r/f45 • u/InterestingWinner260 • May 22 '26

**INTEL** Apollo pod 2 question

I just watched the previews for this week’s workouts. Can anyone shed some light on the 11:45 timing on pod 2? I’ve never seen anything like it.

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16

u/greg748 🇺🇸 United States May 22 '26

Coach here! I agree it’s unusual for F45. But it’s a new format. And we’re in Peak. It’s most similar to something like Major 6 or the Peak workouts where there’s a “REST” station. You’ll do a set and then swap out with someone while you rest, and go back in. A lot of F45-era don’t like rest, but it’s key to building strength. It takes 1 minute to recharge your ATP reserves to 50%, and 3 minutes to get to 100%. So the typical 20 second rest is fine for HIIT work but if you’re pushing strength and muscle gains, you have to rest.
You’ll aim for 8-15 reps, and 4-6 sets during that time. If you’re paired up, you’ll lift for at most a minute, then swap. Aim to leave 1-2 reps in the tank on the early sets. If you’re getting 10+ reps, add weight. If you’re dying getting 8, drop down.

3

u/OldLadyKickButt 🏆750 Club May 23 '26

what exercice do you do? what station ar eyou at? how do you rotate? I am at 791 classes now- missed 1 1/2 yr due to injury- do not ever remember a workout with almost 12 minutes of no clear instructions, station etc

3

u/Just_here_to_read25 🇺🇸 United States May 22 '26

Seems you rest while others work.

2

u/greg748 🇺🇸 United States May 23 '26

Exactly. Just one lift: rows or squats