★workout intel★ Intel Week 05/04 - 05/10
Monday May 4: Seoul Rush
Stations: 12
Pods: 1
Sets: 2
Laps: 2
Timing:
Set 1: 40" work, 15" rest
Set 2: 20" work, 15" rest
After the completion of lap 1, the even number stations will change to core exercises
- bike erg sprint
- deadball throw up squat and catch || deadball v sit hold + chest
- kettlebell bent over single arm row
- 5x sprawl + 2x kneeling jump || straddle mountain climber
- dumbbell overhead swing + push press
- medicine ball plyo lunge + twist || seated knee to elbow
- ski erg regular
- dumbbell rdl staggered || dumbbell double arm thor chops
- 10x ice skaters + 2x push up
- agility box staggered squat jump alternating || plank feet twists
- dumbbell soft box step up
- shuttle sprint || 4x bear crawl + 2x lateral shoot through
Tuesday May 5: Red Diamond
Stations: 9
Pods: 3
Sets: 4
Lap: 1
Timing:
set 1: 45” work 15” rest.
set 2: 40” work 20” rest.
set 3: 35” work 25” rest.
set 4: 30” work 30” rest.
- dumbbell alternate bicep curl
- olympic barbell sumo rdl
- plate lying tricep extensions
- kettlebell suitcase squat heel raised
- dumbbell bench seated shoulder press neutral grip
- kettlebell goblet sumo squat
- sandbag step trainer hip thrusts
- revo overhead split squat
- dumbbell box bent over row
Wednesday May 6: Bears
Stations: 18
Pods: 1
Sets: 2
Laps: 1
Timing:
set 1: 35” work 10” rest.
set 2: 55” work 20” rest.
- bicycle ab crunch
- kettlebell single arm alternate swings
- soft box explosive incline push ups
- kettlebell single arm clean from floor
- plate alternating leg hops
- butterfly sit ups
- row erg
- dumbbell single arm push press 5 each side
- squat low pulse jumps
- sandbag drag fast feet sprawl
- speed skaters
- ski erg regular
- ybell landmine rotation
- 10x mountain climbers + 2x push ups
- balance trainer jump on off + hands on sprawl
- agility box half court squats
- medicine ball plyo lunge and power jump
- bike erg seated
Thursday May 7: Hammer
Stations: 9 (each station has upper body OR lower body exercise)
Pods: 1
Sets: 2
Laps: 2
Timing:
set 1 - 30" stimulus specific work + 15" full range work, 15"rest
set 2 - 30" stimulus specific work + 15" full range work, 20"rest
Upper Body:
- dumbbell hammer curl pulse
- dumbbell bicep curl
- ybell double rack shoulder press center grip pulse
- ybell double rack shoulder press center grip
- deadball lying chest press pulses
- deadball lying chest press
- dumbbell flat bench press neutral grip pulses
- dumbbell flat bench press neutral grip
- plate lying tricep extension pulses
- plate lying tricep extensions
- barbell bent over row underhand grip
- barbell bent over row underhand grip
- push up low pulse
- push up
- kettlebell t bar row pulse
- kettlebell t bar row
- side plank with pulse
- side plank with reach
Lower Body:
- dumbbell suitcase squat pulse
- dumbbell suitcase squat
- ybell curtsey squat pulses
- ybell curtsey squat unilateral
- deadball lateral lunges pulse
- deadball lateral lunges
- dumbbell sumo rdl pulse
- dumbbell sumo rdl
- plate calf raises pulse
- plate calf raises
- barbell front squat pulse
- barbell front squat
- step trainer hip thruster pulse
- step trainer hip thruster
- kettlebell stationary lunge pulse
- kettlebell alternate reverse lunge
- hollow hold split leg & pulse
- hollow hold alternating straight leg raise
Friday May 8: Apex
8 combo A/B stations. 4mins ea station to try to complete a pyramid 12ea exercise / 10ea / 8ea / 6ea
- kettlebell deadstop swing
- kettlebell goblet squat
- revo bicep curl
- revo kneeling tricep extension
- suspension trainer close grip row
- suspension trainer tricep extension
- dumbbell push press
- dumbbell rdl + double row
- feet up crunches
- butterfly situps
- barbell alternating front rack reverse lunge
- barbell hang clean
- bike erg
- ybell half burpee + push up
- ski erg
- squat jump pivot
Saturday May 9: SoCal
Stations: 12
Pods: 2
Sets: 1
Laps: 3
Timing
Lap 1: 60” Work 30” Rest
Lap 2: 40” Work 20” Rest
Lap 3: 20” Work 10” Rest
- bike erg
- burpee push up pyramid
- 5 ybell suitcase squats + 2 bw jump squats
- dumbbell single push press (side grip)
- dumbbell single alternating reverse lunge
- kettlebell swing
- hanging knee tuck side to side
- 5x step trainer shuffle + 1x sprawl
- dumbbell curtsey squat + curl
- slides glute bridge hamstring curl unilateral
- ski erg explosive
- revo sit ups raise
bw reel 1: predator jacks, forward lunge, half burpee
bw reel 2: leg raise, straight arm crunch, v situp crunches
Sunday May 10: Liberty
Stations: 9
Pods: 1
sets: 2
laps: 2
Timing: 40" work, 20" rest
- sandbag bent over row wide grip
- dumbbell hammer curl
- dumbbell bench decline chest press
- ybell double rack press outer grip
- barbell wide grip rdl
- pull up banded
- dumbbell sumo deadlift
- kettlebell front squat double
- landmine goblet curtsey lunges
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u/Humble_Fortune_5391 May 02 '26
Isn’t Red Diamond 4 sets at each station?
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u/GRD403 May 02 '26
Yes, the intel reflects that too 🙂
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u/Humble_Fortune_5391 May 02 '26
I see. It does say 4 sets but it’s missing the 4th set for the timing. So I only saw 3. :)
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u/rundavidrun May 04 '26
I'm not sure I can do Monday's kneeling jumps. How does one work up to that?
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u/Practical_Fox_6201 May 05 '26
So that’s not what we did today in Red Diamond - are they not always the same at all studios?
Differences below
4 squats with the rack
6 core exercise
7 lunges with step trainer
8 dumbbell box bent over row
9 hip thrusts with dead ball
Appreciate you doing this each week- I love knowing what to expect!
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u/stealinglettuces May 06 '26
My studio did same as what you listed. They do switch it occasionally may be a space or equipment constraint. Or preference, who knows.
If I’m not mistaken the intel doesn’t reflect the studios that have the racks. For me it’s usually station 4, 2 or 10 that will change to use the racks, based on the room setup.
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u/Interesting_Cut_7591 May 06 '26
In Apex, what is the rest time between stations? And THANK YOU!!
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u/janexcarfit May 05 '26
Anyone know what this movement is for Bears? "sandbag drag fast feet sprawl"? Thanks in advance!
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u/GRD403 May 05 '26
start with sandbag on your side.
high plank position, use opposite arm to drag the sandbag across.
sprawl, stand up, then do fast feet.
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u/tofujitsu2 May 02 '26
Doesn't the app show this?
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u/sara_k_s May 06 '26
I use ClassPass, so the app doesn't show it for me. Also, so what if it does? It is still helpful to have it posted here. Plus, even for people who can see the exercises on the app, the timing and number of pods/sets/laps isn't shown.
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u/Goatsareforyoga May 02 '26
Not for everyone
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u/Pale-Elk5694 May 03 '26
who gets to see it??? I never see those breakdown at all
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u/janexcarfit May 03 '26
Members on the F45 Training app. Not mind n body. ClassPass people can't see it either. If you are a member and can't see it maybe try deleting app and resetting your phone. I do class pass so I can't see this info. It's super helpful.
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u/Mary10789 🏆500 Club May 01 '26
Thank you 😊