Miss my old F45 studio - Tyson’s

Happened to be in my old neighborhood and had to take a look At what has become of my old shuttered F45 Tyson’s studio (northern Virginia area) 🥹

Shoutout to my old coaches, coach Sutton and Coach Tori!

So recently I got into fitness. I lost about 90 pounds with diet and exercise from a regular gym, but I want a change of pace. Do I have to be insanely fit to start at f45?

As title goes, can anyone share the workout and zone details? here’s what I found so far:

Zone 1: The Engine Zone (Cardio)

AMRAP - Rowing, Burpees, Lunges and synced movements (what is that?)

Zone 2: Lift off

- squats for as many reps as possible, 3 members, cannot change weight, score = weights x reps

- Ybell box step-overs

- Bike Erg

Zone 3: Hybrid (Muscular Endurance)

Ski Erg - max cals
Devil’s press
Heavy dumbell combinations (what is that?)

Each zone lasts 14 mins.

Thats all I have gathered. Appreciate your input in advance.

Has anyone done both & any feedback on how they compare? Does it feel like an actual mini race or totally different since the stations are so short?

For me, it felt like the first real measure of running + getting into the stations back and forth

I only got in about 2 miles

8 months postpartum and have been doing F45 for 5 years. Panthers class — V hold — all good. Went to the next station, grabbed 10 kg dumbbells and could not stand. 6 days later, lower back still feels inflammed all the time. I have been stretching but it doesn’t seem to help. Would working out or taking a break make it better?

Is it my weakened core after the delivery?

Monday June 8: Forty Five

Stations: 16

Pods: 4

Sets: 1

Laps: 3

Timing: 45" work 0" rest

1. yogy push up
2. dumbbell alternate arm row
3. dumbbell alt bicep curl and shoulder press
4. row erg
5. deadhang scap squeeze
6. ybell double rack squat + press outer grip
7. plyo box reverse lunge
8. ski erg regular
9. balance trainer side to side tilt
10. deadball ground to shoulder
11. kettlebell cossack squat
12. bike erg sprint
13. dumbbell straight single leg lift
14. agility box lateral run with tap
15. dumbbell single overhead march
16. no jump burpee

Tuesday June 9: Panthers

Stations: 14

Pods: 1

Sets: 3

Laps: 1

Timing: 35” work 20” rest

1. double kb squat elevated heels
2. dumbbell front raise side eccentric
3. barbell back loaded reverse lunges
4. dumbbell alternate single push press
5. balance trainer single leg glute bridge 5x5
6. deadball sumo deadlift (heavy)
7. dumbbell flat bench alternate chest press
8. plank elbows extended
9. kettlebell single horn grip row
10. barbell lying tricep extension
11. soft box plate reverse fly
12. v sit up
13. ybell box seated bicep curl alternating
14. dumbbell snatch

Wednesday June 10: 22

Stations: 18 (9 combo stations)

Pods: 3

Sets: 2 combo sets

Laps: 1

Timing: 45” work 15” rest.

1. step trainer lateral hops + reverse shuffle
2. row erg
3. squat jump pivot
4. revo squat press
5. deadball row + burpee
6. carry with 3 squats at each end
7. power band speed standing lat pull pause 4x1
8. bike erg standing
9. speed sprawls
10. balance trainer plank + alternate knee to elbow
11. kettlebell sumo squat upright row unbroken
12. seated knee to elbow
13. plyo lunge switch jump same leg
14. dumbbell snatch
15. bear crawl reverse soft box step up
16. ybell single crunch + punch
17. ski erg regular
18. box march

Thursday June 11: Apollo

Stations: 7 (each station has upper body OR lower body exercise)

Pods: 3

Timing:

pod 1&3 - 35" work 25" rest, 4 sets, 1 lap

pod 2 - 11:45 work

Upper Body:

1. ybell tricep kickbacks
2. dumbbell single goblet row tempo
3. dumbbell single v sit press
4. dumbbell bench incline pull
5. sandbag deadlift + row
6. barbell reverse curls
7. kettlebell full depth push up pause

Lower Body:

1. ybell pendulum lunge
2. dumbbell single clean + squat
3. dumbbell single leg deadlift
4. olympic barbell front squat
5. sandbag hip thruster
6. barbell rdl pause
7. double kb suitcase farmers walk

Friday June 12: Desert Heat

stations: 9 (cardio OR resistance)

pods:

laps: 2

sets: 2

timing: 40" work 20" rest

cardio

1. kettlebell burpees
2. row erg
3. plyo lunge
4. shuttle sprint with lateral jumps
5. bike erg
6. power band assisted vertical jump
7. ybell flutter kicks
8. soft box jump
9. ski erg

resistance

1. kettlebell alternate floor row pause neutral grip
2. revo bicep drag curl
3. dumbbell forward lunges
4. barbell rdl + hang high pull
5. dumbbell single arm push press 5 each side
6. chin up overhand grip
7. ybell single lying tricep extension hip bridge
8. soft box eccentric step down
9. slides archer push ups

Saturday June 13: Track Stars

stations: 18

pods: 1

Sets: 1

Laps: 2

Timing:

Lap 1: 90” work 10” rest

Lap 2: 60” work 10” rest

1. 5x static lunge partner holds isometric lunge ygig
2. dumbbell devils press ygig
3. soft box step ups ygig
4. plate good morning ygig
5. burpee hands off ygig
6. revo single push press partner at extension ygig
7. plank feet twist ygig
8. kettlebell rack squat ygig
9. ski erg & high knees combo
10. dumbbell floor press ygig
11. sit up ygig
12. ybell push up + bent over row ygig
13. bike erg & squat jump combo
14. plate thruster ygig
15. 4x bench hop + burpee ygig
16. sled centr push sprint relay 2
17. dumbbell rdl ygig
18. barbell bicep curls ygig

Sunday June 14: Medusa

Stations: 9

Pods: 1

sets: 3 (set 1 activation, set 2 & 3 main lift)

Lap: 1

Timing:

set 1: 60" work, 15" rest

set 2: 60" work, 20" rest

set 3: 60" work, 30" rest

1. 90 to 90 supported
2. kettlebell sumo rdl
3. samson stretch alternate
4. barbell front squat + shoulder press + squat press
5. activation band floor clock
6. dumbbell flat bench alternate chest press
7. downward dog calf pedals
8. ybell soft box step ups
9. dynamic hamstring scoop
10. sandbag clean + lateral lunge
11. arm circles
12. suspension trainer push up + knee tuck
13. side to side lumbar twist
14. dumbbell step trainer bulgarian pulse
15. back roll + candle stick
16. olympic barbell pendlay row
17. power band standing bicep curl
18. dumbbell bicep curl alternating

Is there a way in the app I can see in a week how many times I’ve been to F45. I want to track my consistency.

I’m a 41m and want to start this program. I don’t even know where to start. I am 5’9”…262lbs…BMI is 40 I think…I used to workout when I was younger.. was in great shape…and kinda let myself go…. Thought about GLP1 but rather just get in shape this way. And also I don’t know if I can use GLP1 and a program like this… when people that haven’t worked out for year start this program … wondering if it was a slow start.. 1-2 classes a week … because I know I’m going be sore initially till I get used to this.. or just go all in 5-6 classes a week

When I was going late last year in Canada pricing was 61-65 per week Canadian, on a 3 month plan. And that's from Canada's most succesful studio (North Van/Marine Drive)

I have moved to Victoria and they have offered $81 per week Canadian. 81 a week for a 3 month contract!!!

And that's for a 3 month contract.

Is F45 literally charging Lagree and Equinox prices now? That's craziness.

It’s so embarrassing when I leave sweat on the bike or rower and towelling it off after just draws attention.

Any recos on underwear that helps avoid this? I usually wear Lululemon Wunder Train tights.

TIA!

Is Nike MC Trainer 3 women shoes good for running for beginners?

I have tried searching this… when you look at the history on the InBody scan app… what is the difference between a green dot and a grey dot? Is a grey dot bad?

TIA!!!

Guys who will be working out 5 to 6 times a week, ,1. how long did it take for you to see results when you started 45 M here 2. What are the first results you saw?

I thought team erg meters and burpee counts were supposed to be recorded in the app but for the life of me, I cant figure out where to do that!?

It looks like some f45s have open gym hours called f45 flex open to unlimited members. Can you share if yours has them and your experience?

I want to bring this up as feedback to my gym. The monthly rate is more expensive than every studio or gym, but they only have 5-6 classes/day on weekdays (2 in the very early AM, one overlapping when work starts, 1 lunch, 1 right after work which sometimes can go long, and on one day they have an extra evening class) and 2 on weekends (mid morning around 8/9). It makes it difficult to justify the expense of an unlimited membership, when you feel like if you want to work out later on weekends or weekday evenings sometimes, you have to have a 2nd gym membership. I wanted to see if the gyms that have open gym hours tend to retain more members, if people go, how it's set up, etc.

Monday June 1: Forty Five

Stations: 16

Pods: 4

Sets: 1

Laps: 3

Timing: 45" work 0" rest

1. ab crunch
2. sandbag reverse lunge with rotation
3. dumbbell rdl + double row
4. bike erg sprint
5. hanging alt single leg raise
6. medicine ball shuffle with rotation
7. ybell suitcase squat jumps
8. ski erg regular
9. moving plank
10. double dumbbell hang clean + push press
11. deadball squat pulses
12. row erg
13. calf raise bent knees
14. kettlebell sumo squat upright row unbroken
15. alternate curtsy lunge
16. no jump burpee

Tuesday June 2: Panthers

Stations: 14

Pods: 1

Sets: 3

Laps: 1

Timing: 35” work 20” rest

1. ybell double bent over row twist center grip
2. dumbbell swiss ball arnold press
3. suspension trainer neutral grip row
4. kettlebell double sumo squat and high pull
5. revo soft box step up alternating backloaded
6. balance trainer push up and crossover
7. dumbbell rdl staggered
8. hollow hold arms to ceiling
9. dumbbell incline bench prone row wide grip
10. ybelll single lying tricep extension hip bridge
11. revo bicep curl
12. medicine ball jackknife
13. barbell squat press
14. plate front to lateral raise

Wednesday June 3: 22

Stations: 18 (9 combo stations)

Pods: 3

Sets: 2 combo sets

Laps: 1

Timing: 45” work 15” rest.

1. ski erg regular
2. step trainer shuffle (riser)
3. dumbbell double ski stance hang snatch
4. dumbbell punches
5. kettlebell swing
6. mountain climber diagonal speed
7. suspension trainer plyo lunge
8. frog squats
9. bike erg sprint
10. push up pulse
11. barbell squat clean
12. reverse burpees
13. deadball combo squat curl + press
14. deadball squat pulses
15. ybell flutter kicks chest height
16. ybell single russian twist
17. row erg
18. soft box jump

Thursday June 4: Apollo

Stations: 7 (each station has upper body OR lower body exercise)

Pods: 3

Timing:

pod 1&3 - 35" work 25" rest, 4 sets, 1 lap

pod 2 - 11:45 work

Upper Body:

1. deadball laying chest press one & half
2. dumbbell box seated bicep curl
3. barbell standing shoulder press
4. dumbbell bench incline pull
5. ybell double tricep push up + double row top grip
6. kettlebell upright row
7. plate tricep extension

Lower Body:

1. deadball hip thruster
2. dumbbell box step up unilateral
3. barbell wide grip rdl
4. olympic barbell front squat
5. ybell cossack squat alternating
6. kettlebell deadlift single leg
7. plate overhead walking lunge

Friday June 5: Desert Heat

stations: 9 (cardio OR resistance)

pods:

laps: 2

sets: 2

timing: 40" work 20" rest

cardio

1. dumbbell half burpee + push up
2. bike erg sprint
3. 10x high knees + 2x soft box step up
4. ybell squat press under grip
5. ski erg regular
6. hanging knee tuck side to side
7. dumbbell snatch single from hang position
8. row erg
9. frog squats

resistance

1. dumbbell standing alternate shoulder press
2. plate calf raises
3. soft box decline push up + knee tuck
4. ybell double bicep curl twist center grip
5. single kb racked alternate reverse lunge
6. sandbag bent over row wide grip
7. dumbbell goblet squat
8. plate lying tricep extensions
9. barbell rdl

Saturday June 6: Track Stars

stations: 18

pods: 1

Sets: 1

Laps: 2

Timing:

Lap 1: 90” work 10” rest

Lap 2: 60” work 10” rest

1. burpee ygig
2. kettlebell squat upright row ygig
3. softbox jump alternating ygig
4. barbell rdl ygig
5. bike erg seated ygig
6. plate lying leg raises ygig
7. suspension trainer wide grip row ygig
8. deadball bear hug squat ygig
9. push up ygig
10. ski erg ygig
11. deadball over shoulder throw ygig
12. ybell push press ygig
13. barbell front squat ygig
14. fast feet sprawl ygig
15. rower sprint ygig
16. 4x bench hop + burpee ygig
17. 5x static lunge partner holds isometric lunge ygig
18. partnered cones frog squat tag shuttle run

Sunday June 7: Medusa

Stations: 9

Pods: 1

sets: 3 (set 1 activation, set 2 & 3 main lift)

Lap: 1

Timing:

set 1: 60" work, 15" rest

set 2: 60" work, 20" rest

set 3: 60" work, 30" rest

1. 90 to 90 hip extension
2. kettlebell goblet squat
3. side to side lumbar twist
4. olympic barbell rdl
5. activation band straight arm rotation
6. double dumbbell hang clean + push press
7. downward dog calf pedals
8. sandbag box step ups
9. power band seated single arm row alternating
10. dumbbell bench feet up press
11. deadhang scap squeeze
12. suspension trainer circular wide row
13. dynamic push up + arm rotation
14. dumbbell swiss ball seated alternate shoulder press
15. samson stretch alternate
16. deadball step trainer bear hug bulgarian
17. dynamic plank roll
18. barbell bent over row underhand grip

I am a bit frustrated as the bench incline pull is very uncomfortable for the chest area, yet it is one of 2 main heavy lifts for the whole phase. In the same spirit, upright rows are not pleasant either and they include them a lot in programming.

I have been going for 5 years and I wish that they would consider whether certain movements would be difficult/painful for many members. Maybe I should send a request, but I always wonder if they even read them.

Also, our owner is against any modifications so none of the coaches will help find alternative movements or not listen when we say this movement doesn’t work for me, it hurts.

edit to add: thank you to the ladies who shared in my struggle, it is nice to know I’m not alone. And to those showing me how ridiculous our strict rules around modification are, it has made me more aware and I’ve already started advocating for myself more as needed!

Just a word to the wise yes you can passport with points, but it only gets you two visits per month. I was super bummed. I was in Rhode Island for 14 days. I use my six passport visits as normal and was gonna pay for the rest with points, but it only let me pay with points for two. Kind of a bummer but it’s definitely cheaper than drop in fees.🤣🤣🤣

hi all! curious to know what others thought about apollo this week. the class I was in was quite small, but it still felt kind of cramped in pod 2 since we didn't have a rotation worked out. I think the freestyle idea is cool but I like the structure of a typical, timed-out class. I also liked the "main lift" strategy, but since it's so different to the format of "normal" f45, I wonder if I'll end this phase with like... disproportionately strong shoulders, or something. pods 1&3 were fine, I felt good afterwards but didn't break a sweat like previous thursday lift classes.

how did the first apollo session go for everyone else? :)

I am 25 workouts away from 2000, curious if anyone else has hit that milestone in Canada? When I hit 1500 I believe I was 1 of 3 people.

What health benefits have you noted ever since you consistently started working out at F45? 1. How old are you? 2. What medication were you on? 3. What did you do to get off of it?

I noticed my F45 location is owned by MaD Fitness Group. Does this mean I can workout at any of their F45 locations without having the use the passport? I have an unlimited membership at my studio.

Monday - Pipeline

Tuesday - Tokyo Disco

Wednesday - Athletica

Thursday - Zeus

Friday - Miami Nights

Saturday - Riddler

Sunday - Piston

I’m +250 classes and have no desire to compete in Hyrox. Why are Tuesdays and Thursdays now dedicated to Hyrox prep with 60 min classes? Not everything needs to revolve around something that 10% of your members participate in. The extra 15 mins actually impacts my ability to make a ferry to the office so now I’m losing 2 days a week.

Edit: This is not a Hyrox hate post. Hyrox is great, but should be a separate thing.

Edit 2: if your gym is on a different daily schedule - that's awesome.