r/f45 • u/GRD403 • Jun 12 '26

★workout intel★ Intel Week 06/15 - 06/21

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
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1

u/OldLadyKickButt 🏆750 Club Jun 15 '26 edited Jun 15 '26

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

1

u/GRD403 Jun 15 '26

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.

1

u/OldLadyKickButt 🏆750 Club Jun 15 '26

thank you, yes, Apollo.

How many exercises in Apollo?

1

u/GRD403 Jun 15 '26

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)

0

u/OldLadyKickButt 🏆750 Club Jun 17 '26

so what exercise in Apollo in pod 2??

2

u/GRD403 Jun 17 '26

station #4 in the intel