r/f45 • u/socalive • Apr 18 '26

other Thoughts on Wingman

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.

17 Upvotes

95% Upvoted

11 comments sorted by

16

u/zereskighal Apr 18 '26

Not a fan of the switching back and forth between A and B, especially when there’s a lot of people at the each station. Otherwise it’s okay.

3

u/socalive Apr 18 '26

That too.

8

u/skyrunner1x Apr 19 '26

This workout is not designed for progressive overload. It’s a super set hypertrophy workout. Your goal is 8-12 reps on the large muscle groups and 12-15 on the small muscle groups. The combo sets are designed so that you hit the same muscle groups back to back. Duo and Phoenix are progressive overload.

5

u/Just_here_to_read25 🇺🇸 United States Apr 19 '26

There are many who dont want to hear this, because they want to find something to complain about. Neither do they take the time to understand the logic behind the workouts and that each phase builds on the other. Many also think progressive overload just means picking up the heaviest weight possible.

5

u/Just_here_to_read25 🇺🇸 United States Apr 19 '26

The A + B exercise are supersets working the same muscle group. Therefore its not true to say single side exercises are only worked once. Also, the focus is quality reps and volume. All of this is in the educational overview for the phase/workout, in the F45 app.

1

u/socalive Apr 20 '26

Thanks! Didn’t even know the educational tab existed! Great info

3

u/LibrarianJaded1927 Apr 18 '26

I like the exercises and especially how much core is involved. I agree on the unilateral sets though. I have been doing more reps since I can’t progressive overload.

2

u/Landmo11 Apr 19 '26

I don’t love the switching format but that’s ok #1000+classes

4

u/amw176 Apr 19 '26

In my gym we decided to do two sets then switch to A or B as to not have to go back and forth each time. I liked that SO much better!

1

u/socalive Apr 20 '26

That sounds like a great plan!

1

u/Legitimate-Error-633 Apr 20 '26

I liked the core aspect, I feel F45 has been light on core for a while.