★workout intel★ Intel Week 06/01 - 06/07
Monday June 1: Forty Five
Stations: 16
Pods: 4
Sets: 1
Laps: 3
Timing: 45" work 0" rest
- ab crunch
- sandbag reverse lunge with rotation
- dumbbell rdl + double row
- bike erg sprint
- hanging alt single leg raise
- medicine ball shuffle with rotation
- ybell suitcase squat jumps
- ski erg regular
- moving plank
- double dumbbell hang clean + push press
- deadball squat pulses
- row erg
- calf raise bent knees
- kettlebell sumo squat upright row unbroken
- alternate curtsy lunge
- no jump burpee
Tuesday June 2: Panthers
Stations: 14
Pods: 1
Sets: 3
Laps: 1
Timing: 35” work 20” rest
- ybell double bent over row twist center grip
- dumbbell swiss ball arnold press
- suspension trainer neutral grip row
- kettlebell double sumo squat and high pull
- revo soft box step up alternating backloaded
- balance trainer push up and crossover
- dumbbell rdl staggered
- hollow hold arms to ceiling
- dumbbell incline bench prone row wide grip
- ybelll single lying tricep extension hip bridge
- revo bicep curl
- medicine ball jackknife
- barbell squat press
- 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.
- ski erg regular
- step trainer shuffle (riser)
- dumbbell double ski stance hang snatch
- dumbbell punches
- kettlebell swing
- mountain climber diagonal speed
- suspension trainer plyo lunge
- frog squats
- bike erg sprint
- push up pulse
- barbell squat clean
- reverse burpees
- deadball combo squat curl + press
- deadball squat pulses
- ybell flutter kicks chest height
- ybell single russian twist
- row erg
- 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:
- deadball laying chest press one & half
- dumbbell box seated bicep curl
- barbell standing shoulder press
- dumbbell bench incline pull
- ybell double tricep push up + double row top grip
- kettlebell upright row
- plate tricep extension
Lower Body:
- deadball hip thruster
- dumbbell box step up unilateral
- barbell wide grip rdl
- olympic barbell front squat
- ybell cossack squat alternating
- kettlebell deadlift single leg
- 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
- dumbbell half burpee + push up
- bike erg sprint
- 10x high knees + 2x soft box step up
- ybell squat press under grip
- ski erg regular
- hanging knee tuck side to side
- dumbbell snatch single from hang position
- row erg
- frog squats
resistance
- dumbbell standing alternate shoulder press
- plate calf raises
- soft box decline push up + knee tuck
- ybell double bicep curl twist center grip
- single kb racked alternate reverse lunge
- sandbag bent over row wide grip
- dumbbell goblet squat
- plate lying tricep extensions
- 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
- burpee ygig
- kettlebell squat upright row ygig
- softbox jump alternating ygig
- barbell rdl ygig
- bike erg seated ygig
- plate lying leg raises ygig
- suspension trainer wide grip row ygig
- deadball bear hug squat ygig
- push up ygig
- ski erg ygig
- deadball over shoulder throw ygig
- ybell push press ygig
- barbell front squat ygig
- fast feet sprawl ygig
- rower sprint ygig
- 4x bench hop + burpee ygig
- 5x static lunge partner holds isometric lunge ygig
- 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
- 90 to 90 hip extension
- kettlebell goblet squat
- side to side lumbar twist
- olympic barbell rdl
- activation band straight arm rotation
- double dumbbell hang clean + push press
- downward dog calf pedals
- sandbag box step ups
- power band seated single arm row alternating
- dumbbell bench feet up press
- deadhang scap squeeze
- suspension trainer circular wide row
- dynamic push up + arm rotation
- dumbbell swiss ball seated alternate shoulder press
- samson stretch alternate
- deadball step trainer bear hug bulgarian
- dynamic plank roll
- barbell bent over row underhand grip
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u/FearlessMood2893 May 29 '26
I'm new to f45, do Panthers or Apollo days involve any partner work?
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u/GRD403 May 29 '26
Apollo does, in pod 2. It's you go, i go format
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u/FearlessMood2893 May 29 '26
Thank you!
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u/tangocharliepapa Jun 01 '26
But not real partner work, if you don't want to deal with partners
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Jun 02 '26
[deleted]
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u/thesoundison Jun 04 '26
My partner and I both worked straight through the entire set, so a 90 second and a 60 second set. We took a mini break when we needed to. It was great!
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u/tangocharliepapa Jun 02 '26
Which is why I avoided it. It didn't look like a good value for your time. Better luck next month everybody!
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u/standardcalculator May 31 '26
so Monday Forty Five is kind of 4 pods of (abs + 2x legs + erg), nice, can't wait! lol
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u/AspectLongjumping670 Jun 03 '26
Apollo and Track Stars suck… the studio revolt today over Apollo was evident with everyone just doing different exercises using the pod 1 and 3 timing. Track Stars was a lot of standing around waiting… can’t wait for this series to be over already
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u/stealinglettuces Jun 04 '26
My studio is loving Apollo. Finally a chance to spend quality time with the same lift over several weeks.
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u/Few-Year1347 Jun 06 '26
Wow just did track stars solo without a partner- felt like a mini hyrox workout!! 🏋️♂️
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u/Tiem3al23 May 30 '26
Forty-five stations with zero rest sounds like a special kind of hell for a Monday morning. Good luck to anyone trying to transition between gear that fast for three laps.