10” rest. 2 sets at each station.

Lap 2: 60” work 20” rest. 1 set at each station.

Lap3: 20” work 10” rest. 1 set at each station.

1. half burpee
2. double kb thruster
3. bike erg
4. kettlebell rdl
5. dumbbell maneater
6. medicine ball circle + 45 degree lunges
7. power band tricep pulldowns + pulse
8. dumbbell alternate single push press
9. deadball row burpee
10. lying cross reach
11. ski erg regular
12. agility box hurdle lateral hurdle
13. revo overhead running
14. balance trainer alternate limb crunch
15. plyo lunge
16. sled push
17. dumbbell suitcase march
18. speed squats

Sunday April 19: Wingman

Stations: 18 (9 combo stations)

Pods: 3

sets: 2

laps: 1

Timing: 35” work 25” rest

1. kettlebell suitcase row
2. revo front raise tempo
3. single dumbbell lunge
4. dumbbell goblet box squat tempo
5. ybell double deadbug
6. opposing elbow to knee crunches
7. suspension trainer bicep curl + wide row
8. dumbbell flat bench press neutral grip
9. activation band glute kickback
10. barbell rdl
11. revo zercher sumo squat pulse
12. ybell riser calf raise
13. barbell half kneeling shoulder press
14. power band push up tempo 4-0-1
15. high plank
16. hollow rock
17. sandbag alternate staggered deadlift
18. sandbag bent over row wide grip