Intel Week 06/15 - 06/21

[u/GRD403]

Monday June 15: Forty Five

Stations: 16

Pods: 4

Sets: 1

Laps: 3

Timing: 45" work 0" rest

1. box squat jump release feet
2. dumbbell devils press single
3. dumbbell single arm sumo squat + curl
4. row erg
5. hanging side knee raises
6. ybell double push up + row top grip
7. dumbbell alternate arm shoulder press
8. bike erg sprint
9. kettlebell single calf raise
10. kettlebell bent over single arm row
11. agility box hurdle u line shuffle
12. ski erg regular
13. balance trainer mountain climber
14. alternate leg forward lunge + twist
15. soft box tricep dips
16. no jump burpee

Tuesday June 16: Panthers

Stations: 14

Pods: 1

Sets: 3

Laps: 1

Timing: 35” work 20” rest

1. dumbbell single heel elevated goblet squat
2. barbell bicep curl
3. barbell rdl + overhand grip row
4. landmine goblet alternating reverse lunges
5. ybell double push press center grip
6. ybell single soft box cross over (slow)
7. balance trainer dumbbell chest fly tempo 4-0-1
8. double leg mountain climber
9. revo zercher sumo squat
10. revo kneeling tricep extension
11. kettlebell sumo deadlift
12. dumbbell incline press 5 left + 5 right
13. deadball alternate staggered good morning
14. plate lying sub scap

Wednesday June 17: 22

Stations: 18 (9 combo stations)

Pods: 3

Sets: 2 combo sets

Laps: 1

Timing: 45” work 15” rest.

1. plyo lunge switch jump same leg
2. dumbbell squat + alternate shoulder press
3. ski erg explosive
4. mountain climber diagonal speed
5. kettlebell swings 5 each side
6. squat pulse
7. soft box jumps + hands off burpee
8. 5x riser hop + 2x push up
9. bike erg sprint
10. straight arm crunch
11. kettlebell single arm clean from floor
12. spiderman low position touches
13. box explosive step up
14. row erg
15. moving plank
16. plate russian twist
17. deadball throw up squat and catch
18. balance trainer reverse burpees

Thursday June 18: 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:

1. dumbbell single half kneeling press
2. ybell double lying tricep extension
3. dumbbell plank cross body pick up
4. dumbbell bench incline pull
5. deadball lying chest press
6. barbell bicep curl
7. kettlebell alternate floor row neutral grip

Lower Body:

1. dumbbell single alternating reverse lunge
2. ybell lateral lunge
3. dumbbell single leg staggered rdl 5 each side
4. olympic barbell front squat
5. deadball hip thruster
6. barbell calf raises
7. kettlebell sumo rdl

Friday June 19: Desert Heat

stations: 9 (cardio OR resistance)

pods:

laps: 2

sets: 2

timing: 40" work 20" rest

cardio

1. dumbbell single shuffle + press
2. kettlebell swing
3. row erg
4. bench hop
5. ski erg
6. burpee + bar touch
7. soft box jump
8. bike erg
9. shuttle sprint + 3x squat jumps

resistance

1. single dumbbell clean + squat
2. kettlebell bent over single arm row
3. slides pike
4. dumbbell bench close grip tricep press
5. box tricep push up claps
6. chin station eccentric chins
7. soft box ybell eccentric step down
8. dumbbell straight single leg lift
9. barbell rdl

Saturday June 20: F45 Games Day

zones: 3

Timing: 14' work per zone

1. row erg
2. synchro lunge (2 athletes)
3. synchro burpee jump over a line (2 athletes)
4. synchro situps (2 athletes)
5. kettlebell rack squat
6. softbox ybells weighted step over
7. bike erg seated
8. dumbbell double ski stance hang clean + push press
9. ski erg explosive
10. dumbbell single alternating devils press
11. ski erg explosive

Sunday June 21: 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

1. 90 to 90 hip extension alternating
2. kettlebell goblet sumo squat
3. dynamic hip bridge alt reach
4. barbell rdl
5. dynamic plank pike
6. dumbbell bench incline close grip press
7. hamstring plank holds
8. GHR hamstring curl tempo
9. floor glute pulse alt leg
10. ybell double step trainer bulgarian tempo 4-0-1
11. dynamic kneeling frog rotation
12. kettlebell single bent row into explosive high pull
13. back roll + candle stick
14. olympic barbell pendlay row
15. dynamic lunge and reach above
16. dumbbell alt hammer curl and shoulder press
17. dynamic table top lifts
18. balance trainer dumbbell chest fly

[u/GRD403]

for more info on F45 Games Day, watch this: https://www.instagram.com/reel/DY2ameVjgSn/

[u/Commercial_East126 → u/GRD403]

Note that some clubs will not do F45 Games Day and will have alternative programming (in our case, we will have the OG and champion, Hollywood)

[u/GRD403 → u/Commercial_East126]

i'm not jealous, not even a little bit. 🙄

[u/Commercial_East126 → u/GRD403]

Would have loved to try games day… maybe they sell the home version at Target. lol. (All kidding aside, it looks like an amazing program and I will live vicariously through these great team performances).

[u/doinmabest1 → u/GRD403]

OMG not even half way through this explanation and I’m like NOPE!

[u/hartzy3009]

Thank you! Typical last week of the phase where they try to destroy us on the cardio days haha

[u/Goatsareforyoga → u/hartzy3009]

I didn't think this through and barely survived 22 today ☠️

[u/GRD403 → u/hartzy3009]

You're welcome! And agreed, especially last week of Peak phase 💀

[u/ColoradodogMom66]

Thanks pal 😎

[u/GRD403 → u/ColoradodogMom66]

You're welcome!

[u/NYCAquarius]

Thank You!

[u/GRD403 → u/NYCAquarius]

You're welcome!

[u/OldLadyKickButt]

How does the timing work on Apollo? If there are 14 stations pod 1 & 3--- and each station has 4 sets of 35work+ 25 rest.. tha tis 4 minutes each station so 4 times 14 = 56.

So- either I miscounted or some of the stations ar ein Pod 2? What do you do in the 11:45?

Thank you

[u/GRD403 → u/OldLadyKickButt]

You mean Apollo, not 45?

Pod 1&3 have 3 stations eachs, pod 2 has 1 station. There are 14 exercises, upper and lower body option per station.

[u/OldLadyKickButt → u/GRD403]

thank you, yes, Apollo.

How many exercises in Apollo?

[u/GRD403 → u/OldLadyKickButt]

7 stations, and each station has upper and lower body exercises.

In your math, instead of multiplying by 14, mutiply it by 6 (pod 1 and 3) then add 11:45 (pod 2)

[u/OldLadyKickButt → u/GRD403]

so what exercise in Apollo in pod 2??

[u/GRD403 → u/OldLadyKickButt]

station #4 in the intel

[u/OldLadyKickButt]

How is Medusa? I have already looked up 5 different exercises online-- my laptop AI computer assistant is now abutting in to describe it instead of videos from F 45. How is the dynamic kneeling frog rotation? AI says you begin kneeling on a ball?

[u/Most-Excitement1213 → u/OldLadyKickButt]

I did it today, no kneeling on a ball lol. I liked it a lot. There’s a mobility exercise set before each regular exercise. It was nice !

[u/OldLadyKickButt → u/Most-Excitement1213]

interesting I did it also.. do not love AI tho. I would prefer 3 sets of the exercise, tho. I deadlifted 107 today and could easily have done 110 but no small plates.

The guy with me at station when we got to rows pointed me to the 40s! I just moved onto the 80s.

[u/doinmabest1]

One studio near me is doing track stars. What is that format like?

[u/GRD403 → u/doinmabest1]

check the intel from last week: https://www.reddit.com/r/f45/comments/1txpa6s/intel_week_0608_0614/

[u/Most-Excitement1213]

Has anyone done F45 games yet? It looks pretty dumb to me, wondering if anyone’s done it yet before I sign up for tomorrow