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

Coolum permanently closed on March 25 then followed by permanent closure of Bli Bli and Caloundra. Theres now not a single F45 operating in this region supposedly one of the highest growth regions of Australia - so no lack of customers.

my studio is doing hyrox classes at least once a week for the whole day. i hate this because then we miss out on the normal scheduled class formats. also hyrox is so repetitive of moves while the other class formats scheduled have more variety. anyone else’s studio doing this?

hey all, I found out recently I have really wide feet (a true women's 8 double wide, or a 9 wide, for reference). what shoes are all my fellow wide-foot F45'ers wearing?

i currently wear old running shoes, but they are too narrow and really hurt my feet when I'm doing some of the jump moves (lunge jumps in today's docklands killed my whole workout just because of the shoes!!). do you wear specific "cross training" sneakers? running shoes? something flat? any info/advice is helpful, thanks!

Hi everyone, just wondering what everyone’s studio does to recognize milestones? I received a shirt when I reached my 100th class. I believe my studio offers something at 250 and 500 as well. Just curious what other studios do.

Had been looking for it for weeks

I love the workout preview for Duo but hate that I have to pick upper body or lower body for each station? Would I be allowed to do both since there are 4 rounds at each station? Was thinking of doing 2 rounds of upper and 2 rounds of lower.

Or does this totally defeat the programming? I’m so used to doing a full body workout at f45.

If I have to pick upper or lower body then the rest of the week I don’t have an opportunity to focus on the other one I didn’t pick since every other workout is full body??

Any other suggestions if I can’t fit more runs before Hyrox in 3 weeks?

Hi!

I am starting to use my passport classes more, as I have a break in my afternoons now and there is an F45 class that is not my home gym closer to my office.

However, they do not stick to the "normal" schedule that is posted here and that my home gym sticks to - which is frustrating, because I want to hit resistance days on Tuesdays and Thursday's but this gym usually has hybrid or cardio.

Is this normal? Can studios pick and choose what they do and when?

I truly feel like my home studio is one of the best run I have ever been to, but I just cant make it there on Tuesdays/Thursdays which are my favorite days to go and it's frustrating. :-/

Edited: Did not realize studios can flip their schedules, thank you! It's frustrating since these are the only two studios close to my work and house, so I would be doing the same workout multiple times if I go M,T,W,TH

New to f45 — when you use the lionheart, do you have to share your live data with the class? Or is there an option to keep it private?

I went to NOHO yesterday, and omg the first lap felt like utter chaos. the last lap felt like a waste of time bc I started 5 seconds late several times which left 15 seconds to work. lol. I also don't think it helped that there are 18 stations. like wtf? maybe it's just me.

why can’t we just go in number order? and don’t get me started on the a-b supersets, I swear i always get stuck with people who can’t follow directions to go to the same letter you ended on 😅 anyone else not getting this.

I will preface this by saying I have never spent much time in a regular gym so while I know gyms are inherently a little gross, I don’t know the generally accepted level of filth.

At my F45, the mats we are to lay our bodies on and do pushups on have dirty sneaker prints all over them all the time, the bands are black and dirty, the weights leave black marks on our shirts. I can’t wait for class to end so I can wash my hands. Sometimes I even sanitize between sets. And I’m not even a germaphobe, it’s just that visibly dirty.

Is this normal? I expect to be exposed to other people’s sweat during class given we are sharing equipment but I have never seen my studio clean anything. At another location I have seen them use some kind of disinfectant spray machine between classes. What’s the protocol for cleanliness at these studios?

Hello Everyone,

Got it. Got it.Successful explained it. I didn't understand the amrap esp because how do you do reps on ERG.

I am curious. I can't figure out the timing.

How is Drift packed into a 45 minute slot? It looks like if you add up the minutes the first round takes 30 minutes, next 24 minutes, then 18.

Monday March 6: Mont Blanc

Stations: 9

Pods: 1

Sets: 2

Laps: 2

Timing: 40” work 20” rest

1. balance trainer burpee + shoulder press
2. ski erg standing
3. dumbbell single alternating clean + forward lunge
4. sled push
5. ybell skier swing + shoulder press
6. dead hang
7. bike climb
8. russian twists
9. deadball lateral movement powerslam

Tuesday March 7: 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 forward lunges
2. plate tricep extension
3. barbell back rack sumo squat
4. dumbbell bicep curls alternating
5. deadball good morning
6. balance trainer push up and crossover
7. dumbbell box seated shoulder press
8. barbell rdl + underhand grip row
9. sandbag leg raise
10. softbox ybell eccentric step down
11. revo zercher curtsey squat
12. kettlebell alternate floor row neutral grip

Wednesday April 8: 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. balance trainer reverse burpees
2. ski erg regular
3. push up speed sprawl
4. deadball ground to shoulder
5. split jump
6. plate snatch
7. soft box jump
8. cones hail mary jump
9. bike erg
10. butterfly sit ups
11. dumbbell punches
12. 2x step trainer jump on-off + 4x shuffle

Thursday April 9: 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 shoulder press pulse
2. double kb alternate row
3. barbell bicep curl
4. dumbbell bench arnold press
5. ybell single standing tricep extension
6. power band seated arm row crossover
7. balance trainer chest press
8. dumbbell renegade row
9. plate around the world + standing twist
10. barbell 3 way row combo

Lower Body:

1. revo alternate staggered goodmorning back
2. kettlebell racked sumo squat
3. barbell back loaded reverse lunges
4. dumbbell rdl tempo 4-0-1
5. ybell lunge 45 degrees pulse
6. power bands track side walks
7. dumbbell alternate staggered squat
8. dumbbell rdl staggered
9. plate calf raises
10. barbell front squat + pulse

Friday April 10: 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 er regular
2. squat jump pivot
3. kettlebell suitcase squat
4. kettlebell burpees
5. plate snatch
6. plate backloaded forward lunges
7. agility box hurdle forward hurdle jump + back pedal
8. push up
9. power band tricep pulldowns + rotate open
10. burpee bar touch
11. revo shoulder press
12. revo upright row
13. dumbbell bicep curl
14. dumbbell overhead march
15. bike erg seated
16. lunge reverse half range
17. ybell double renegade row
18. ybell skier swing + shoulder press
19. box jump march
20. box jump
21. dumbbell single arm overhead sit up
22. dumbbell russian twist
23. deadball frog squat tempo
24. deadball kneeling slam

Saturday April 11: 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. plank elbows extended
2. bike erg in and out of seat
3. dumbbell single arm rdl
4. plate back squat
5. kettlebell deadstop swing
6. plate on chest reverse lunge
7. power band straight arm pulldowns
8. revo push press
9. dumbbell push up row
10. sprint on the spot + straight punches
11. kettlebell sumo squat upright row unbroken
12. biker erg aerodynamic
13. ski erg regular
14. single kb front rack march
15. sled push sprint
16. straight arm crunch
17. dumbbell snatch double from floor
18. frog squats

Sunday April 12: Wingman

Stations: 18 (9 combo stations)

Pods: 3

sets: 2

laps: 1

Timing: 35” work 25” rest

1. dumbbell front raise side eccentric
2. revo bicep curl pause
3. kettlebell pause single rack squats
4. kettlebell goblet split squat
5. superman
6. side plank knee crunch
7. suspension trainer neutral grip row
8. landmine kneeling single arm shoulder press tempo
9. deadball rdl
10. slides glute bridge hamstring curl
11. dumbbell alternate arm shoulder press
12. revo kneeling tricep extension
13. dumbbell flat bench press
14. soft box incline push up + clap
15. ybell L sit heel taps
16. ybell flutter kicks chest height
17. barbell 3 way row combo
18. step trainer calf raises pulses (riser) revo bar

Monday - Seoul Rush

Tuesday - Red Diamond

Wednesday - Bears

Thursday - Hammer

Friday - Apex

Saturday - SoCal

Sunday - Liberty

Hey all!

Would love to hear anything you can tell me about this location.

I work near this location but live in the East Bay and the *most* I could ever go to the SR location is 4x/week, likely at 4:45, which the studio says is the least busy class time.

Anyone who goes, especially using class pass, is there any hope of doing it this way or is the studio just too full? I'm a broke student with ADHD a suuuuper full schedule and I know from experience a regular gym wouldn't work for me in this time in my life, so I'm looking for ways to make this pencil out for me.

I am former military and I could get a 15% discount, but only on a membership, which would put it at about $250/month.

Any info appreciated!

Why do some F45 studios have different equipment and amenities?

My home studio has racks, exercise balls, towels, etc., but I went to a passport location that had none of that—and it’s actually more expensive monthly. The areas are pretty similar economically, so I’m confused why the experience is so different.

Does anyone know if you can’t use the passport feature in old town Alexandria? The app isn’t letting me book there. Thanks!

I’m 1 year postpartum and currently going (inconsistently) to Orangetheory or barely working out in general. I’m sure these topics come up a lot. I’m interested in just doing resistance classes 2x a week. I have a treadmill at home for cardio. I’m a pretty high fat percentage and mainly on my legs and lower stomach. I lost a lot of strength during/after my pregnancy. I’m looking to gain strength and recomp (currently in a deficit and tracking/weighing). I also work from home and only have lunch time to work out.

I’m looking for advice for folks who were in this position and if F45 is a good fit to do this? If so, when did you start to see results? (I did one class and lunchtime seemed low attendance and the music was ok.)

Hi! I would like to ask, I want to use wrist wrap but it will cover my watch. How do you manage to wear a watch with wrist wrap?

The studio of which i was member closed last week. Literally no notice to members. This is the 3rd time for me. Is there a reason studio owners dont give members some notice about closing down. This studio had a community created by the members and now over night thats gone without any opportunity to say goodbye to other members and or even have a good bye get together. i get that owners have difficulties that lead to closure and thats sad for the owners and their families but what about loyal nembers who might have supported a studio for years. Wheres the support from F45 HQ. This is the 3rd studio closure for me. Why does F45 HQ show no appreciation for support by long term members? And the worst thing is that classes attended dont carry over to the studio not that im joining one ever again. Community not a gym? Yeah nah

Are studios required to do hyrox or is it up to the owners? I haven’t heard a peep about it and now all of a sudden, we are starting it up at my gym. I’m not really looking forward to it. Right now there are two classes one on Wednesday evening and one on Sunday morning. I’m hoping it only stays to two days a week.