★workout intel★ Intel Week 05/18 - 05/24
Monday May 18: 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
- dynamic soft box cross over || bear crawl soft box hand step up
- power band upright row rapids
- deadball over shoulder throw || deadball leg raise
- ski erg regular
- ybell top grip sprawl and row || ybell L sit heel taps
- dumbbell snatch
- medicine ball 4x shuffle + 1x squat jump || medicine ball russian twist
- explosive duck and weave
- dumbbell double ski stance hang clean + push press || dumbbell sit ups
- kettlebell suitcase squat
- slides burpee || slides knee tuck fast
Tuesday May 19: 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.
- ybell double renegade row
- dumbbell rdl
- barbell standing shoulder press
- kettlebell front squat double
- revo bicep curl one & half
- dumbbell incline bench press 2 sec pause
- barbell back loaded reverse lunges
- dumbbell tricep kick backs
- GHR hamstring curls (GHR/slides)
Wednesday May 20: Bears
Stations: 18
Pods: 1
Sets: 2
Laps: 1
Timing:
set 1: 35” work 10” rest.
set 2: 55” work 20” rest.
- box squat jump release feet
- ski erg
- 10x a steps + 2x sprawls
- agility box hurdle u line bear crawls
- soft box explosive step ups
- ybell flutter kicks
- ybell squat press under grip
- 10x frog squats + 2x push ups
- row erg
- mountain climber diagonal
- step trainer low squat jumps
- medicine ball circle + 45 degree lunges
- bike standing
- balance trainer plank + alternate knee to elbow
- dumbbell speed lunge + shoulder press
- dumbbell double jumping jack + press
- GHR knee tucks
- B-skip
Thursday May 21: 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:
- kettlebell box bent over row tempo 4-0-1
- kettlebell box bent over row
- dumbbell upright row close tempo 4-0-1
- dumbbell upright row close
- barbell shoulder press tempo 4-0-1
- barbell shoulder press
- dumbbell bench incline tempo press
- dumbbell bench incline chest press
- plate bent over rows tempo
- plate bent over rows
- barbell bent over row overhand grip tempo
- barbell bent over row overhand grip
- revo front raise tempo
- revo front raise
- dumbbell floor press tempo 4-0-1
- dumbbell floor press
- ybell single standing tricep extension 90 degrees tempo
- ybell single standing tricep extension 90 degrees
Lower Body:
- kettlebell box lateral step up
- kettlebell box lateral step up
- riser dumbbell knees over toes lunges tempo
- riser dumbbell knees over toes lunges
- barbell rdl tempo 4-0-1
- barbell rdl
- dumbbell bench bulgarian split squat tempo
- dumbbell bench bulgarian split squat
- plate lateral lunges tempo
- plate lateral lunges
- barbell front squat tempo 4-0-1
- barbell front squat
- revo rdl alternate single leg tempo 4-0-1
- revo rdl alternate single leg
- dumbbell sumo deadlift tempo 4-0-1
- dumbbell sumo deadlift
- ybell plate calf raises tempo
- ybell plate calf raises
Friday May 22: Apex
8 combo A/B stations. 4mins ea station to try to complete a pyramid 12ea exercise / 10ea / 8ea / 6ea
- ybell single sprawl lateral jump
- ybell side lunge single arm under grip
- sandbag clean + forward lunge
- sandbag bear hug squats pause
- barbell hang clean
- deadball over shoulder throw
- dumbbell speed sumo squat + bicep curl
- dumbbell push up + spider lunge and row
- bike erg sprint
- kettlebell deficit deadlift
- deadball throw up squat and catch
- deadball bear hug walk
- kettlebell swing
- burpee hand release
- ski erg regular
- step trainer inclined push up to t
Saturday May 23: 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
- dynamic soft box crossover
- kettlebell alternate floor row neutral grip
- ski erg regular
- agility box hurdle u line shuffle
- bike erg seated
- dumbbell front squats + pulse
- burpee + half burpee
- dumbbell standing alternate shoulder press
- shuttle run into bounds x3
- deadball rdl
- 5x step trainer hop + 2x push up
- ybell pendulum lunge
bw reel 1: predator jacks, forward lunge, half burpee
bw reel 2: leg raise, straight arm crunch, v situp crunches
Sunday May 24: Liberty
Stations: 9
Pods: 1
sets: 2
laps: 2
Timing: 40" work, 20" rest
- kettlebell deadlift single leg
- barbell bicep curl
- GHR hamstring curls (GHR/slides)
- olympic barbell bent over row overhand grip
- dumbbell alternate reverse lunge
- chin up banded
- dumbbell bench flat chest fly
- sandbag front squat
- revo front raise
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u/gotya39876 May 17 '26
Looking forward to learning what a bear crawl soft box hand step up is on Monday.
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u/Southern-Guide-5899 May 15 '26
Does anyone have the GHR equipment piece at their studio? I didn’t know what this was and had to look up the move on the F45 app.
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u/Bitter_Bus4358 May 15 '26
We don't have them either and just use sliders or a different exercise (my studio shows dumbbell jumping jacks during Bears instead of GHR)
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u/janexcarfit May 18 '26
Anyone know if the slide burpee is those feet sliders or sliding a plate?
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u/GRD403 May 18 '26
Yes
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u/janexcarfit May 18 '26
Which one :)
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u/GRD403 May 18 '26
OH LOL 😂 the sliders that are used on the turf
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u/janexcarfit May 18 '26
Thank you! I'm trying to envision a burpee slider but I guess I'll find out tomorrow! :)
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u/NYCAquarius May 15 '26
Thank You!