1F45 develops the most accurate global standards in fitness testing. Along with the F45 Playoffs, 3-Peat is another excellent milestone to test your athletic prowess. Members will be tested across the board in this session. From strength to power to agility to cardio endurance, 3-Peat is an intense workout and an excellent benchmarking tool.

This workout will burn an incredible amount of calories; around 800 in just 45 minutes. These cardio exercises are specifically designed to get your heart rate close to max output for the full 45 minutes. Expect longer sets, shorter rests and a pulsating cardio blast.

MEMBERS:

30PODS:

1SETS:

1LAPS:

3STATIONS:

10 45/15

WORK/REST:

MEMBERS:

36PODS:

3STATIONS:

9combo

WORK/REST:

40/20

45/15OR

PHASE 4 WORKOUTS

2Athletica lays the platform for building a solid aerobic base that members can progress through. It is crucial to build this aerobic base before we can progress. Athletica’s challenging timing structures will strip unwanted body fat and result in leaner, stronger muscles.

Docklands will question the body and challenge it aerobically. Our insane technology will work you through a variety of longer sets, then some short, sharp timing mechanisms specifically designed to target fat loss. The longer, more demanding sets then progress to short, sharp bursts with little to no rest.

The climax of the week; DJ pumping, electric atmosphere, 60 minutes of focus combining the best of strength, cardio, agility, speed, power and high 5’s galore. The pinnacle showcase of F45 right here.

MEMBERS:

27PODS:

1SETS:

1LAPS:

2STATIONS:

27 45/15

WORK/REST:

MEMBERS:

2436

PODS:

3LAPS:

4STATIONS:

12SETS:

1

MEMBERS:

182736

PODS:

1STATIONS:

9 varies

LAPS:

varies

SETS:

varies

WORK/REST:

MEMBERS:

182736

3Panthers is a resistance-based workout, with the key premise built on overload. Overloading muscles and working towards muscle “fatigue” and “failure” is the primary focus within a Panthers session.

Mkatz is the new drop set workout on the block. A completely different test for those looking to build quality lean muscle mass. Building quality muscle is not only about compound lifting. We want to challenge muscles on different angles, with different timing, and various tempos. You will love the drop set nature of this workout.

PODS:

1STATIONS:

9

This is not your average cardio workout. This is a cardio blast with an incredible twist. Following the first lap, half the exercises will flip into completely different movements. You will never quite get accustomed to this phenomenal cardio-only workout.

PODS:

1SETS:

3LAPS:

1STATIONS:

14 35/20

WORK/REST:MEMBERS:

28

60/30

WORK/REST:PODS:

1LAPS:

2

LAPS:

2

STATIONS:

12SETS:

1

SETS:

3

MEMBERS:

36

35/1020/1020/20

WORK/REST:

4Renegade

Red Diamond is a resistance-based workout, with the key premise being an exaggerated overload tactic. Taking key points from flagship favourites Romans and Panthers, the result is a tough, uncompromising workout, which will guarantee muscle fatigue. The key focus on this workout will be tempo (the speed at which we perform exercises) and the range of movement.

Heavy compound lifts and muscular overload is what to expect when entering the studio for a Renegades session. This resistance overload focused session will see you super-setting heavy lifts with the same push or pull movement, whilst also attacking the core as an active recovery.

Romans is F45’s original resistance based workout, consisting of large compound lifts with maximum rest periods. The focus for each member should be to lift as heavy as they can, every single set. Romans is designed to make you stronger and more powerful.

60/30

WORK/REST:PODS:

1LAPS:

2STATIONS:

12SETS:

1MEMBERS:

36

PODS:

1SETS:

3LAPS:

1STATIONS:

14 35/20

WORK/REST:MEMBERS:

28

MEMBERS:

2736

PODS:

3LAPS:

1STATIONS:

9SETS:

4

5An innovative and creative 50/50 split of cardio and resistance ensures that throughout this 10-station workout, the heart is racing relentlessly. Minimal abs and core, just functional resistance and functional cardio movements.

The benefits of West Hollywood are endless. They also go well beyond physical. The friends, atmosphere and electric vibe will be the most rewarding start to a weekend you can get anywhere in the world. Lookout for the slight twist in timing, giving this a little upgrade on Hollywood.

MEMBERS:

2736

PODS:

3LAPS:

1STATIONS:

9SETS:

4

45/1535/15

WORK/REST:PODS:

1SETS:

1LAPS:

2STATIONS:

27MEMBERS:

27