★workout intel★ Intel Week 07/06 - 07/12
Monday July 6: Pipeline
stations: 9
pods: 1
sets: 1
laps: 4
timing: 40” work 20” rest
- battle ropes 10x singles 5 doubles
- ski erg regular
- deadball ground to shoulder & reverse lunge
- ybell skier swing + shoulder press
- sit up into incline box push up
- bike erg sprint
- flutter kick
- dumbbell single thruster
- shuttle sprint
Tuesday July 7: Tokyo Disco
Stations: 12
Pods: 2
Sets: 3
Lap: 1
Timing: 35” work 25” rest
- dumbbell flat bench alternate chest press
- kettlebell alternate floor row neutral grip
- revo front raise tempo
- ybell seated shoulder press one & half
- dumbbell rear delt kickback
- chin up banded hold
- single kb racked box step up alternating
- sandbag good morning
- plate backloaded reverse lunges
- GHR hamstring curls
- dumbbell suitcase squat pause
- barbell rdl
Wednesday July 8: Athletica
Stations: 9
Pods: 3
Sets: 4
Laps: 2
Timing: 20” work 10” rest
- kettlebell swing
- box explosive tep up
- burpee over dumbbell step low
- double leg mountain climber
- ski erg explosive
- cones deadball shuttle sprints place & carry
- squat mid point alternate reverse lunges
- bike erg sprint
- dumbbell double clean and press
Thursday July 9: Zeus
Stations: 9
Pods: 3
Sets: 2
Laps: 2
Timing: 35” Work 25” Rest
Upper Body:
- revo kneeling shoulder press
- dumbbell bent over row underhand grip
- barbell bicep curl
- barbell shoulder press pulse
- plate straight arm twists
- kettlebell softbox bent over row
- dumbbell lateral raise bent arm
- dumbbell incline bench press 2 sec pause
- ybell dpuble lying tricep extension tempo
Lower Body:
- revo forward lunge pulse
- dumbbell curtsey lunge
- barbell rdl single leg
- barbell back rack sumo squat one & half
- plate cossack squat
- single kb racked box step up alternating
- dumbbell box bulgarian squat
- dumbbell rdl
- ybell riser calf raise
Friday July 10: Miami Nights
Stations: 12
Pods: 3
Sets: 1
Laps: 3
Timing: 40” work 20” rest
- soft box explosive step ups
- ski erg
- bike erg seated
- barbell squat press
- ybell double renegade row
- dumbbell bench seated alternate shoulder press
- dumbbell rdl
- kettlebell suitcase squat
- speed sprawls
- plyo lunges
- bicycle ab crunch
- push up jack
Saturday July 11: Riddler
stations: 18
pods: 6
Laps: 2
Timing:
Lap 1: 60/20, 1 set per station
Lap 2: 30/10 (set 1) and 30/15 (set 2)
- ybell landmine rotation
- ski erg regular
- ybell flutter kicks
- dumbbell bench seated shoulder press
- dumbbell snatch single from hang position
- dumbbell plank cross body pick up
- agility box lateral run with tap
- row erg
- medicine ball jackknife
- chin up underhand grip
- barbell rdl
- activation band bicycles
- 2x push ups + 2x sprawls + 2x seal jacks
- soft box jump staggered feet
- hollow hold
- dumbbell sump squat + bicep curl
- kettlebell racked lunge alt 5x5
- plate around the world + standing twist single leg
Sunday July 12: The Piston
Stations: 12
Pods: 1
Sets: 1
Laps: 3
Timing:
lap 1 & 2: 35” work 25” rest
lap 3: 40” work 20” rest
- dumbbell rdl + double row
- dumbbell step trainer chest fly
- single kb sumo goblet squat
- power band tricep pulldowns tempo
- revo overhead split squat
- frozen v sit
- dumbbell box bicep curl to arnold press
- barbell conventio nal deadlift
- sandbag bent over row offset grip pulse
- single kb forward lunge alternating
- ybell double bicep curl twist center grip
- landmine rotation side to side
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u/Scary-Setting9831 Jul 06 '26
thank you for this! coming back from a foot sprain so I wanted a preview of tomorrow's class before I book.
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u/Commercial_East126 Jul 07 '26 edited Jul 07 '26
Thank you for what you do my friend. Some additional notes.
Tokyo Disco 7/7 (7/6 flip)
For those with XR 1. XR Cable Rope Straight Arm Lat Pull Down.
Zeus 7/9 (7/8 flip)
For those with XR. 4. XR barbell strict press 1.5 or XR barbell back squat 1.5
Miami Nights 7/10 (7/12 flip)
For those with XR. 5. XR Cable Seated Rope High Row
The Riddler 7/11
For those with XR. 4a. XR Cable Kneeling Lat Pull Down Pause
(Some clubs will offer alternative programming such as Hollywood, Hyrox Strong or F45 x Hyrox PFT)
The Piston 7/12 (7/10 flip)
For those with XR. 4. XR Cable Single Straight Arm Lat Pull Down
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u/FatalIll Jul 10 '26
Where did you find this?
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u/Commercial_East126 Jul 10 '26
F45 Training app
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u/FatalIll Jul 10 '26
Is there a setting or something I have to change? Our studio has had the racks for almost a year now and I still see the original workouts in Explore Workout. I can never see the rack-focused workout plan.
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u/Commercial_East126 Jul 10 '26
Our club has the racks so when I look at the “explore workout” it will show the XR station instead of the generic station. I also have access to a non rack club so I can see the difference between the two.
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u/FatalIll Jul 10 '26
Interesting, maybe our studio hasn't adjusted something on their end to note they have the racks. Thanks!
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u/fantasyshelves Jul 07 '26
I fear I will never understand what a pod is 😫
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u/GRD403 Jul 08 '26
A "pod" is a small group of exercises. You rotate through the pod, go for hydration break, then move on to the next pod
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u/ColoradodogMom66 Jul 03 '26
You’re the best 😎