F45 Full Workout Catalogue V6.9

WORKOUT
PROGRAM
CATALOGUE Hopper
2022
2019
e
Renegad
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08
09
10
AFTERGLOW 11
12
13
14
15
16
17
18
WORKOUT 19
20
PROGRAM 21
22
CATALOGUE 23
24
25
2022 TEMPEST 26
27
28
29
30
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RESISTANCE: 31
ALL STAR 32
ANGRYBIRD 33
DOUBLE DOWN 34
GOAT 35
ICEBERG 36
LIBERTY 37
LONESTAR 38
MAXIMUS 39
MKATZ 40
MOON HOPPER 41
PANTHERS 42
PEGASUS 43
RED DIAMOND 44
RENEGADE 45
46
ROMANS
THE NINES 47
THE PISTON 48
TOKYO DISCO 49
WORKOUT WINGMAN
WYVERN
50
51
PROGRAM HYBRID: 52
CATALOGUE 3-PEAT
CHECKMATE
53
54
2022 GUNNAR PETERSON WORKOUT

HEROES HOLLYWOOD
55
56
HOLLYWOOD 57
LOYALS 58
MIAMI NIGHTS 59
MONT BLANC 60
NOHO 61
PLAYOFFS 62
QUARTERBACKS 63
SOCAL 64
SPECIAL OPS 65
T10 66
THE JOKER 67
TRACK STARS 68
WEST HOLLYWOOD 69
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RECOVERY: 70
CALYPSO KINGS 71
MONDRIAN 30 72
HOW TO MAKE YOUR INTROS EXCELLENT 73
WORKOUT SCRIPTS:
22 74
3-PEAT 75
ABACUS 76
AFTER GLOW 77
ALL STAR 78
ANGRY BIRD 79
ATHLETICA 80
BEARS 81
BRIXTON 82
BROOKLYN 83
84
CALYPSO KINGS
WORKOUT CHECKMATE 85
DB45 86
87
PROGRAM
DOCKLANDS
88
DOUBLE DOWN
89
CATALOGUE
EMPIRE
90
FIRESTORM
91
FOXTROT
92
2022 GOAT
GRAVITY 93
GUNNER PETERSON 94
HEROES HOLLYWOOD 95
HOLLYWOOD 96
ICEBERG 97
JOKER 98
LIBERTY 99
LONESTAR 100
LOYALS 101
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MARATHON 102
MAXIMUS 103
MIAMI NIGHTS 104
MKATZ 105
MONDRIAN 30 106
MONT BLANC 107
MOON HOPPER 108
MVP 109
NOHO 110
PANTHERS 111
PEGASUS 112
PIPELINE 113
PLAYOFFS 114
QUARTERBACKS 115
RED DIAMOND 116
REDLINE 117
RENEGADE 118
ROMANS 119
WORKOUT
SOCAL 120
SPECIAL OPS 121
T10 122
PROGRAM TEMPEST
TEMPLARS
123
124
CATALOGUE THE NINES

THE PISTON
125
126
127
2022
TOKYO DISCO
TRACK STARS 128
TRIPLE DOUBLE 129
TRIPLE THREAT 130
VARSITY 131
WEST HOLLYWOOD 132
WINGMAN 133
WYVERN 134
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TERMINOLOGY
DEFINED
Number of F45 members

MEMBERS :
exercising at one time
STATIONS : Number of exercises
WORK : Time spent exercising
REST : Time spent resting
SET : An exercise performed at a given station
Completing multiple alphabetical

COMBO SET :
stations as one set
Number of times you go through

LAPS :
a single pod
A section of the workout area that

POD :
contains a certain number of stations
When a series of exercises play on

REELS :
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F45TV in back to back format

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A cycle through multiple loops

ROUNDS :
of exercises
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MOVEMENT SYSTEMS
OF F45
There are 3 types of movement systems within F45 Workouts.
POD-BASED
This is where the workout is broken up into segments, and each pod will contain a certain number of
stations. Examples of workouts that are Pod-based are Athletica, Romans, and GOAT.
9 6B 6A 3B 3A
8 5B 5A 2B 2A
7 4B 4A 1B 1A
RACETRACK
In a racetrack format, the stations will lead into each other in a circular motion around the room.
Examples of workouts that are in a Racetrack format are Panthers, T10 and Empire.
4B 4A 5B 5A 6B 6A
3B 3A 2B 2A 1B 1A
FOLLOW THE LEADER

In a Follow the Leader format, the stations will flow in a snake or wave style movement.
Examples of workouts that are in a Follow the Leader format are Hollywood, Liberty and Bears.
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CARDIO
F45 cardio workouts are high intensity interval training (HIIT) sessions designed to improve
cardiorespiratory fitness, physical capacity and body composition. HIIT workouts have also been
linked with numerous health benefits and have been shown to reduce the risk factors associated
with chronic disease [1].
High Intensity Interval Training:

A classification of exercise which typically involves short intervals of high-intensity exercise,
interspersed with static or active recovery periods. This type of exercise is typically performed
as a time-efficient alternative to steady-state aerobic training as individuals are able to maintain
high-intensity exercise for longer periods of time.
Sustaining higher exercise intensities as a result of HIIT workouts is shown to promote greater
adaptations in cardiorespiratory fitness [2]. In a performance context, these adaptations result in
increases in maximal oxygen uptake (VO2max), lactate threshold and exercise efficiency [3].
Improvements in these variables remain the best indicators of performance in a wide variety of
sporting contexts [3]. Physical fitness is also associated with an increased ability to carry out daily
tasks and improved quality of life [4]. A major advantage of HIIT workouts is an increase in the excess
post-exercise oxygen consumption (EPOC) following each session compared to steady-state
training [5]. EPOC is a measure of the amount of oxygen required to restore the body to its normal,
resting level of metabolic function. Therefore, the contribution of EPOC to overall energy expenditure
has a direct influence on body composition.
It is also well established that cardiorespiratory fitness and reductions in fat mass are strongly
associated with reduced risk of metabolic disease, adverse cardiovascular events and all-cause
mortality [6]. Previous research has shown HIIT workouts significantly reduce abdominal fat [7] and
total body mass [8] compared to moderate steady-state aerobic exercise. Reductions in fat mass are
strongly associated with a range of additional health benefits including decreased risk of diabetes,
stroke and certain cancers, as well as improved blood pressure, cholesterol and blood glucose levels,
and mobility [9]. Increases in aerobic fitness also has beneficial effects on psychological and cognitive
outcomes such as decreases in depression and anxiety, and increases in vigour, cognitive processing,
attention and memory [10, 11].
1. Kilpatrick MW., Jung ME., and Little JP. (2014). High-intensity interval training: a review of physiological and psychological responses. ACSM’s
Health & Fitness Journal, 18:11-16.
2. Gormley, S. E., Swain, D. P., High, R. E. N. E. E., Spina, R. J., Dowling, E. A., Kotipalli, U. S., and Gandrakota, R. (2008). Effect of intensity of aerobic
training on VO2max. Medicine & Science in Sports & Exercise, 40(7):1336-1343.
3. Schoenfeld, B., and Dawes, J. (2009). High-intensity interval training: Applications for general fitness training. Strength & Conditioning
Journal, 31(6):44-46.
4. Caspersen, C. J., Powell, K. E., and Christenson, G. M. (1985). Physical activity, exercise, and physical fitness: definitions and distinctions for
health-related research. Public Health Reports, 100(2):126.
5. King J., Broeder C., Browder K., and Panton L. (2002). A comparison of interval vs. steady-state exercise on substrate utilization in overweight
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women. Medicine & Science in Sports & Exercise, 34:S130.

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6. Batacan, R. B., Duncan, M. J., Dalbo, V. J., Tucker, P. S., and Fenning, A. S. (2017). Effects of high-intensity interval training on cardiometabolic health:
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a systematic review and meta-analysis of intervention studies. British Journal of Sports Medicine, 51(6):494-503.
7. Boutcher SH. High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011.
8. Perry CG., Heigenhauser GJ., Bonen A., and Spriet LL. (2008). High-intensity aerobic interval training increases fat and carbohydrate metabolic
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capacities in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism 33:1112-1123.
9. Blackburn, G. (1995). Effect of degree of weight loss on health benefits. Obesity Research, 3(S2):S211-S216.
10. Guiney, H., and Machado, L. (2013). Benefits of regular aerobic exercise for executive functioning in healthy populations. Psychonomic
Bulletin & Review, 20(1):73-86.
11. DiLorenzo, T. M., Bargman, E. P., Stucky-Ropp, R., Brassington, G. S., Frensch, P. A., and LaFontaine, T. (1999). Long-term effects of aerobic
exercise on psychological outcomes. Preventive Medicine, 28(1):75-85. 8
22 is a partnered, super-set cardio workout that
thrives on intensity. Expect a strong focus on
endurance and core strength.
MEMBERS 36 (2 PER STATION)
STATIONS 18 (9 COMBO STATIONS)
PODS 3
MOVEMENT POD BASED
TIMING
WORK REST SETS LAPS
45 15 2CS 1
• 22 is a partnered workout, and is the sister program to Wingman.

• 22 is a cardio-based workout that consists of 9 combo stations. Each station is split into 2 exercises
- station A and station B. 1 combo set = 1 set at A and 1 set at B
• This workout follows a pod style movement system.
• The timing for 22 is 45 seconds of work, 15 seconds of rest, 2 combo sets at each station and 1 lap
through each pod.
• There is a 60 second hydration break at the completion of each pod.
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Abacus is a team training-style cardio workout that
consists of short, sharp pyramid sets complemented
by a strong bodyweight and functional focus.
STATIONS 6
PODS 1
MOVEMENT RACETRACK
TIMING
LAP 1 LAP 2
WORK REST WORK REST
SET 1 20 10 28 10
SET 2 22 10 26 10
SET 3 24 10 24 10
SET 4 26 10 22 10
SET 5 28 10 20 10
• Abacus has an innovative timing system that pyramids throughout the workout and is also the largest
group-based workout that we have produced at F45 Training.
• It is a cardio-based workout consisting of 6 stations.
• The movement system for this workout is a racetrack style movement. Members move in numerical
order through all 6 stations, completing 5 sets at each station and 2 laps through the room.
• Lap 1 timing for sets is as follows:
• Set 1 - 20 seconds of work with 10 seconds of rest
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• Lap 2 timing for sets is as follows:

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• Set 4 - 22 seconds of work with 10 seconds of rest 10
• There is a 60 second hydration break in between the 2 laps.
Afterglow is a cardio workout built with a ladder style
combination sequence. Work your way down the ladder
as far as you can, the use of combos stations will get
your heart rate right into that working zone and
working up a sweat!
MEMBERS 27
STATIONS 9
PODS 1
MOVEMENT FOLLOW THE LEADER
WORK REST SETS

LAP 1 60 30 1
LAP 2 60 30 1
LAP 3 30 20 1
• Afterglow is a cardio workout where members will work down a ladder in their combo exercises.
• Members will start at the top of the ladder with a combo of 10:1, and decrease the reps on the left by 1 each
time. See how far your members can climb down the ladder.
• There will be a target of 10 reps on the left exercise and a target of 1 rep on the right exercise. The 1 rep
target is fixed.
• This workout works the room in a follow the leader style format. Members move in numerical order through
all 9 stations, once the member reaches station 9 they continue to station 1.
• The timing for Afterglow is:
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• Lap 1 - 60 seconds of work and 30 seconds of rest, 1 set at each station.

• The last lap is a quick burner lap for members to smash out the combinations quickly.
• There is a 60 second hydration break between laps.
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Athletica is one of our original F45 cardio workouts that
lays the platform for building a solid aerobic base.
STATIONS 9
PODS 3
MOVEMENT POD BASED
TIMING OPTION 1
WORK REST SETS LAPS
45 15 1 4
TIMING OPTION 2
WORK REST SETS LAPS
20 10 4 2
• Athletica is one of the original F45 workouts, and lays the platform for building a solid aerobic base.
• Athletica is a cardio-based workout that consists of 9 stations.
• This workout follows a pod style movement system. Members move through each station in their pod,
eg station 1 moves to station 2, station 2 moves to station 3, station 3 moves to station 1.
• Athletica has different timing options which will determine how many sets and laps the members do:
• Option 1 - 45 seconds of work and 15 seconds of rest, completing 1 set at each station and
4 laps through each pod.
• Option 2 - 20 seconds of work and 10 seconds of rest, completing 4 sets at each station and
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Bears is an intense cardio workout with a mixture of
agility, power, endurance and plyometric movements.
STATIONS 18
PODS 1
TIMING
WORK REST LAPS
SET 1 35 10
1
SET 2 55 20
• Bears is a mixture of agility, power, cardio, endurance and plyometric movements.

• Bear is a cardio-based workout that consists of 18 stations.
• This workout follows a follow the leader style movement system. Members move in numerical order
through all 18 stations. Eg station 1 moves to station 2, station 2 moves to station 3 and so on. Once the
member reaches station 18 they continue to station 1. Members complete 2 sets at each station and 1 lap
through the room.
• The timing for Bears changes on each set:
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• There is no hydration break in Bears.

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Brixton is a cardio-based session that uses combat
style and bodyweight exercises that are structured
to mimic the training of a fighter.
MEMBERS 36
STATIONS 10
PODS 3 (2 COMBAT, 1 BODYWEIGHT)
MOVEMENT POD BASED
TIMING
WORK REST SETS LAPS
POD 1 & 2 40 20 2 2
POD 3 40 20 1 3
COMBAT COMBAT
POD 2 POD 1
• Brixton teaches elements of combat training.

• Brixton is a cardio-based workout that consists of 10 stations - with 2 pods of combat moves and 1 pod of
bodyweight exercises.
• This workout follows a pod style movement system. Pod 1 and pod 2 are partnered combat pods where
everyone will stay in their stations for the entire pod. On set 1, Partner A will do the combat exercise while
Partner B holds the shield. On set 2, Partner A will hold the shield while Partner B does the combat exercise.
All partners can keep their gloves on during the entire pod round. Members will work for
40 seconds and rest for 20 seconds.
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• They will do 2 sets at each exercise and 2 “laps” through these pods.
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• When members move to Pod 3, they will once again, stay in their stations for 4 different exercises.
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Members will work for 40 seconds and rest for 20 seconds. They will do 1 set at each exercise and 3 “laps”.
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• There is a 60 second hydration break after each completed pod.

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Brooklyn is a cardio-based workout with high intensity
moves that teaches elements of combat training.
STATIONS 9
PODS 3 (2 CARDIO, 1 COMBAT)
MOVEMENT POD BASED
TIMING
WORK REST SETS LAPS
40 20 2 2
• Brooklyn uses elements of combat style exercises that are structured to mimic the training of a fighter.
• Brooklyn is a cardio-based workout that consists of 9 stations.
• This workout follows a pod style movement system, 1 pod of combat moves and 2 pods of cardio-based
exercises. Members move in numerical order through their pods, eg station 1 moves to station 2, station
2 moves to station 3, station 3 moves to station 1. Members complete 2 sets at each station and 2 laps
through each pod.
• Pods 1 and 2 will have cardio-based exercises, and pod 3 will have partnered combat-based exercises.
In the combat pod, members must be paired up - 1 person holding the shield while their partner is boxing.
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They spend 2 rounds at each station alternating holding the shield each round. If there is 1 spare member
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in the room, use a trainer to jump in on the boxing station.

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• The timing for Brooklyn is 40 seconds of work, 20 seconds of rest.

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• There is a 60 second hydration break in between at the completion of each pod.

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In this signature workout you will get a glimpse of what
it’s like to train as a professional footballer. The exercises
featured are some of those that David Beckham has
performed in training throughout his career. Be prepared
for explosive, power-focused movements, as well as
multi-directional agility exercises.

TV 3 TV 2 TV 1
STATIONS 11
PODS 1
6 5
11 7 4
TIMING WORK REST LAPS
SET 1 32 15
2 10 8 3 1
SET 2 23 20
+
7 x 30 second bodyweight exercises at the end
9 2
of each lap
• The DB45 workout is our David Beckham, football inspired cardio-based workout.
• Members will do 2 sets in each station, and two laps of the room in a follow the leader format.
• The floor layout is designed to be the same as standard football team formation. As well as a unique timing
structure which resembles elements to David Beckham’s career.
• Members will do 2 sets at each station with different timing, and 2 laps through the room. For example
• Set 1 - 32 seconds of work with 15 seconds rest
• Set 2 - 23 seconds of work with 20 seconds rest
• There’s a 45 second hydration break between laps.
• At the end of the workout members will go into "extra time" by completing 7 x 30 second bodyweight
exercises together, staying wherever they are in the room and following the reel format on the screens.
Significance behind the numbers:

• 7 was Beckham’s Jersey number while he played for Manchester United.
• 23 became his new number when playing for Real Madrid. 6
• 32 was his Jersey Number for Paris Saint-Germain and AC Milan.
Docklands is a cardio-based session that uses varying
set times and a strong bodyweight focus to challenge
the body aerobically.
STATIONS 12
PODS 3
MOVEMENT POD BASED
TIMING
WORK REST SETS
LAP 1 60 30 1
LAP 2 30 10 1
LAP 3 20 5 1
LAP 4 20 5 1
• Docklands uses varying set times and a strong bodyweight focus to challenge the body aerobically.
• Docklands is a cardio-based workout that consists of 12 stations.
• This workout follows a pod style movement system. Members move in numerical order through their
pods, eg station 1 moves to station 2, station 2 moves to station 3, station 3 moves to station 4, and station
4 moves to station 1. Members complete 1 set at each station and 4 laps through each pod.
• The timing for Docklands varies on each lap:
• Lap 1 is 60 seconds of work and 30 seconds of rest
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Empire will have you sweating it out in a team training-
style, combo set cardio workout.
STATIONS 12 (6 COMBO)
PODS 1
MOVEMENT RACETRACK 4B 4A 5B 5A 6B 6A
TIMING
WORK REST SETS LAPS
45 15 1CS 3
3B 3A 2B 2A 1B 1A
• Empire is a team training-style, combo set workout.

• Empire is a cardio-based workout that consists of 6 combo stations.
• This workout follows a racetrack style movement system. Members move in numerical order through
all 6 combo stations, eg stations 1a & 1b move to station 2a & 2b, stations 2a & 2b move to station 3a & 3b,
stations 3a & 3b move to station 4a & 4b. Members complete 1 combo set at each station and 3 laps
through the room.
• The timing for Empire is 45 seconds of work and 15 seconds of rest.
• There is a 50 second hydration break after each completed lap.
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Firestorm is a flagship F45, super-circuit cardio workout
that will really challenge your aerobic capacity.
STATIONS 27
PODS 1
TIMING
WORK REST SETS LAPS
30 10 1 2
• Firestorm is a flagship F45 workout, with a super-circuit format that will really challenge our members’
aerobic capacity.
• Firestorm is a cardio-based workout that consists of 27 stations.
through all 27 stations, once the member reaches station 27 they continue to station 1.
• The timing for Firestorm is 30 seconds of work and 10 seconds of rest, completing 1 set at each station
and 2 laps of the room.
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Foxtrot is a fast-paced cardio workout that uses constant
change in the work to rest ratio, and a strong agility focus
to significantly increase aerobic fitness and endurance.
STATIONS 12
PODS 1
MOVEMENT RACETRACK
TIMING
WORK REST LAPS
SET 1 45 15
SET 2 20 10
1
SET 3 45 15
SET 4 20 10
• Foxtrot uses a constant change in the work to rest ratio, alongside a quality selection of agility and
cardio based exercises, to significantly increase aerobic fitness and endurance for our members.
• Foxtrot is a cardio-based workout that consists of 12 stations.
all 12 stations, once the member reaches station 12 they continue to station 1. Members complete 4 sets
at each station and 1 lap of the room.
• The timing for Foxtrot alternates on each set:
• Set 1 is 45 seconds of work and 15 seconds of rest
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• There are no hydration breaks in Foxtrot.

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Gravity is a cardio-based session that uses only
bodyweight exercises for an effective, total body workout.
STATIONS 9
PODS 3
MOVEMENT POD BASED
TIMING OPTION 1
WORK REST SETS LAPS
45 15 1 4
• Gravity is a challenging and effective full bodyweight session.

• Gravity is a cardio-based workout that consists of 9 stations.
• This workout follows a pod style movement system. Members move in numerical order through
their pods, eg station 1 moves to station 2, station 2 moves to station 3, station 3 moves to station 1.
• Gravity has different timing options which will determine how many sets and laps the members do:
• Option 1 - 45 seconds of work and 15 seconds of rest, completing 1 set at each station and
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Endurance is the name of the game today, so get ready to
find your zone with Marathon–– expect bikes, rowers and
F45’s longest ever working sets for a truly challenging
cardio session!
TYPE: CARDIO
THEME: LONG DISTANCE RUNNING,

ENDURANCE
MEMBERS: 28
PODS: 1
STATIONS: 14
MOVEMENT: RACETRACK
TIMING: 120 / 30 / 1 / 1
BREAKS: No hydration break
• Marathon is an intense cardio workout inspired by long distance running and endurance events.
• Marathon is similar to Panthers, with 14 stations around the room in a racetrack format.
• The timing is 120 seconds of work, 30 seconds of rest, 1 set at each station and 1 lap around the room.
• There are no hydration breaks in Marathon.
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MVP is a fixed equipment cardio session with a twist
- on the second lap the even numbered stations will
change while still using the same equipment.
MEMBERS 36
STATIONS 12
PODS 1
MOVEMENT RACETRACK
TIMING
WORK REST SETS LAPS
60 30 1 2
• MVP is a fixed equipment session, utilizing some of the best cardio exercises in the F45 Training
Database. It has a twist - on the second lap the even numbered stations will change, while still using the
same equipment.
• MVP cardio-based workout that consists of 12 stations.
• This workout follows a racetrack style movement system. Members move in numerical order through all
12 stations, once the member reaches station 12 they continue to station 1.
• The timing for MVP is 60 seconds of work and 30 seconds of rest, completing 1 set at each station and
2 laps of the room.
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• There is a 30 second hydration break in between the 2 laps plus 90 seconds for the trainers to explain
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the new exercises to members.

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Pipeline is a surf-inspired cardio workout that is
aimed at helping improve balance, lateral movement,
core activation and cardiovascular endurance.
STATIONS 9
PODS 1
TIMING OPTION 1
WORK REST SETS LAPS
40 20 1 4
TIMING OPTION 2
WORK REST SETS LAPS
45 15 1 4
• Pipeline is a surf-inspired cardio workout that is aimed at helping improve balance, lateral movement,
core activation and cardiovascular endurance.
• Pipeline is a cardio-based workout that consists of 9 stations.
• The timing for Pipeline is 40 seconds of work, 20 seconds of rest, completing 1 set at each station
and 4 laps through the room.
• There are no hydration breaks in Pipeline.
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Redline is a cardio workout built on an intense pyramid set
structure with escalating work periods and short rest periods.
STATIONS 9
PODS 1
TIMING
WORK REST LAPS
SET 1 20 5
SET 2 30 5
SET 3 40 5 1 LAP
SET 4 50 5
SET 5 60 20
• Redline is a challenging cardio session with escalating work periods and short rest periods.
• Redline is a cardio-based workout that consists of 9 stations.
• This workout follows a follow the leader-style movement system.
• Members will do 5 sets on each station and 1 lap of the room. The timing on changes on each set:
• Set 1 - 20 seconds of work, 5 seconds of rest
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• There are no hydration breaks in Redline.

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Work up a storm with Tempest - a cardio-based
workout featuring all of our Concept 2 equipment;
the BikeErg, RowErg & SkiErg. Work as a team to
complete the targets on the screens. Be warned this
cardio workout will blow your members away!
MEMBERS 32 (2 PER STATION) 16 12 8 4
STATIONS 16
15 11 7 3
PODS 4
14 10 6 2
MOVEMENT PODS
TIMING: 13 9 5 1
7 x 30 seconds work bodyweight exercises at
the start of workout.
Then 7 minute team AMRAP at each pod
• Tempest is a grueling cardio workout that uses all Concept 2 pieces

• Members will begin the workout with 7 x 30 second body weight exercises in a reel format, staying wherever
they are and performing the exercises shown on the TVs.
• Moving into the main component of the workout: In each pod members will need to achieve the target meters
on the Concept 2 station before rotating. These stations will be positioned in the frontline of the room
(stations 4, 8, 12). Pod 4 (station 16) will have a rep-based exercise.
• All members in your pod will be working as a team of 4 to complete as many meters/reps as possible. Rotation
within the pod will depend on the members in the frontline completing their target. Once the target meter/
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reps are completed your team will rotate through the stations in your pod.
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We estimate your pod should be completing 3-4 rounds.

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• Members will have a rest set OR a basic bodyweight set before hitting the Concept 2 stations, this will allow
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recovery time before members push themselves hard in the rep/meter count.
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• The timing for each pod is; 7 minutes of work.

• There is a 60 second hydration break between pods. 26
Templars is a paired cardio workout with several
partnered exercises to add an element of fun and
extra motivation to your session.
STATIONS 14
PODS 1
MOVEMENT RACETRACK
TIMING
WORK REST SETS LAPS
35 15 1 3
• Templars is a paired workout with several partnered exercises to add an element of fun and extra
motivation to your session.
• Templars is a cardio-based workout that consists of 14 stations.
The timing for Templars is 35 seconds of work and 15 seconds of rest, completing 1 set at each station
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Triple Double is a cardio-based workout with
a gruelling 3:1 work to rest ratio.
STATIONS 9
PODS 1
TIMING
WORK REST SETS LAPS
30 10 3 2
• Triple Double is unique due to its gruelling 3:1 work to rest ratio.
• Triple Double is a cardio-based workout that consists of 9 stations.
• The timing for Triple Double is 30 seconds of work and 10 seconds of rest, completing 3 sets at each
station and 2 laps of the room.
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Triple Threat is a challenging cardio workout built on one
simple rule - count your reps in set 1, double it in set 2 and
you guessed it, triple it in set 3.
STATIONS 12
PODS 1
MOVEMENT RACETRACK
TIMING
WORK REST LAPS
SET 1 20 10
SET 2 40 20 1 LAP
SET 3 60 30
• Triple Threat is an intense cardio workout, where members count their reps on the first set,
then try to double the number of reps in the second set, and triple the number of reps in their third set.
• Triple Threat is a cardio-based workout that consists of 12 stations.
• This workout follows a racetrack-style movement system.
• Members will do 3 sets on each station, and 1 lap of the room. The timing for Triple Threat changes on each set:
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Varsity is the ultimate cardiovascular test with varying
timings and sets on each lap to really challenge your
aerobic threshold.
STATIONS 9
PODS 1
TIMING
WORK REST SETS
LAP 1 20 10 3
LAP 2 40 20 1
LAP 3 60 30 1
• Varsity is the ultimate cardiovascular test with varying timings and sets on each lap.
• Varsity is a cardio-based workout that consists of 9 stations.
• Varsity has different timing options on each lap which will determine how many sets the members do:
• Lap 1 - 20 seconds of work and 10 seconds of rest, completing 3 sets at each station
• Lap 2 - 40 seconds of work and 20 seconds of rest, completing 1 set at each station
• Lap 3 - 60 seconds of work and 30 seconds of rest, completing 1 set at each station
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RESISTANCE:
F45 resistance workouts are an effective method for promoting both fitness and health benefits, and
should be included as part of a well-rounded exercise program. These workouts emphasise mechanical
loading rather than physiological loading and use a range of free- and body-weight compound
movements that follow functional training principles. Whist the relationship between resistance training
variables is complex, the characteristics of resistance workouts can be manipulated to achieve a specific
training outcome (i.e. muscular strength, hypertrophy, endurance, power, coordination and balance).
Functional Training:
A classification of exercise which involves training for activities performed in everyday life.
Exercises are typically resistance-based and designed to reflect movements that are specific
to the environmental context of the individual.
Resistance training is strongly associated with improved musculoskeletal function and contributes to an
individual’s overall physical capacity [1]. Resistance training induces skeletal muscle growth (muscular
hypertrophy), neural adaptation and accompanying improvements in muscular strength [2]. Previous
research supports the notion that greater muscular strength can enhance the ability to perform
general sports skills such as jumping, sprinting and change of direction [3]. Resistance training is also
associated with enhanced neuromuscular function and reduced injury rates [3]. In addition to the
obvious advantage in a variety of sporting contexts, it is widely recognised that muscular strength is
a fundamental physical trait necessary for health, functional ability and enhanced quality of life [2]. For
example, improvements in muscular strength and balance have been associated with relief of chronic
lower back pain [4].
Extensive research has also shown that resistance training influences other health-related benefits [5].
Resistance training results in reductions in fat mass through increases in lean tissue mass and basal
metabolic rate [4]. High volume workouts with short rest periods using large muscle groups appear
to be the most conducive for fat reduction [4]. The associated fat loss through resistance training has
been linked with a range of additional health-related benefits including reductions in blood pressure
and improvements in cholesterol profile and insulin sensitivity [4]. Resistance training has also been
shown to provide a stimulus for bone adaptation leading to increases in bone mineral density and
reduced risk of osteoporosis and fractures [5]. Additionally, resistance training has been shown to have
a significant impact on mental health outcomes. Specifically, reductions in anxiety and depression
symptoms and improvements in sleep quality and self-esteem [6].
1. Kraemer, W. J., and Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine & Science in
Sports & Exercise, 36(4):674-688.
2. Bird, S. P., Tarpenning, K. M., and Marino, F. E. (2005). Designing resistance training programmes to enhance muscular fitness. Sports Medicine,
35(10):841-851.
3. Suchomel, T. J., Nimphius, S., and Stone, M. H. (2016). The importance of muscular strength in athletic performance. Sports Medicine, 46(10):1419-1449.
4. Kraemer, W. J., Ratamess, N. A., and French, D. N. (2002). Resistance training for health and performance. Current Sports Medicine Reports, 1(3):165-171.
5. Feigenbaum, M. S., and Pollock, M. L. (1999). Prescription of resistance training for health and disease. Medicine and Science in Sports & Exercise,
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31(1):38-45.
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6. O’Connor, P. J., Herring, M. P., and Caravalho, A. (2010). Mental health benefits of strength training in adults. American Journal of Lifestyle Medicine,
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4(5):377-396.
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All Star is a resistance-based session in a tri-set style
format that works opposing muscle groups in each
pod for a balanced, full body workout.
STATIONS 12
PODS 4
MOVEMENT POD BASED
TIMING
WORK REST SETS LAPS
40 20 1 3
• All Star is an Agonist / Agonist / Antagonist Tri-Set style session that works opposing muscle
groups in each pod.
• All Star is a resistance-based workout that consists of 12 stations.
• This workout follows a pod style movement system. Members move through each station within
their pod eg 1A moves to 1B, 1B moves to 1C and 1C moves to 1A.
• The timing for All Star is 40 seconds of work and 20 seconds of rest, completing 1 set at each station
and 3 laps through each pod.
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Angrybird is a super-set, resistance-based workout that
uses varying timing and tempo, as well as pod-specific
exercises to build strength throughout the whole body.
STATIONS 15
PODS 3
MOVEMENT POD BASED
TIMING
WORK REST SETS
LAP 1 40 15 1
LAP 2 35 20 1
LAP 3 20 10 1
• Angrybird is a pod-specific super-set workout that uses varying timing and tempo.
Pod 1 is always lower body, pod 2 is always upper body and pod 3 is always abs/core/rotation focused.
• Angrybird is a resistance-based workout that consists of 15 stations.
• This workout follows a pod style movement system. Members move in numerical order through their pods,
eg station 1 moves to station 2, station 2 moves to station 3, station 3 moves to station 4, station 4 moves to
station 5 and station 5 moves to station 1. Members complete 1 set at each station and 3 laps through each pod.
• The timing for Angrybird varies on each lap:
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Double Down is a resistance-based workout built to push
similar muscle groups through superset exercises and
F45tv’s innovative time under tension guide.
STATIONS 12 (8 COMBO, 4 REGULAR)
PODS 3
MOVEMENT POD-BASED
TIMING
WORK REST SETS
PODS 1&3 40 20 3CS
POD 2 40 20 3
• Pods 1 and 3 use complementing supersets and Pod 2 uses strength-based time under tension exercises.
• Double Down is a resistance-based workout that consists of 12 stations.
• This workout follows a pod-based movement system.
• Members will do one lap of each pod, and the timing for Double Down is slightly different in Pods 1 & 3 to Pod 2.
• Pods 1 and 3 are 40 seconds of work, 20 seconds of rest, 3 combo sets at each combo station.
• Pod 2 is 40 seconds of work, 20 seconds of rest, 3 sets at each station
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GOAT is a resistance-based workout that uses combo
sets to target the agonist/antagonist muscles.
STATIONS 15 (6 COMBO STATIONS +

3 STATIONS IN POD 3)
PODS 3 9 6B 6A 3B 3A
MOVEMENT POD BASED
TIMING 8 5B 5A 2B 2A
PODS 1&2 WORK REST SETS
LAP 1 60 20 1
LAP 2 30 10 1
7 4B 4A 1B 1A
POD 3 WORK REST SETS
LAP 1 & 2 60 20 1
LAP 3 & 4 30 10 1
• GOAT is an agonist/antagonist resistance-based, combo set workout.

• GOAT is a resistance-based workout that consists of 15 stations (with 6 combo set stations).
• This workout follows a pod style movement system.
• Pod 1 and 2 are combo set-based pods. Members move through each combo station, e.g. stations 1a & 1b move
to station 2a & 2b, stations 2a & 2b move to station 3a & 3b, stations 3a & 3b move to station 1a & 1b. Members
complete 1 combo set at each station and 2 laps through the pod.
• The timing for GOAT varies on each lap.
• Lap 1: 60 seconds of work and 20 seconds of rest, completing 1 combo set at each station.
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• Lap 2: 30 seconds of work, 10 seconds of rest, completing 1 combo set at each station.
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• Everyone in pod 3 does the same exercise. Members complete 1 set at each station and 4 laps through the pod.
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• Lap 1: 60 seconds of work and 20 seconds of rest, completing 1 set at each station.
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• Lap 2: 60 seconds of work, 20 seconds of rest, completing 1 set at each station.

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• Lap 4: 30 seconds of work, 10 seconds of rest, completing 1 set at each station. 35
Iceberg is a resistance-based workout with one clear goal -
increasing time under tension that also incorporates paused-
based movements to focus on technique & quality movement.
STATIONS 12
PODS 3
MOVEMENT POD-BASED
TIMING
WORK REST SETS LAPS
40 20 1 3
• The lifting technique changes in each pod in Iceberg. Pod 1 uses time under tension,
Pod 2 includes a pause in each movement, and Pod 3 is a regular lift.
• Iceberg is a resistance-based workout that consists of 12 stations.
• The timing for Iceberg is 40 seconds of work, 20 seconds of rest, 1 set at each station and 3 laps of the pod.
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Liberty is our first time under tension resistance-based
workout, where the whole room will work in sync to a
specific tempo - this helps us to focus on our form and
perfect our technique as we sweat it out together.
STATIONS 9
9 4 3
PODS 1

8 5 2
TIMING
WORK REST SETS LAPS
40 20 2 2
7 6 1
• Liberty is a workout where the movements for each exercise in the workout will have a specific tempo
rhythm to follow.
• Liberty is a resistance workout that consists of 9 stations.
• This workout follows a follow the leader movement system. Members move in numerical order through
all 9 stations. Eg station 1 moves to station 2, station 2 moves to station 3 and so on. Once the member
reaches station 9 they continue to station 1.
• The timing for Liberty is 40 seconds of work, 20 seconds of rest, 2 sets at each station and 2 laps
through the room.
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Lonestar is a unilateral based resistance workout with a
movement twist. Work around the room before pivoting
in the opposite direction for the second lap! This workout
will promote equal strength across the body.
MEMBERS 36
STATIONS 12
PODS 1
MOVEMENT RACETRACK
TIMING
WORK REST
SET 1 30 10
SET 2 30 20
• Lonestar is a unilateral focused resistance workout with a twist.

• Members will move in one direction in the first lap, and then move through the room in reverse in
the second lap.
• Members will complete the first lap using only one side of the body, and then in the reverse lap they
will switch sides.
• This workout follows a racetrack style movement system. Members move in numerical order
through all 12 stations. Once the member completes their first lap, they will complete their first set
of their 2nd lap in the same station, and move through the room in reverse order.
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• The timing for Lonestar is

• Set 1 - 30 seconds of work and 10 seconds of rest
• Members will complete 2 sets at each station and 2 laps of the room.
3
Step into the arena with Maximus–– our new weightlifting-
inspired session. Work your whole body through all of the big
lifts and finish strong at the end of each pod with your fellow
gladiators by your side.
TYPE: RESISTANCE
THEME: WEIGHTLIFTING
MEMBERS: 36
PODS: 3
STATIONS: 9
MOVEMENT: POD
TIMING: Set 1 - 40 / 20
Set 2 - 30 / 20
Set 3 - 30 / 20
Set 4 - 30 / 25
+ 4 x 20 second bodyweight exercises
at the end of each pod
BREAKS: 45 second hydration break after each

completed pod
• Maximus is a resistance-based, weightlifting inspired workout, using full body compound exercises.
• There are 3 pods with 3 exercises in each pod.
• Members will do 4 sets at each station with a longer work time in the first set, and 1 lap through each pod.
• Members will focus on building range of movement in the first set in order to prepare themselves for the next 3 sets.
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There is ample time to help members improve their technique during this session. Where appropriate, encourage your
members to lift heavy and work steadily for the maximum benefit of this workout.
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Mkatz is a resistance-based workout that uses drop set
timing and overload techniques to work the body, with
a little surprise at the end - a 2 minute plank.
STATIONS 9
PODS 1
TIMING
WORK REST LAPS
SET 1 35 10
SET 2 20 10 2
SET 3 20 20
• Mkatz uses drop sets to help challenge members. The goal is to lift as heavy as possible on set 1
and continue to lift the same weight on each set after, whilst the timed drop set allows members to
work till failure.
• Mkatz is a resistance-based workout that consists of 9 stations.
• Members will perform 3 sets at each station, and 2 laps around the room.
• The timing for Mkatz changes on each set:
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Hopper
Moon Hopper is a resistance-based workout that offers
variety through a series of stations that rotate through
resistance, isolation and functional resistance.
STATIONS 18
18 12 6
PODS 3
17 11 5
MOVEMENT POD BASED
16 10 4
TIMING
WORK REST LAPS 15 9 3
SET 1 35 15
1
SET 2 40 30 14 8 2
13 7 1
• Moon Hopper offers variety through a series of stations that rotate through resistance, isolation
and functional resistance.
• Moon Hopper is a resistance-based workout that consists of 18 stations.
eg station 1 moves to station 2, station 2 moves to station 3, and so on all the way to station
6 which moves to station 1. Members complete 2 sets at each station and 1 lap through each pod.
• The timing for Moon Hopper changes on each set:
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Panthers is one of the F45 originals - a classic resistance-
based session designed to build strength and induce
muscle fatigue.
STATIONS 14
PODS 1
MOVEMENT RACETRACK
TIMING
WORK REST SETS LAPS
35 20 3 1
• Panthers is a classic strength session designed to induce muscle fatigue.

• Panthers is a resistance-based workout that consists of 14 stations.
• The timing for Panthers is 35 seconds of work and 20 seconds of rest, completing 3 sets at each
station and 1 lap of the room.
• There are no hydration breaks in Panthers.
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Pegasus is a strength-based session in quite a different
format to our other F45 workouts, with each station
representing a resistance exercise, followed by a
bodyweight exercise.
STATIONS 12
PODS 1
MOVEMENT RACETRACK
TIMING
WORK REST SETS LAPS
30:20 15 3 1
• Pegasus is quite a different format to our other F45 workouts with each station representing
a resistance exercise, followed by a bodyweight exercise.
• Pegasus is resistance-based workout that consists of 12 stations (and 6 bodyweight exercises that
appear twice in each lap).
• The timing for Pegasus is 30 seconds (resistance) and 20 seconds (bodyweight) of work and 15 seconds
of rest, completing 1 resistance exercise and 1 bodyweight exercise, for 3 sets at each station and 1 lap
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Red Diamond is a unique blend of two of F45 Training’s
most successful resistance-based workouts, with
a gruelling timing system. Four sets on each station
will work your muscles to overload in this full body
strength session.
STATIONS 9
PODS 3
MOVEMENT POD BASED
TIMING
WORK REST LAPS
SET 1 45 15
SET 2 40 20 1
SET 3 35 25
SET 4 30 30
• Red Diamond is a unique blend of two of F45 Training’s most successful resistance-based workouts,
with a gruelling timing system.
• Red Diamond is a resistance-based workout that consists of 9 stations.
• This workout follows a pod style movement system. Members move through each station in their
pod, eg station 1 moves to station 2, 2 moves to 3 and 3 moves to 1.
• The timing for Red Diamond varies on each set:
• Set 1: 45 seconds of work and 15 seconds of rest
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• Once all 4 sets are completed at a single station the member moves to the next station in numerical
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Renegade is a super-set strength workout. Each station is
specifically positioned to allow each member to super-set
two resistance exercises, followed by a core exercise.
STATIONS 18
PODS 6
MOVEMENT POD BASED
TIMING
WORK REST SETS LAPS
35 25 1 2
• Renegade is a super-set strength workout. Each station is specifically positioned to allow each
member to super-set 2 movements, followed by a core exercise.
• Renegade is a resistance-based workout that consists of 18 stations.
eg station 1a moves to station 1b, station 1b moves to station 1c, and station 1c moves to station 1a.
Members complete 1 set at each station and 2 laps through each pod.
• The timing for Renegade is 35 seconds of work and 25 seconds of rest.
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Romans is one of the original F45 resistance-based
workouts and is a huge favorite among members and
trainers alike!
STATIONS 9
PODS 3
MOVEMENT POD BASED
TIMING
WORK REST SETS LAPS
35 25 2 2
• Romans is one of the original F45 workouts and is a favorite strength based session among
members and trainers alike.
• Romans is a resistance-based workout that consists of 9 stations.
• This workout follows a pod style movement system. Members move through each station in
their pod, eg station 1 moves to station 2, station 2 moves to station 3, station 3 moves to station 1.
Members complete 2 sets at each station and 2 laps through each pod.
• The timing for Romans is 35 seconds of work and 25 seconds of rest.
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Gunnar Peterson brings to you The 9’s - a resistance
hybrid workout with training techniques commonly
used in his pro athlete and celebrity training sessions.
Train to the 9’s by incorporating a unique structure that
will have you alternating between primary resistance
and secondary resistance exercises.
MEMBERS 27
STATIONS 9
PODS 1
TIMING
WORK REST LAPS
SET 1 15
SET 1 20 2
• The 9’s is a full body resistance-hybrid session. Members will superset 9 reps of a primary exercise at
a challenging weight followed by 9 reps of a secondary body weight or weighted movement.
through all 9 stations.
• Attention should be on the first 9 reps; performing heavy and controlled reps. It is OK if members do
not complete their secondary movement. If you can get to the end of both 9 reps within the work
time, you are lifting too light and should aim to lift heavier next time.
• The timing for the 9’s workout is:
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• Members will complete 2 sets at each station and 2 laps of the room.
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The Piston alternates resistance exercises between upper
body and lower body as well as push/pull movements for
a balanced, full body strength session.
STATIONS 12
PODS 1
MOVEMENT RACETRACK
TIMING
WORK REST SETS
LAP 1 35 25 1
LAP 2 35 25 1
LAP 3 40 20 1
• The Piston alternates resistance exercises between upper body and lower body as well as the force
that is required to execute the movement.
• The Piston is a resistance workout that consists of 12 stations.
all 12 stations. Eg station 1 moves to station 2, station 2 moves to station 3 and so on. Once the member
reaches station 12 they continue to station 1. Members complete 1 set at each station and 3 laps through
the room.
• The timing for The Piston changes on each lap:
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• Lap 3 - 40 seconds of work with 20 seconds of rest, 1 set at each station.

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Tokyo Disco uses overload techniques across 12 stations
in 2 pods, targeting either only lower body or upper
body-based movements.
STATIONS 12
PODS 2
10 9 4 3
MOVEMENT POD BASED
TIMING 11 8 5 2
WORK REST SETS LAPS
35 25 3 1
12 7 6 1
• Tokyo Disco uses overload techniques employed in each pod, targeting either only lower body
or upper body-based movements.
• Tokyo Disco is a resistance-based workout consisting of 12 stations.
• This workout follows a pod style movement system. Members move through each station in their
pod, ie station 1 moves to station 2, 2 moves to 3, and so on. Once the member reaches station 6,
they continue to station 1.
• The timing for Tokyo Disco is 35 seconds of work and 25 seconds of rest completing 3 sets at each station,
and 1 lap of the pod.
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Wingman is a partnered, resistance-based workout that
uses super-set and overload techniques for a controlled,
effective workout. Bring your best wingman along for a
little extra motivation!
MEMBERS 36 (2 PER COMBO STATION)
STATIONS 18 (9 COMBO STATIONS)
PODS 3
MOVEMENT POD BASED
TIMING
WORK REST SETS LAPS
35 25 2CS 1
• Wingman is a partnered super-set workout.

• Wingman is a resistance-based workout that consists of 9 combo stations.
eg stations 1a & 1b move to station 2a & 2b, stations 2a & 2b move to station 3a & 3b, stations 3a & 3b move
to station 1a & 1b. Members complete 2 combo sets at each station and 1 lap through each pod.
• The timing for Wingman is 35 seconds of work and 25 seconds of rest.
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Wyvern is a resistance workout that will test the courage
of even your strongest members. This fiery addition to
F45 is designed to utilize pre-fatigue and overloading
techniques back to back that will leave members feeling
the burn.
STATIONS 9
PODS 1
MOVEMENT RACETRACK
TIMING
WORK REST SETS LAPS
20:40 25 3 1
• Wyvern is a spin off of the Pegasus Workout. The focus is to pre-fatigue your muscles before the main exercise.
• Wyvern is a resistance-based workout that consists of 9 exercises that are complemented with a superset
variation in order to pre-fatigue and overload your muscles.
• This workout follows a racetrack style movement system. Members move in numerical order through all
9 stations, once the member reaches station 9 they continue to station 1.
• Station 9 is strategically placed in the center of the room, representing the heart of the dragon, where members
will complete a power based cardio movement.
• The timing for Wyvern is 20 seconds (of pre-fatigue work) immediately followed by 40 seconds (of overload
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work) and 25 seconds of rest.

• Members will complete 3 supersets at each station and 1 lap of the room.
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HYBRID:
F45 Hybrid workouts combine elements from cardio and resistance workouts to promote
improvements in aerobic fitness, body composition and general health. Combining aerobic and
resistance training into a single workout is a time-efficient method that assists individuals in meeting
current physical activity recommendations. This form of concurrent training has been suggested
to maximise both peripheral muscle and central cardiorespiratory adaptation and develop overall
functional capacity [1]. It has been demonstrated that concurrent training significantly improves
aerobic adaptations such as maximal oxygen uptake (VO2max), maximal aerobic speed and time to
exhaustion [2]. Concurrent training has also been associated with resistance specific adaptations such
as muscle hypertrophy and increased neural adaptation (i.e. contractile force) [1].
The benefits of concurrent aerobic and resistance training extend to include positive changes in
body composition including simultaneous decreases in fat mass and increases in fat-free mass [3].
Consequently, concurrent training has been suggested to be an effective workout strategy for
improving metabolic function and increasing resting metabolic rate [3]. Such improvements in fitness
and body composition have been shown to be protective against chronic lifestyle diseases such as
cardiovascular disease and type 2 diabetes [4]. Additionally, concurrent aerobic and resistance training
has also been shown to positively influence mental health by decreasing stress and depression and
improving quality of life [5].
1. Wong, P. L., Chaouachi, A., Chamari, K., Dellal, A., and Wisloff, U. (2010). Effect of preseason concurrent muscular strength and high-intensity interval
training in professional soccer players. The Journal of Strength & Conditioning Research, 24(3):653-660.
2. Chtara, M., Chamari, K., Chaouachi, M., Chaouachi, A., Koubaa, D., Feki, Y., and Amri, M. (2005). Effects of intra-session concurrent endurance and
strength training sequence on aerobic performance and capacity. British Journal of Sports Medicine, 39(8):555-560.
3. Dolezal, B. A., and Potteiger, J. A. (1998). Concurrent resistance and endurance training influence basal metabolic rate in non-dieting individuals.
Journal of Applied Physiology, 85(2):695-700.
4. Donges, C. E., Duffield, R., Guelfi, K. J., Smith, G. C., Adams, D. R., and Edge, J. A. (2013). Comparative effects of single-mode vs. duration-matched
concurrent exercise training on body composition, low-grade inflammation, and glucose regulation in sedentary, overweight, middle-aged men.
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5. Atlantis, E., Chow, C. M., Kirby, A., and Singh, M. F. (2004). An effective exercise-based intervention for improving mental health and quality of life
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measures: a randomized controlled trial. Preventive Medicine, 39(2):424-434.

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3-Peat is a 45-minute fitness challenge that tests all
facets of functional training. The focus of this session
is for an individual to test their own fitness levels rather
than compete against others in the room.
STATIONS 10
PODS 1
MOVEMENT RACETRACK
TIMING
WORK REST SETS LAPS
45 15 1 3
• 3-Peat is a 45-minute fitness challenge that tests all facets of functional training, and is designed for
members’ preparation for the F45 Playoffs.
• 3-Peat is a hybrid-based workout that consists of 10 stations.
• The timing for 3-Peat is 45 seconds of work and 15 seconds of rest, completing 1 set at each station and
3 laps of the room.
• There is a 2 minute hydration break after each completed lap.
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• At each station the member has a target. If the target is achieved, the member scores 1 point. If the
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Bring your boldest moves to our newest F45 session,
Checkmate. One pod of cardio, one pod of resistance
and one AMRAP pod with some spicy group work to
level up your week! Take our word for it, this one’s
a real game changer.
MEMBERS 36
STATIONS 8 + AMRAP
PODS 3
MOVEMENT POD
TIMING POD 1 - 60/25/1/2

POD 2 - 60/25/2/1
POD 3 - AMRAP
+ 15 seconds of burpees every 2:30
Pod 3 Pod 2 Pod 1
• Checkmate is a hybrid session with a unique twist to our usual F45 sessions. Pod 1 is cardio, Pod 2 is
resistance, and Pod 3 uses a single piece of equipment for an AMRAP (as many rounds as possible) format.
• There are 2 pods, with 4 stations in each of the first two pods, and in Pod 3, members will choose a space on
the floor and a weight that can be adaptable to the movements that will play in a reel style.
• Each station can have 3 people, totaling 12 people per pod.
• Each pod is different:
• Pod 1 is 60 seconds of work, 25 seconds of rest, 1 set at each station, and 2 laps through the pod.
• Pod 2 is 60 seconds of work, 25 seconds of rest, 2 sets at each station and 1 lap through the pod.
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The Gunnar Peterson Workout is F45’s first rep
based workout. Get your muscles fired up with rep
based supersets, targeting similar muscle groups for
a muscle overload like you haven’t seen before.
Slow and controlled lifts are the key in this workout!
MEMBERS 32
TV 3 TV 2 TV 1
STATIONS 16
PODS 4 (2 COMBO STATIONS IN EACH POD)

8B 6B 4B 2B
MOVEMENT POD
8A 6A 4A 2A
TIMING 4 min to complete each

superset pyramid 7B 5B 3B 1B
BREAK 60 second hydration break after 7A 5A 3A 1A

each completed pod
POD 4 POD 3 POD 2 POD 1
• Gunnar Peterson’s signature workout is our first rep based resistance workout. This workout focuses
on supersetting similar muscle groups.
• Members will do 2 combo stations in each pod with a pyramid rep format. Members will complete one
combo station at a time before moving onto the next combo station in that pod.
• There will be an A and a B station.
• In one combo station members will have 4 minutes to complete a super set in a pyramid format.
For example
• Set 1 - 12 reps (1A) super set with 12 reps (1B)
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• At the end of the 4 minutes, members will have a 30 second hydration break to move to the next
combo station in their pod.
• There’s a 60 second hydration break after each completed pod
Heroes Hollywood is a grueling 60-minute Hollywood
session with a partnered kicker! Be a HERO and bring
a friend to this partnered workout, designed to help
support our global fundraising efforts.
STATIONS 18
PODS 1
TIMING
WORK REST SETS LAPS
40 15 1 3
• Heroes Hollywood is a 60-minute Saturday session designed to get your weekend off to a great start,
and contribute to our global fundraisers.
• Heroes Hollywood is a hybrid workout that consists of 18 stations.
• This workout follows a follow the leader-style movement system.
• The timing for Heroes Hollywood is 40 seconds of work, 15 seconds of rest, 1 set at each station
and 3 laps through the room.
• There is a 45 second hydration break at the completion of each lap.
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Hollywood is a world-famous workout and one of the
F45 originals. This 60 minute, hybrid, super-circuit
workout combines strength, cardio, core, abs, agility and
resistance, all while the DJ pumps up the atmosphere.
STATIONS 27
PODS 1
TIMING
WORK REST SETS LAPS
40 15 1 2
• Hollywood is a world-famous workout and one of the F45 originals. A 60 minute session that combines
strength, cardio, core, abs, agility and resistance.
• Hollywood is a hybrid-based workout that consists of 27 stations.
• The timing for Hollywood is 40 seconds of work and 15 seconds of rest, completing 1 set at each station
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Loyals is a fast-paced, no rest hybrid workout. This session
hits the best of both cardio and resistance movements at
a 2:1 ratio, resulting in a tough test of muscle endurance
and aerobic threshold.
STATIONS 18
PODS 6 B C B C B C
POD 6 POD 4 POD 2
A A A
MOVEMENT POD BASED
TIMING
WORK REST SETS
LAP 1 A30-B30-C30 10 1CS B C B C B C
POD 5 POD 3 POD 1
LAP 2 A20-B20-C20 10 1CS
A A A
LAP 3 A20-B20-C20 10 1CS
LAP 4 A20-B20-C20 10 1CS
• Loyals combines the best of both aerobic and strength exercises.

• Loyals is a hybrid-based workout that consists of 18 combo stations over 6 pods.
eg station 1a moves to 1b, 1b moves to 1c, and 1c moves to 1a - completing 3 combo sets at each station
and 1 lap through each pod. Each pod then rotates, eg pod 1 rotates to 2, 2 moves to 3, 3 moves to
4, 4 moves to 5, 5 moves to 6 and 6 moves to 1.
• The timing for Loyals is varies on each lap:
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Miami Nights is a functional workout that tests all facets
of fitness, with pod 1 being functional cardio, pod 2 being
resistance, and pod 3 being bodyweight exercises.
STATIONS 12
PODS 3
MOVEMENT POD BASED
TIMING
WORK REST SETS LAPS
40 20 1 3
• Miami Nights is a functional workout that tests all facets of fitness, with pod 1 being functional cardio,
pod 2 being resistance, and pod 3 being bodyweight exercises.
• Miami Nights is a hybrid-based workout that consists of 12 stations.
eg station 1 moves to station 2, station 2 moves to station 3, station 3 moves to station 4, and station 4
moves to station 1. Members complete 1 set at each station and 3 laps through each pod.
• The timing for Miami Nights is 40 seconds of work and 20 seconds of rest.
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Mont Blanc is designed to be the best workout off
the slopes using winter sports-inspired exercises.
STATIONS 9
PODS 1
TIMING
WORK REST SETS LAPS
40 20 2 2
• Mont Blanc is designed to be the best workout off the slopes using winter sports-inspired exercises.
• Mont Blanc is a hybrid-based workout that consists of 9 stations.
• This workout follows a follow the leader style movement. Members will move through stations in
numerical order, once the member reaches station 9 they continue to station 1.
• The timing for Mont Blanc is 40 seconds of work and 20 seconds of rest, completing 2 sets at each
station and 2 laps of the room.
• There are no hydration breaks in Mont Blanc.
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NoHo is your new sister workout to Hollywood and
West Hollywood! This workout can have up to 36
members sweating it out together for 60 minutes
across 18 stations of resistance, bodyweight,
functional, agility and plyometric movements.
STATIONS 18
16 15 10 9 4 3
PODS 1
MOVEMENT FOLLOW THE LEADER 17 14 11 8 5 2
TIMING
WORK REST SETS 18 13 12 7 6 1
LAP 1 20 10 2
LAP 2 60 20 1
LAP 3 20 10 1
• NoHo is a mixture of resistance, bodyweight, functional, agility and plyometric movements.

• NoHo is a hybrid workout that consists of 18 stations.
through all 18 stations. Eg station 1 moves to station 2, station 2 moves to station 3 and so on.
Once the member reaches station 18 they continue to station 1. Members complete 2 sets at each
station on lap 1, and 1 set at each station on laps 2 and 3.
• The timing for NoHo changes on each lap:
• Lap 1 - 20 seconds of work with 10 seconds of rest, 2 sets at each station
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2019
Playoffs is a standardized fitness test of 10 stations,

against other members in other studios, all around
the world. Load up the Playoffs app and record
your progress, and see where you rank in the global
leaderboard!
STATIONS 10
PODS 1
MOVEMENT RACETRACK
TIMING
WORK REST SETS LAPS
45 15 1 1
• Playoffs is a standardized fitness test against other members in other studios, all around the world.
• Playoffs is a hybrid-based workout that consists of 10 stations.
• Members are paired up, 1 member taking part in the challenge the other member to score. After a member
completes the 10 exercises, they enter their score at f45.tv/playoffs to compete against others. This is where
they receive their score and enter the leaderboard. At the half time break the members switch roles.
• 3 exercises are set up at each station, therefore 3 pairs can start at the same time. Every 2 minutes another
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• The timing for Playoffs is 45 seconds of work and 15 seconds of rest, completing 1 set at each station and
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1 lap of the room.

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Quarterbacks is an American Football-inspired workout
and is based on both offensive and defensive exercises.
Agility, resistance and power-based cardio exercises
see you move through offense and defense in this
phenomenal workout.
STATIONS 14
PODS 2
MOVEMENT POD BASED
TIMING
WORK REST SETS LAPS
55 20 2 1
• Quarterbacks is an American Football-inspired workout and is based on both offensive and

defensive exercises.
• Quarterbacks is a hybrid-based workout that consists of 14 stations.
eg station 1 moves to station 2, station 2 moves to station 3, station 3 moves 4, station 4 moves to station 5,
station 5 moves to station 6, station 6 moves to station 7 and station 7 moves to station 1.
• The timing for Quarterbacks is 55 seconds of work and 20 seconds of rest, completing 2 sets at each station
and 1 lap through each pod.
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Are you ready to launch into the weekend SoCal-style? The
next 60 minutes will be loaded with cardio, strength, agility,
power and core. You’re in for a special treat with some team
training-style finishers at the end of each pod. This workout
will get your heart rate soaring like the SoCal summer heat!
MEMBERS 36
STATIONS 12
PODS 2
10 9 4 3
MOVEMENT POD BASED
TIMING LAP 1 - 60/30 11 8 5 2

LAP 2 - 40/20
LAP 3 - 20/10
+ 4 rounds of 3 x bodyweight exercises
at the end of each pod with timing:
12 7 6 1
30-30-30 / 10 rest
20-20-20 / 10 rest
20-20-20 / 10 rest
20-20-20 / 10 rest
• SoCal is a hybrid, 60 minute workout designed for your Saturday sessions, mixing up cardio, agility, resistance,
power and core-based movements, as well as a fun team training-style reel finisher after each completed pod.
• Members will do 1 set at each station and 3 laps of each pod with decreasing timing:
• Lap 1 - 60 seconds of work and 30 seconds of rest
• Members will then finish their pod by all completing 4 rounds of 3 bodyweight exercises together, staying
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wherever they are in the pod and following the reel format on the screens. The timing of these reel
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• Round 1 - 30-30-30 / 10 rest

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Are you ready to march into the weekend with Special Ops,
our new military inspired workout? The next 60 minutes will
be loaded with movements typically used during combat
readiness. You’re in for a challenge with a team-training
AMRAP finisher at the end of each pod. This workout will
test your grit, sweating it out like a veteran!
MEMBERS 36
STATIONS 12
10 9 4 3
PODS 2
MOVEMENT POD
11 8 5 2
TIMING LAP 1 - 20/10/2
LAP 2 - 40/20/1
LAP 3 - 60/30/1
+ 4 minutes of AMRAP: 12 7 6 1
(3 x bodyweight exercises at
the end of each pod)
BREAKS: 60 Second hydration break

after each completed pod
• Special Ops is a hybrid, 60 minute workout designed for your Saturday sessions, mixing up cardio,
agility, resistance, power and core-based movements, as well as a team training AMRAP finisher after
each completed pod.
• Members will do 2 sets at each station in Lap 1, then 1 set at each station for Laps 2 and 3. The timing
increases on each lap.
• Lap 1 - 20 seconds of work and 10 seconds of rest and 2 sets at each station
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• Members will then finish their pod by all completing a 4 minute AMRAP, staying wherever they are in
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• There’s a 60 second hydration break after each completed pod.

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T10 is a strong favorite among members and trainers
alike! It is the perfect hybrid session that alternates
between resistance and functional cardio exercises,
for a balanced, full-body workout.
STATIONS 10
PODS 1
MOVEMENT RACETRACK
TIMING
WORK REST SETS LAPS
40 15 1 4
• T10 is the perfect hybrid session that alternates between resistance and functional cardio exercises,
for a balanced full-body workout.
• T10 is a hybrid-based workout that consists of 10 stations.
• The timing for T10 is 40 seconds of work and 15 seconds of rest, completing 1 set at each station and
4 laps of the room.
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This well-balanced Hybrid workout consisting of 18 stations
showcases supersets of cardio, functional resistance and
core based exercises.
STATIONS 18 (3 COMBO STATIONS PER POD)
PODS 6
MOVEMENT POD-BASED
TIMING
WORK REST SETS
LAP 1 55 20 1
LAP 2 25 15 1
• Each pod in The Joker consists of a functional cardio exercise (a), a functional resistance exercise
(b) and a core exercise (c).
• The Joker is a hybrid workout that consists of 18 stations (3 combo stations per pod).
• The timing for The Joker is:
• Lap 1 - 55 seconds of work, 20 seconds of rest, 1 set
• Lap 2 - 25 seconds of work, 15 seconds of rest, 1 set
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Partner up for a brand new F45 format, Track Stars!
Working as a team to push to your maximum effort as we
hustle through 60 minutes of resistance, bodyweight,
functional, agility and plyometric movements.
TYPE: HYBRID
THEME: RELAY, YOU GO
MEMBERS: 36
PODS: 1
STATIONS: 18 16 15 10 9 4 3
MOVEMENT: FOLLOW THE LEADER

17 14 11 8 5 2
TIMING: LAP 1 - 90 / 10
Alternate 15 seconds work time per person,
repeated until 90 seconds is complete
LAP 2 - 60 / 10
18 13 12 7 6 1
Alternate 15 seconds work time per person,
repeated until 60 seconds is complete
BREAKS: 45 second hydration break
• Track Stars is a relay-inspired hybrid workout across 18 stations with a room layout similar to NoHo.
• Members are partnered up at each station and will work one at a time in a “You Go, I Go” format - as demonstrated
on the screens.
• On Lap 1 - Person A will work for 15 seconds at maximum effort, and then rest while Person B works for 15 seconds
at maximum effort. Keep repeating this until 90 seconds is up. Your members will then have 10 seconds rest to move
onto the next station.
• On Lap 2 - Person A will work for 15 seconds at maximum effort, and then rest while Person B works for 15 seconds
at maximum effort. Keep repeating this until 60 seconds is up. Your members will then have 10 seconds rest to move
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onto the next station.

• There is a 45 second hydration break in between the two laps.
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Trainer Tip:
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This is a brand new format for our network, to take the time during the introduction to make sure the information is
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West Hollywood is a super-circuit hybrid session and the
sister workout of Hollywood. With a slight change to the
timing system and exercise selection West Hollywood
was created to test even the hardest F45 loyals.
STATIONS 27
PODS 1
TIMING
WORK REST SETS
LAP 1 45 15 1
LAP 2 35 15 1
• West Hollywood is the sister workout of trainer and member favourite - Hollywood. With a slight change
to the timing system and exercise selection West Hollywood was created to test even the hardest F45 loyals.
• West Hollywood is a hybrid-based workout that consists of 27 stations.
• This workout follows a follow the leader style movement system. Members move in numerical order through
all 27 stations, once the member reaches station 27 they continue to station 1. Members will complete 1 set
at each station and 2 laps of the room.
• The timing for West Hollywood changes on each lap:
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RECOVERY:
Welcome to the F45 Training Functional Flexibility Recovery Sessions. These sessions are designed
to complement your F45 Training sessions and be programmed after your last Hollywood session
on Saturdays. These recovery sessions will promote stretching techniques, joint mobilisation, and
improved flexibility for your members.
BENEFITS:
These sessions use a combination of passive and active exercises and stretching techniques designed
to improve flexibility, range of motion, and posture. This is a low-intensity, slow and controlled
session with an emphasis on postural awareness and body alignment. These sessions can be used by
members as a corrective, preventative and recovery strategy.
SCIENCE:
Mobility and flexibility are essential components of physical fitness. Muscles shorten from poor
postural habits, ageing and a sedentary lifestyle. Muscles also shorten after exercise, which can cause
muscle soreness, pain and stiffness. Improvements in flexibility help to improve range of motion
and decrease the risk of injury. Whilst the immediate effects of acute static stretching on physical
performance are limited, chronic stretching has been reported to improve performance of functional
tasks (i.e. jump, sprint, stretch-shortening cycle tasks).
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MEMBERS 27
STATIONS 15
PODS 1
TIMING
WORK REST SETS LAPS
45 10 1 2
Calypso Kings is a static stretch-based session for all levels, focusing on longer holds to help lengthen the muscles
and unwind.
• The session can accommodate up to 27 members and has 15 static stretches to perform.
• Suitable for levels from beginner to pro.
• Members claim a space on the floor and will stay there for the duration of the session.
• The movements will display in a reel format on the TVs, and everyone in the session does the same movement.
• Members will hold the static stretch for 45 seconds, and then have 10 seconds to transition to the next movement.
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• Members will do one set of each movement and 2 “laps” through all exercises.
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• Trainers will guide members through the first lap and then help them with better posture throughout the second.
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MEMBERS 27
STATIONS 15
PODS 1
TIMING
WORK REST SETS LAPS
45 10 1 2
Mondrian 30 will use a series of dynamic movements to relax, unwind, and nourish the body and soul.
• The session can accommodate up to 27 members and has 15 dynamic stretches to perform.
• Suitable for levels from beginner to pro.
• Members claim a space on the floor and will stay there for the duration of the session.
• The movements will display in a reel format on the TVs, and everyone in the session does the
same movement.
• Members will hold the static stretch for 45 seconds, and then have 10 seconds to transition to the
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HOW TO MAKE YOUR INTROS
EXCELLENT
1
Get members’ attention at the 90 second
countdown and ask them to line up on the track.
2 Speak loudly with confidence and clarity.
3 Be dynamic and earn their attention.
4 Already know who is new and address

them by name if possible.
5 Repeat the workout information to

reduce confusion.
6 Encourage teamwork and high-fives.
7 Demonstrate exercises with pristine

form and facing the tvs.
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Mention exercise regressions and

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progressions for each station.
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WORKOUT SCRIPT
22
45 / 15 / 2CS / 1
1 Hey Team! Welcome to F45! Today’s workout is 22, a partnered,
super-set cardio workout. My name is [NAME] and this is [NAME],
we’ll be taking you through today’s class.
2 Do we have anyone new to F45? Great, welcome to the team, everyone

please introduce yourself to the new F45ers!
3 Do we have any injuries? Ok, I’ll come talk to you during the warm up.
4 22 is a partnered cardio workout. The timing for today’s 22 is 45

seconds of work and 15 seconds of rest, 2 combo sets at each station,
and 1 lap through each pod. A combo set is 1 set at 1A, and 1 set at 1B,
completing 1 combination set at your station. You then repeat this
combo set for a total of 4 work periods at your station.
5 So, that’s 2 combo sets at station 1, 2 combo sets at station 2, and

2 combo sets at station 3. Then a short hydration break before moving
to the next pod.
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WORKOUT SCRIPT
3 PEAT
45 / 15 / 1 / 3
1 Hey Team! Welcome to F45! Today’s workout is 3-Peat. 3-Peat is
a comprehensive fitness challenge to prepare you for the F45 Playoffs.
My name is [NAME] and this is [NAME], we’ll be taking you through
today’s class.

4 The timing for 3-Peat is 45 seconds of work and 15 seconds of rest, 1 set
at each station, and 3 laps around the room.
5 So, that’s 1 set at station on and 1 set at station 2 all the way around the
room then back to where you started for a second and third lap.
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WORKOUT SCRIPT
ABACUS
LAP 1 20 / 10, 22 / 10, 24 / 10, 26 / 10, 28 / 10

LAP 2 28 / 10, 26 / 10, 24 / 10, 22 / 10, 20 / 10
1 Hey Team! Welcome to F45! Today’s workout is Abacus. Abacus is
a team training-style cardio workout. My name is [NAME] and this is
[NAME], we’ll be taking you through today’s class.

4 The time for each set increases on Lap 1 and decreases on Lap 2.
Lap 1 interval starts at 20/10, increasing with each set to 22/10, 24/10,
26/10, 28/10. On Lap 2 decreasing with each set from 28/10, 26/10,
24/10, 22/10, 20/10.
5 So that’s 5 sets at each station, with increasing times at each on lap 1,

then a short hydration break before moving onto 5 sets at each station,
with decreasing times at each on lap 2.
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WORKOUT SCRIPT
AFTERGLOW
LAP 1 60 / 30 / 1
LAP 2 60 / 30 / 1
LAP 3 30 / 20 / 1
1 Hey Team! Welcome to F45! Today’s workout is Afterglow. Afterglow is

a combo set cardio workout in a ladder format. My name is [NAME] and
this is [NAME], we’ll be taking you through today’s class.
4 There will be a target of 10 reps on the left exercise and a target of 1 rep on
the right exercise. The 1 rep target is fixed.
Members will start at the top of the ladder with a combo of 10:1, and
decrease the reps on the left by 1 each time. See how far your members
can climb down the ladder.
5 The timing for Afterglow changes in each lap

- Lap 1 is 60 seconds of work, 30 seconds of rest, 1 set at each station.
- Lap 2 is 60 seconds of work, 30 seconds of rest, 1 set at each
station.
- Lap 3 is 30 seconds of work, 20 seconds of rest, 1 set at each
station.
6 So, that’s 3 laps around the room with a timing change on each lap.
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WORKOUT SCRIPT
ALL STAR
40 / 20 / 1 / 3
1 Hey Team! Welcome to F45! Today’s workout is All Star. All Star is an
Agonist/Antagonist resistance workout. My name is [NAME] and this is

4 The timing for today’s All Star is 40 seconds of work and 20 seconds
of rest, 1 set at each station, and 3 laps through your pod.
5 So, that’s 1 set at station 1A, 1 set at station 1B, 1 set at station 1C.
Then back to where you started for a second and third lap.
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WORKOUT SCRIPT
ANGRYBIRD
LAP 1 40 / 15 / 1
LAP 2 35 / 20 / 1
LAP 3 20 / 10 / 1
1 Hey Team! Welcome to F45! Today’s workout is Angrybird. Angrybird is a
super-set resistance workout with varying timing and tempo in each of the
3 laps. My name is [NAME] and this is [NAME], we’ll be taking you through
today’s class.

4 The timing for Angrybird changes on each lap. Lap 1 is slow and heavy with
40 seconds of work and 15 seconds of rest, 1 set at each station, then a
moderate pace in lap 2 with 35 seconds of work, 20 seconds of rest, 1 set
at each station. Then fast and light work in lap 3 with 20 seconds of work,
10 seconds of rest, 1 set at each station.
5 So that’s 3 laps through each pod, with varying time and tempo on each
lap so be sure to pay attention to the timer.
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WORKOUT SCRIPT
ATHLETICA:
TIMING OPTION 1 - 45 / 15 / 1 / 4
1 Hey Team! Welcome to F45! Today’s workout is Athletica. Athletica is
a cardio-based workout. My name is [NAME] and this is [NAME], we’ll
be taking you through today’s class.

4 The timing for today’s Athletica is 45 seconds of work and 15 seconds

of rest, 1 set at each station, and 4 laps through each pod.
5 So, that’s 1 set at station 1, 1 set at station 2, and 1 set at station 3.

Then back to where you started for a second, third, and fourth lap.
TIMING OPTION 2 - 20 / 10 / 4 / 2
1 Hey Team! Welcome to F45! Today’s workout is Athletica. Athletica is
a cardio-based workout. My name is [NAME] and this is [NAME], we’ll
be taking you through today’s class.

4 The timing for today’s Athletica is 20 seconds of work and 10 seconds

of rest, 4 sets at each station, and 2 laps through each pod.
5 So, that’s 4 sets at station 1, 4 sets at station 2, and 4 sets at station 3.

Then back to where you started for a second lap.
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WORKOUT SCRIPT
BEARS
SET 1 35 / 10
SET 2 55 / 20
1 Hey Team! Welcome to F45! Today’s workout is Bears. Bears is an
18-station cardio workout. My name is [NAME] and this is [NAME],

4 The timing for Bears changes on each set. Set 1 is 35 seconds of work
and 10 seconds of rest, set 2 is 55 seconds of work, then 20 seconds of
rest, and 1 lap through the room.
5 So, that’s 2 varying time sets at station 1, 2 varying time sets at

station 2, and so forth through all 18 stations for 1 lap around the room.
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WORKOUT SCRIPT
BRIXTON
POD 1 & 2 40 / 20 / 2 / 2
POD 3 40 / 20 / 1 / 3
1 Hey Team! Welcome to F45! Today’s workout is Brixton. Brixton is
a cardio and combat workout. My name is [NAME] and this is [NAME],

4 In today’s Brixton, the timing in Pods 1 and 2 is 40 seconds of work

and 20 seconds of rest, 2 sets at each station, and 2 laps through your
pod. Once you get to the Pod 3, everyone will stay in their stations for
the entire pod, and the TVs will tell you your next move.
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WORKOUT SCRIPT
BROOKLYN
40 / 20 / 2 / 2
1 Hey Team! Welcome to F45! Today’s workout is Brooklyn. Brooklyn is
a cardio and combat workout. My name is [NAME] and this is [NAME],

4 The timing for today’s Brooklyn is 40 seconds of work and 20 seconds

of rest, 2 sets at each station, and 2 laps through your pod.

Then back to where you started for a second lap.
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CALYPSO KINGS
45 / 10 / 1 / 2
1. Hey Team! Welcome to F45! Today’s session is Calypso Kings. Calypso
Kings is a static stretch-based recovery session. My name is [NAME]
and this is [NAME], we’ll be taking you through today’s class.
2. Do we have anyone new to F45? Ok everyone please introduce yourself

to the new F45ers and make them feel part of the team!
3. Do we have any injuries? Ok, I’ll come talk to you after the introduction.
4. The timing for today’s Calypso Kings is a 45 second hold and a

10 second transition. We’ll work through movements 1 all the way
through to 15 and then repeat these for one more “lap”. Everyone will
stay in their space on the floor for the entire class, and the TVs will tell
you your next move. We’ll be on hand to help you out throughout
the session.
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WORKOUT SCRIPT
CHECKMATE
POD 1 60 / 25 / 1 / 2
POD 2 60 / 25 / 2 / 1
POD 3 AMRAP + 15 seconds of burpees every 2:30
1 Hey Team, welcome to F45! Today’s workout is Checkmate–– a hybrid
session with a unique twist to our usual F45 sessions. In Pod 1 we’re
doing cardio, in Pod 2 we have resistance, and in Pod 3 you’ll use
a single piece of equipment for an AMRAP (as many rounds as
possible) format.
2 My name is <NAME> and this is <NAME> and we’ll be taking you

through today’s session.

please introduce yourself to the new F45ers! Do we have any injuries?
Ok, I’ll come talk to you during the warm up.
4 Pod 1 is 60 seconds of work and 25 seconds of rest, 1 set at each

station and 2 laps of the pod.
Pod 2 is 60 seconds of work and 25 seconds of rest, 2 sets at each

station and 1 lap of the pod.
Pod 3 is our AMRAP pod, and there will be 4 movements that appear
on the screens in a reel format (like the warmups). You will complete
all 4 movements for escalating repetitions, eg, 2 reps for each
exercise, then 4 reps of each exercise, 6 reps of each exercise and so
on, completing as many rounds as possible. Also - every 2 minutes
and 30 seconds, there will be 15 seconds of burpees, before returning
to the AMRAP work. Don’t worry if this is all new, everything will be
shown on the screens, and we’ll be here to help!
5 There is a 60 second hydration break after each completed pod.
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DB45
SET 1 32 / 15 / 1
SET 2 23 / 20 / 1
+ “Extra Time” - 7 x 30 second bodyweight exercises
at the end of the workout
1 Hey Team, welcome to F45! Today’s workout is DB45 –– our new

football-inspired session. Be prepared for explosive, power-focused
movements, as well as multi-directional agility exercises.
2 My name is <NAME> and this is <NAME> and we’ll be taking you

through today’s session.

4 DB45 has 11 stations in a follow the leader format. We’re doing 2 sets on
each station and 2 laps through the room with the following timing:
- Set 1 - 32 seconds of work and 15 seconds of rest
- Set 2 - 23 seconds of work and 20 seconds of rest
5 At the end of the workout, members will go into “extra time” by

completing 7 x 30 second bodyweight exercises together, staying
wherever they are in the room and following the reel format on
the screens.
6. There is 1 x 45 second hydration break.
7. So, that’s 2 sets at each station and 2 laps through the room,
followed by 7 bodyweight exercises. Let’s aim to be explosive and
power focused today.
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WORKOUT SCRIPT
DOCKLANDS
LAP 1 60 / 30 / 1
LAP 2 30 / 10 / 1
LAP 3 20 / 5 / 1
LAP 4 20 / 5 / 1
1 Hey Team! Welcome to F45! Today’s workout is Docklands. Docklands
is a cardio-based session that uses varying set times and a strong
bodyweight focus. My name is [NAME] and this is [NAME], we’ll be
taking you through today’s class.

4 The timing for Docklands changes on each lap.
- Lap 1 is 60 seconds of work and 30 seconds of rest, 1 set at

each station.
- Lap 2 is 30 seconds of work, 10 seconds of rest, 1 set at

each station.
- Lap 4 is 20 seconds of work, 5 seconds of rest, and 1 set at

each station.
5 So that’s 4 laps through your pod, 1 set at each station with varying
time and tempo on each lap.
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WORKOUT SCRIPT
DOUBLE DOWN
PODS 1 & 3 40 / 20 / 3CS / 1

POD 2 40 / 20 / 3 / 1
1 Hey Team! Welcome to F45! Today’s workout is Double Down. Double
Down is a resistance-based workout with different lifting techniques
over our 3 pods - supersets in Pods 1 and 3, and time under tension
(tempo) exercises in Pod 2. My name is [NAME] and this is [NAME],

4 The timing for Double Down in Pods 1 and 3 is 40 seconds of work and
20 seconds of rest, 3 combo sets at each station, and 1 lap through the
pod. In Pod 2 the timing is 40 seconds of work and 20 seconds of rest,
3 sets at each station, and 1 lap through the pod.
5 So, that’s 3 sets or 3 combo sets on each station before moving onto
the next station, and 1 lap through the pod. There will be a 60 second
hydration break at the completion of each pod.
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EMPIRE
45 / 15 / 1CS / 3
1 Hey Team! Welcome to F45! Today’s workout is Empire. Empire is a
team training-style, combo set, cardio workout. My name is [NAME]
2 Do we have anyone new to F45? Great, welcome to the team,

everyone please introduce yourself to the new F45ers!
4 The timing for Empire is, 45 seconds of work and 15 seconds of rest,
1 combo set at each station, and 3 laps through the room. A combo
set is 1 set at 1A and 1 set at 1B, completing 1 combination set at
your station.
5 So, that’s 1 combo set at station 1, 1 combo set at station 2, all the
way through to station 6 in a follow the leader format. Then a quick
hydration break and back to where you started for a second and third
lap through.
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WORKOUT SCRIPT
FIRESTORM
30 / 10 / 1 / 2
1 Hey Team! Welcome to F45! Today’s workout is Firestorm. Firestorm is
a super circuit cardio workout. My name is [NAME] and this is [NAME],

4 The timing for Firestorm is, 30 seconds of work and 10 seconds of rest,
1 set at each station, and 2 laps through the room.
5 So, that’s 1 set at station 1, 1 set at station 2, all the way through to 27 in
a follow the leader format. Then a quick hydration break and back to
where you started for a second lap through.
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WORKOUT SCRIPT
FOXTROT
SET 1 45 / 15
SET 2 20 / 10
SET 3 45 / 15
SET 4 20 / 10
1 Hey Team! Welcome to F45! Today’s workout is Foxtrot. Foxtrot is
a cardio threshold workout with a time change in all 4 sets. My name is
[NAME] and this is [NAME], we’ll be taking you through today’s class.

4 The time varies on each set for Foxtrot, with 1 lap around the room.
The timing for Foxtrot changes on each set.
- Set 1 - 45 seconds of work, 15 seconds of rest.
- Set 2 - 20 seconds of work and 10 seconds of rest.
- Set 3 - 45 seconds of work, 15 seconds of rest.
- Set 3 - 20 seconds of work and 10 seconds of rest.
5 So that’s 4 sets with varying times at each station and 1 lap around
the room.
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WORKOUT SCRIPT
GOAT
PODS 1 & 2:
Lap 1 60 / 20 / 1 / 1
Lap 2 30 / 10 / 1 / 1
POD 3:
60 / 20 / 1 / 2
30 / 10 / 1 / 2
1 Hey Team! Welcome to F45! Today’s workout is GOAT. GOAT is a
resistance-based combo set workout. My name is [NAME] and this is

4 The timing for GOAT varies on each lap.
In Pods 1 and 2
- Lap 1: 60 seconds of work and 20 seconds of rest, completing

1 combo set at each station.
- Lap 2: 30 seconds of work, 10 seconds of rest, completing
1 combo set at each station.
In Pod 3 everyone does the same exercise.
- Lap 1: 60 seconds of work and 20 seconds of rest, completing

1 set at each station.
- Lap 2: 60 seconds of work, 20 seconds of rest, completing 1 set
at each station.
at each station.
at each station.
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GUNNAR PETERSON
240 / 30 / 1CS / 1
1 Hey Team, welcome to F45! Today’s workout is our first rep based
workout. This workout focuses on super setting similar muscle groups
for a muscle overload like you haven’t seen before. My name is <NAME>
and this is <NAME> and we’ll be taking you through today’s session.

3 Gunnar Peterson has 4 pods, with 2 combo stations in each pod.

Each combo station is a superset where members will work in a
pyramid format. The timing for each superset is 4 minutes. For example:
- Set 1 - 12 reps (1A super set with 1B)
4 You will work at your own pace during the work time through both
superset exercises. If you complete the pyramid you can work your
way back up through the reps. Don’t rush team, make sure you keep
the movements controlled through the supersets.
5 After you complete your combo station, there is a 30 second break

while you move to the next combo station in your pod.
6 There is a 1 minute hydration break in between each pod.
7 So, that’s a 4 minute super set at each combo station, and 1 lap
through each pod.
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GRAVITY
TIMING OPTION 1 - 45 / 15 / 1 / 4
1 Hey Team! Welcome to F45! Today’s workout is Gravity. Gravity is
a body-weight only workout. My name is [NAME] and this is [NAME],

4 The timing for today’s Gravity is 45 seconds of work and 15 seconds

of rest, 1 set at each station, and 4 laps through each pod.
5 So, that’s 1 set at station 1, 1 set at station 2, and 1 set at station 3.

Then back to where you started for a second, third, and fourth lap.
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HEROES HOLLYWOOD
40 / 15 / 1 / 3
1 Hey Team! Welcome to F45! Today’s workout is Heroes Hollywood.
Heroes Hollywood is a 60 minute hybrid workout that comes in once
per phase to help with our global fundraising efforts. My name is
Let’s give it up for our DJ, [NAME].

4 The timing for Heroes Hollywood is 40 seconds of work and 15 seconds

of rest, 1 set at each station, and 3 laps through the room.
where you started for a second and third lap through.
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HOLLYWOOD
40 / 15 / 1 / 2
1 Hey Team! Welcome to F45! Today’s workout is Hollywood. Hollywood
is a super-circuit hybrid workout. My name is [NAME] and this is
[NAME], we’ll be taking you through today’s class. Let’s give it up
for our DJ, [NAME].

4 The timing for Hollywood is 40 seconds of work and 15 seconds of rest,

1 set at each station, and 2 laps through the room.
where you started for a second lap through.
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ICEBERG
40 / 20 / 1 / 3
1 Hey Team! Welcome to F45! Today’s workout is Iceberg. Iceberg is
a resistance-based workout with different lifting techniques in each
pod. Pod 1 uses time under tension (tempo), Pod 2 includes a pause in
each movement, and Pod 3 is a regular lift.

today’s class.

4 The timing for Iceberg is 40 seconds of work and 20 seconds of rest,

1 set at each station, and 3 laps through the pod, with a 60 second
hydration break at the end of each completed pod.
5 So, that’s 1 set at station 1, 1 set at station 2, 1 set at station 3 and 1 set at
station 4. Then a quick hydration break and back to where you started
for a second and third lap through.
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WORKOUT SCRIPT
THE JOKER
LAP 1 55 / 20 / 1
LAP 2 25 / 15 / 1
1 Hey Team! Welcome to F45! Today’s workout is The Joker. The Joker is
a super-set, hybrid session. My name is [NAME] and this is [NAME],

4 The timing for The Joker is:

each station

each station
5 So that’s one set at each station and two laps of the pod with
a timing change on each lap. There will be a 30 second hydration
break at the completion of each pod.
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LIBERTY
40 / 20 / 2 / 2
1 Hey Team! Welcome to F45! Today’s workout is Liberty. Liberty a time
under tension resistance-based workout where everyone will work in
sync to a specific tempo. My name is [NAME] and this is [NAME],

4 The timing for Liberty is 40 seconds of work and 20 seconds of rest,

2 sets at each station, and 2 laps through the room.
5 So, that’s 2 sets at station 1, 2 sets at station 2, all the way through to
station 9 in a follow the leader format. Then a quick hydration break
and back to where you started for a second lap through.
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LONESTAR
SET 1 30 / 10
SET 2 30 / 20
2 LAPS
1 Hey Team! Welcome to F45! Today’s workout is Lonestar. Lonestar is
a unilateral focused resistance workout. My name is [NAME] and this is

4 Members will complete 2 sets and each station and 2 laps of the
room with the following timing.
- Set 1 with 30 seconds work, 10 seconds of rest,
- Set 2 with 30 seconds of work, 20 seconds of rest,
- In the second lap, members will rotate through the pods in
reverse order.
5 So, that’s 2 sets at each station and 2 laps around the room with
a movement change in the second lap.
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LOYALS
LAP 1 30-30-30 / 10 / 1
LAP 2 20-20-20 / 10 / 1
LAP 3 20-20-20 / 10 / 1
LAP 4 20-20-20 / 10 / 1
1 Hey Team! Welcome to F45! Today’s workout is Loyals. Loyals is a quick
paced, no-rest, hybrid workout. My name is [NAME] and this is [NAME],

4 The time varies on each lap for Loyals and at every pod you will be
doing 3 working sets without rest.
- Lap 1 with 30 seconds of back-to -back work at 1A,1B, 1C,

then 10 seconds of rest.
- Staying in your pod, Lap 2, 3, and 4, will be 20 seconds of back-

to-back work at 1A, 1B, and 1C, then 10 seconds of rest between
laps as you work your way around each pod.
5 So that’s 4 laps through your pod, with back to back combo sets of A,B,
and C, and a timing change between laps 1 and 2.
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MARATHON
120 / 30 / 1 / 1
1 Hey Team, welcome to F45! Today’s workout is Marathon–– an intense

cardio workout inspired by long distance running and endurance
events.. My name is <NAME> and this is <NAME> and we’ll be taking
you through today’s session.

3 Marathon has 14 stations around the room in a racetrack format.

We have our longest working sets of any F45 workout today, so make
sure you’re focusing on maintaining a steady pace rather than a sprint
throughout each exercise.
4 The timing today is 120 seconds (yes, 2 minutes!) of work and

30 seconds of rest, 1 set at each station and 1 lap of the room.
5 We don’t have any hydration breaks today team, so keep your water
bottles on you to make sure you stay hydrated throughout the workout.
6 So, that’s 1 long set at each station and 1 lap of the room.
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MAXIMUS
Set 1 - 40 / 20
Set 2 - 30 / 20
Set 3 - 30 / 20
Set 4 - 30 / 25
1 Hey Team, welcome to F45! Today’s workout is Maximus ––our new

weightlifting-inspired session. We’ll be working through all of the big
lifts, so we really want you guys to focus on form. My name is <NAME>
and this is <NAME> and we’ll be taking you through today’s session.

3 Maximus has 3 pods, with 3 stations in each pod. We’re doing 4 sets on
each station and 1 lap through each pod with the following timing:
4 At the end of each pod, stay wherever you are because we’ll also have
a bonus of 4 bodyweight exercises that will show up on the TVs in a
reel format (like the warm up) that you’ll do together with everyone
in your pod for 20 seconds each.
5 After that, there’s a 45 second hydration break while you move to

the next pod.
6 So, that’s 4 sets at each station and 1 lap through each pod,
4 bodyweight exercises and then a break while we move. Don’t worry
if you forget, we’ll be here to remind you and help you along the way!
Let’s aim to lift a little heavier and go at a really steady pace today.
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MIAMI NIGHTS
40 / 20 / 1 / 3
1 Hey Team! Welcome to F45! Today’s workout is Miami Nights. Miami
Nights is a functional hybrid workout with a mix of cardio, resistance
and bodyweight exercises. My name is [NAME] and this is [NAME],

4 The timing for Miami Nights is 40 seconds of work and 20 seconds of

rest, 1 set at each station, and 3 laps through each pod.
5 So, that’s 1 set at station 1, 1 set at station 2, 1 set at station 3, and 1 set
at station 4. Then back to where you started for a second and third lap
of your pod.
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WORKOUT SCRIPT
MKATZ
LAP 1 35 / 10
LAP 2 20 / 10
LAP 3 20 / 20
1 Hey Team! Welcome to F45! Today’s workout is Mkatz. Mkatz is
a drop-set resistance workout. My name is [NAME] and this is [NAME],

4 Mkatz is 3 sets at each station with the timing changing on each set,
and 2 laps around the room.
- Set 1 is 35 seconds of work and 10 seconds of rest.
- Set 2 is 20 seconds of work and 10 seconds of rest.
- Set 3 is 20 seconds of work and 20 seconds of rest..
5 So, again, that’s 3 sets at each station and 2 laps around the room.
After both laps are complete, everyone will do a 2 minute plank.
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MONDRIAN 30:
45 / 10 / 1 / 2
1 Hey Team! Welcome to F45! Today’s session is Mondrian 30. Mondrian
30 is a dynamic movement-based recovery session. My name is [NAME]
2 Do we have anyone new to F45? Ok everyone please introduce yourself

to the new F45ers and make them feel part of the team!
3 Do we have any injuries? Ok, I’ll come talk to you after the introduction.
4 The timing for today’s Mondrian 30 is 45 seconds working through

your dynamic movements, and then a 10 second transition. We’ll work
through movements 1 all the way through to 15 and then repeat these for
one more “lap”. Everyone will stay in their space on the floor for the
entire class, and the TVs will tell you your next move. We’ll be on hand
to help you out throughout the session.
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WORKOUT SCRIPT

MONT BLANC
40 / 20 / 2 / 2
1 Hey Team! Welcome to F45! Today’s workout is Mont Blanc. Mont Blanc
is a winter sports-inspired hybrid workout. My name is [NAME] and this
is [NAME], we’ll be taking you through today’s class.

4 The timing for today’s Mont Blanc is 40 seconds of work and 20

seconds of rest, 2 sets at each station, and 2 laps through the room.
5 So, that’s 1 set at station 1, 1 set at station 2, and 1 set at station 3, all the
way through all 9 stations. Then back to where you started for a second
lap around the room.
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WORKOUT SCRIPT
MOON HOPPER
SET 1 35 / 15
SET 2 40 / 30
Hopper 1 Hey Team! Welcome to F45! Today’s workout is Moon Hopper, our
isolation and functional resistance program. My name is [NAME] and
this is [NAME], we’ll be taking you through today’s class.

4 Moon Hopper is 2 sets at each station with the timing changing on

each set. Set 1 is 35 seconds of work and 15 seconds of rest. Set 2 is
40 seconds of work and 30 seconds of rest, making 1 lap through
each pod.
5 So, that’s 2 sets at each station with the timing changing on each set
and just 1 lap through each pod.
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WORKOUT SCRIPT
MVP
60 / 30 / 1 / 2
1 Hey Team! Welcome to F45! Today’s workout is MVP. MVP is a fixed
equipment cardio session with a little twist - on the second lap the
even-numbered exercises will change, while still using the same
equipment. My name is [NAME] and this is [NAME], we’ll be taking
you through today’s class.

4 The timing for MVP is 60 seconds of work and 30 seconds of rest, 1 set
5 So that’s 60 seconds of work in all 12 stations around the room. Then

on your second lap, the even numbered exercises will change, so be on
the lookout for new demonstrations during your hydration break.
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WORKOUT SCRIPT
NOHO
LAP 1 20 / 10 / 2
LAP 2 60 / 20 / 1
LAP 3 20 / 10 / 1
1 Hey Team! Welcome to F45! Today’s workout is NoHo. NoHo is a
dynamic, 60-minute hybrid workout with timing variations in each lap.
today’s class.

4 The timing for NoHo changes on each lap.
- Lap 1 is 20 seconds work, 10 seconds of rest, 2 sets at each station.
5 So that’s 3 laps around the room, with the timing and sets changing
on each lap.
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PANTHERS
35 / 20 / 3 / 1
1 Hey Team! Welcome to F45! Today’s workout is Panthers. Panthers is
a classic resistance workout. My name is [NAME] and this is [NAME],

4 The timing for Panthers is 35 seconds of work and 20 seconds of rest,

3 sets at each station, and 1 lap through each pod.

And all the way through to station 14.
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PEGASUS
30 + 20 GROUP WORK / 15 / 3 / 1
1 Hey Team! Welcome to F45! Today’s workout is Pegasus. Pegasus is
a resistance and body weight team training workout. My name is

4 The timing for Pegasus is 30 seconds of station work plus 20 seconds

of group work, 15 seconds of rest, 3 sets at each station, and 1 lap
around the room.
5 So, you’ll do 30 seconds of work at station 1, drop your equipment and

look to the screens for 20 seconds of group work, then 15 seconds of
rest as you move to the next station, for all 12 stations around the room.
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PIPELINE
TIMING OPTION 1: 40 / 20 / 1 / 4
1 Hey Team! Welcome to F45! Today’s workout is Pipeline. Pipeline is a
surf-inspired cardio workout. My name is [NAME] and this is [NAME],

4 The timing for today’s Pipeline is 40 seconds of work and 20

seconds of rest, 1 set at each station, and 4 laps through the room.
5 So, that’s 1 set at station 1, 1 set at station 2, and 1 set at station 3, all the
way through all 9 stations. Then back to where you started for your
second, third, and fourth lap around the room.
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2019
PLAYOFFS
45 / 15 / 1 / 1
1 Hey Team! Welcome to F45! My name is [NAME] and this is [NAME],
we’ll be taking you through today’s class. Today is an exciting day!
It’s time for F45 Playoffs. Playoffs is our global standardized fitness
test, used to track your progress and rank amongst others. If you have
the F45 Playoffs app, go ahead and get it loaded up, otherwise, you can
keep track of your score on pen and paper.

4 The timing for Playoffs is 45 seconds of work and 15 seconds of rest,

1 set at each station, and 1 lap through the room.
5 You and your partner will go through all 10 stations, with 1 person
working out and the other keeping score. Every 2 minutes another
3 pairs will jump into the workout and start their test. Once you’ve
completed all 10 stations, you’ll switch with your partner and become
their umpire.
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WORKOUT SCRIPT
QUARTERBACKS
55 / 20 / 2 / 1
1 Hey Team! Welcome to F45! Today’s workout is Quarterbacks.
Quarterbacks is an American Football inspired hybrid workout with
offensive and defensive moves. My name is [NAME] and this is [NAME],

4 The timing for Quarterbacks is 55 seconds of work and 20 seconds

of rest, 2 sets at each station, and 1 lap through each pod.
5 So, you’re doing 2 sets at each station on offense which is stations

1 through 7, after the halftime hydration break you’ll then do 2 sets at
each station on defense, stations 8-14.
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WORKOUT SCRIPT
RED DIAMOND
SET 1 45 / 15
SET 2 40 / 20
SET 3 35 / 25
SET 4 30 / 30
1 Hey Team! Welcome to F45! Today’s workout is Red Diamond,
a resistance-based workout. My name is [NAME] and this is [NAME],

4 The timing for Red Diamond changes on each set - you’ll do 4 sets on
each station and one lap through the room.
- Set 1 is 45 seconds of work, 15 seconds of rest.
5 So, that’s 4 sets at station 1, 4 sets at station 2, 4 sets at station 3,

then a short hydration break before moving laterally to the next pod.
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REDLINE
SET 1 20 / 5
SET 2 30 / 5
SET 3 40 / 5 } 1 LAP
SET 4 50 / 5
SET 5 60 / 20
1 Hey Team! Welcome to F45! Today’s workout is Redline. Redline
is a challenging cardio session with escalating work periods and short
rest periods. My name is [NAME] and this is [NAME], we’ll be taking

4 The timing for Redline increases on each set:
- Set 1 is 20 seconds of work and 5 seconds of rest
5 So that’s 5 sets at each station, with increasing work times on each set.
There are no hydration breaks in this workout.
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enegade
WORKOUT SCRIPT
R RENEGADES
35 / 25 / 1 / 2
1 Hey Team! Welcome to F45! Renegade is a superset strength workout
with two super set resistance exercises, followed by a core exercise
on each station. My name is [NAME] and this is [NAME], we’ll be

4 The timing for Renegade is 35 seconds of work, 25 seconds of rest, 1

set at each station and 2 laps through each pod.
5 So that’s 1 set at station 1A, 1 set at station 1B, 1 set at station 1C, then
back to where you started for a second lap.
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WORKOUT SCRIPT
ROMANS
35 / 25 / 2 / 2
1 Hey Team! Welcome to F45! Today’s workout is Romans. Romans is
a resistance-based workout. My name is [NAME] and this is [NAME],

4 The timing for Romans is 35 seconds of work and 25 seconds of rest,

2 sets at each station, and 2 laps through each pod.

Then back to where you started for a second lap through.
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WORKOUT SCRIPT
SOCAL
WORKOUT:
Lap 1 - 60/30
Lap 2 - 40/20
Lap 3 - 20/10
REELS:
30-30-30 / 10 rest
20-20-20 / 10 rest
20-20-20 / 10 rest
20-20-20 / 10 rest
1 Hey Team, welcome to F45! Today’s workout is SoCal ––our new 60
minute Saturday hybrid session. My name is <NAME> and this is
<NAME> and we’ll be taking you through today’s session.

3 SoCal has 2 pods, with 6 stations in each pod. We’re doing 1 set on each
station and 3 laps through each pod with the following timing:
- Lap 1 - 60 seconds of work and 30 seconds of rest
a bonus of 3 bodyweight exercises that will show up on the TVs in a reel
format (like the warm up) that you’ll do together with everyone in the
room, and we’ll do 4 rounds of these 3 exercises.
For the reels, we’ll work for:

Round 1 - 30 seconds each with 10 seconds rest
Rounds 2, 3 and 4 - 20 seconds each with 10 seconds rest
5 After that, there’s a 60 second hydration break while you move to the
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6 So, that’s 1 set at each station and 3 laps through each pod, then
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4 rounds of 3 bodyweight exercises. Then a quick hydration break

while we move to the next pod. Don’t worry if you forget, we’ll be
here to remind you and help you along the way!
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WORKOUT SCRIPT
SPECIAL OPS
WORKOUT:
LAP 1 20 / 10 / 2
LAP 2 40 / 20 / 1
LAP 3 60 / 30 / 1
+ 4 minute AMRAP:
(3 x bodyweight exercises at the end of each pod)
1 Hey Team, welcome to F45! Today’s workout is Special Ops ––our new
60 minute hybrid, Military Inspired session. My name is <NAME> and
this is <NAME> and we’ll be taking you through today’s session.

3 Special Ops has 2 pods, with 6 stations in each pod. The timings for
Special Ops are:
- Lap 1 - 20 seconds of work and 10 seconds of rest, 2 sets at each station
- Lap 2 - 40 seconds of work and 20 seconds of rest, 1 set at each station
- Lap 3 - 60 seconds of work and 30 seconds of rest, 1 set at each station.
a 4 minute AMRAP. There will be 3 movements that appear on the screens.
You will do all 3 movements, completing as many rounds as possible.
5 After that, there’s a 60 second hydration break while you move to

the next pod.
6 Once you have completed Pod 2, your second AMRAP will build on your
repetitions from the first AMRAP with doubled reps.
7 For example: 5 x burpees in AMRAP 1, will now be 10 x Burpees in AMRAP 2.
8 So, that’s 2 sets at each station in Lap 1, then 1 set at each station for Laps
2 and 3 followed by an AMRAP. Then a quick hydration break while we move
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to the next pod. Don’t worry if you forget, we’ll be here to remind you and
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help you along the way!

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WORKOUT SCRIPT
T10
40 / 15 / 1 / 4
1 Hey Team! Welcome to F45! Today’s workout is T10. T10 is a hybrid
workout with a perfect split of cardio and resistance based exercises.
today’s class. Tokyo Disco is a resistance workout with all upper body
exercises in one pod and all lower body exercises in the other pod.

4 The timing for T10 is 40 seconds of work and 15 seconds of rest, 1 set
5 So, that’s 1 set at station 1, 1 set at station 2, 1 set at station 3, all the way
to station 10. Then back to where you started for a second, third, and
fourth lap.
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WORKOUT SCRIPT
TEMPEST
TIMING: 7x 30 second bodyweight exercises at start

Then: 7 minute team AMRAP at each pod
1. Hey Team! Welcome to F45! Today’s workout is Tempest. Tempest is a
Cardio-Hybrid workout using all concept 2 pieces. My name is [NAME]
2. Do we have anyone new to F45? Great, welcome to the team, everyone

3. Do we have any injuries? Ok, I’ll come talk to you during the warm up.
4. At the beginning of the workout, members will complete 7x 30 second

body weight exercises together, staying where they are in the room and
following the reel format on the screens.
5. The timing for Tempest is 7 minutes of work. All members in your pod
will be working as a team of 4 to complete as many meters/reps as
possible. Once the target meter/reps are completed your team will
rotate through the stations in your pod.
6. So, you’ll begin with 7 bodyweight exercises followed by 7 minutes of

work in each pod.
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WORKOUT SCRIPT
TEMPLARS
35 / 15 / 1 / 3
1 Hey Team! Welcome to F45! Today’s workout is Templars. Templars is
a paired cardio workout with partnered exercises. My name is [NAME]

4 The timing for Templars is 35 seconds of work and 15 seconds of rest,

1 set at each station, and 3 laps through each pod.
5 So, that’s 1 set at station 1, 1 set at station 2, and 1 set at station 3, all
the way to station 14, then back to where you started for a second and
third lap.
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WORKOUT SCRIPT
THE 9’S
SET 1 45 / 15
SET 2 45 / 20 2 LAPS
1 Hey Team! Welcome to F45! Today’s workout is The 9’s. The 9’s is
a resistance hybrid workout. My name is [NAME] and this is [NAME],

4 The 9's is 2 sets at each station and two laps of the room with the
following timing:
Set 1 - 45 seconds of work and 15 seconds of rest,
Set 2 - 45 seconds of work and 20 seconds of rest.
Members will complete 9 reps of a primary exercise followed by 9
reps of a secondary movement. Attention should be on the first 9
reps; performing heavy and controlled reps. It is OK if members do
not complete their secondary movement.
5 So, that’s 2 sets at station 1, 2 sets at station 2, all the way to station 9,
then back to where you started for a second lap.
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WORKOUT SCRIPT
THE PISTON
LAP 1 35 / 25 / 1
LAP 2 35 / 25 / 1
LAP 3 40 / 20 / 1
1 Hey Team! Welcome to F45! Today’s workout is The Piston. The Piston
is a balanced, full body resistance workout with timing variations
on each lap. My name is [NAME] and this is [NAME], we’ll be taking

4 The timing for The Piston changes on each lap.
- Lap 1 with 35 seconds work, 25 seconds of rest, 1 set at

each station.
- Lap 2 with 35 seconds of work, 25 seconds of rest, 1 set at

each station.
- Lap 3 is 40 seconds of work, 20 seconds of rest, 1 set at

each station.
5 So that’s 3 laps around the room, with the timing changing on each lap.
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WORKOUT SCRIPT
TOKYO DISCO
35 / 25 / 3 / 1
1 Hey Team! Welcome to F45! Today’s workout is Tokyo Disco. My name
is [NAME] and this is [NAME], we’ll be taking you through today’s class.
Tokyo Disco is a resistance workout with all upper body exercises in one
pod and all lower body exercises in the other pod.

4 Tokyo Disco is a resistance based workout. The timing for today’s Tokyo
Disco is 35 seconds of work and 25 seconds of rest, 3 sets at each
station, and 1 lap through each pod.
5 So, that’s 3 sets at each station and 1 lap through each pod. Then
a short hydration break before moving onto the next pod.
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WORKOUT SCRIPT
TRACK STARS
LAP 1 - 90 / 10
Alternate 15 seconds work time per person, repeated until
90 seconds is complete
LAP 2 - 60 / 10
Alternate 15 seconds work time per person, repeated until
60 seconds is complete
1 Hey Team, welcome to F45! Today’s workout is Track Stars –– a relay-

inspired, 60 minute session to kick off your weekend! My name is
<NAME> and this is <NAME> and we’ll be taking you through
today’s session.

3 We have 18 stations throughout the room today and we’ll be moving

through these in a follow the leader style. We also have a new format
today to shake things up a little - we’ll be partnering you up and
working through a “You Go, I Go” style session!
4 On Lap 1 - Person A will work for 15 seconds at maximum effort, and

then rest while Person B works for 15 seconds at maximum effort. Keep
repeating this until 90 seconds is up. You’ll then have 10 seconds rest to
move onto the next station.
5 Once we’ve gotten through all 18 stations, there’s a 45 second hydration

break before we start lap two.
6 On Lap 2 - Person A will work for 15 seconds at maximum effort, and

then rest while Person B works for 15 seconds at maximum effort. Keep
repeating this until 60 seconds is up. Once again, you’ll have 10 seconds
rest to move to your next station.
7 We know this is all new but don’t worry, we’ll be here to help out and
you can see Cory and Cristina guiding you the whole time on the
screens during the session.
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WORKOUT SCRIPT
TRIPLE DOUBLE
30 / 10 / 3 / 2
1 Hey Team! Welcome to F45! Today’s workout is Triple Double
- a cardio based workout with short, sharp sets of plyometric, agility
and aerobic conditioning-focused exercises. My name is [NAME]

4 The timing for today’s Triple Double is 30 seconds of work and 10

seconds of rest, 3 sets at each station, and 2 laps through the room.
5 So, that’s 3 sets at station 1, 3 sets at station 2, all the way through to
station 9, then a short hydration break and back to where you started
for a second lap.
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WORKOUT SCRIPT
TRIPLE THREAT
SET 1 20 / 10
SET 2 40 / 20 } 1 LAP
SET 3 60 / 30
1 Hey Team! Welcome to F45! Today’s workout is Triple Threat. Triple
Threat is a cardio session where we will be counting the number of reps
we can do in the first set, then doubling it in the second set and tripling
it in the third set. My name is [NAME] and this is [NAME], we’ll be

4 The timing for Triple Threat is:
5 So that’s 3 sets at each station, counting our reps on the first set to
double and triple our targets for the second and third sets. There are no
hydration breaks in today’s session.
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WORKOUT SCRIPT
VARSITY
LAP 1 20 / 10 / 3
LAP 2 40 / 20 / 1
LAP 3 60 / 30 / 1
1 Hey Team! Welcome to F45! Today’s workout is Varsity. Varsity is
a dynamic cardio workout with timing variations in each lap. My name is

4 The timing for Varsity changes on each lap.
- Lap 1 with 20 seconds work, 10 seconds of rest, 3 sets at

each station.

each station.

each station.
5 So that’s 3 laps around the room, with the timing and sets changing
on each lap.
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WORKOUT SCRIPT
WEST HOLLYWOOD
LAP 1 45 / 15 / 1
LAP 2 35 / 15 / 1
1 Hey Team! Welcome to F45! Today’s workout is West Hollywood.
West Hollywood is a super-circuit hybrid workout. My name is [NAME]
and this is [NAME], we’ll be taking you through today’s class. Let’s give it
up for our DJ, [NAME].

4 The timing for West Hollywood changes on each lap.
- Lap 1 is 45 seconds of work and 15 seconds of rest, 1 set at each station.
- Lap 2 is 35 seconds of work and 15 seconds of rest, 1 set at each station.
5 So, that’s 1 set at each station all the way around the room and 2 laps with
the timing changing on each lap.
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WORKOUT SCRIPT
WINGMAN
35 / 25 / 2CS / 1
1 Hey Team! Welcome to F45! Today’s workout is Wingman. Wingman
is a partnered, combo-set resistance workout. My name is [NAME]

4 The timing for Wingman is 35 seconds of work and 25 seconds of rest,

2 combo sets at each station, and 1 lap through each pod. A combo
set is 1 set at 1A, and 1 set at 1B, completing 1 combination set at your
station. You then repeat this combo set for a total of 4 work periods
at your station.
5 So, that’s 2 combo sets at station 1, 2 combo sets at station 2, and

2 combo sets at station 3. Then a short hydration break before moving
to the next pod.
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WORKOUT SCRIPT
WYVERN
20:40 / 25 / 3 / 1
1 Hey Team! Welcome to F45! Today’s workout is Wyvern. Wyvern is a
resistance workout designed specifically for your split days. My name is

4 The timing for Wyvern is 20 seconds (of pre-fatigue work) immediately

followed by 40 seconds (of overload work) and 25 seconds of rest.
There are 3 sets at each station, and 1 lap around the room.
5 So, you’ll begin with 20 seconds of work at station 1, you will then
superset this with 40 seconds of work and 25 seconds of rest, before
repeating this two more times to complete three sets at each station.
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WORKOUT

2022 GUNNAR PETERSON WORKOUT

HOW TO MAKE YOUR INTROS EXCELLENT 73

MOON HOPPER 108

CATALOGUE THE NINES

TRIPLE THREAT 130

Number of F45 members

STATIONS : Number of exercises

WORK : Time spent exercising

REST : Time spent resting

SET : An exercise performed at a given station

Completing multiple alphabetical

Number of times you go through

A section of the workout area that

When a series of exercises play on

F45TV in back to back format

A cycle through multiple loops

FOLLOW THE LEADER

High Intensity Interval Training:

women. Medicine & Science in Sports & Exercise, 34:S130.

MEMBERS 36 (2 PER STATION)

STATIONS 18 (9 COMBO STATIONS)

MOVEMENT POD BASED

• 22 is a partnered workout, and is the sister program to Wingman.

MEMBERS 36 (6 PER STATION)

• Set 5 - 28 seconds of work with 10 seconds of rest

• Lap 2 timing for sets is as follows:

• Set 1 - 28 seconds of work with 10 seconds of rest

• Set 2 - 26 seconds of work with 10 seconds of rest

• Set 3 - 24 seconds of work with 10 seconds of rest

MOVEMENT FOLLOW THE LEADER

WORK REST SETS

• Lap 1 - 60 seconds of work and 30 seconds of rest, 1 set at each station.

MEMBERS 27 (3 PER STATION)

MOVEMENT POD BASED

2 laps through each pod.

• There is a 60 second hydration break at the completion of each pod.

MEMBERS 36 (2 PER STATION)

MOVEMENT FOLLOW THE LEADER

• Bears is a mixture of agility, power, cardio, endurance and plyometric movements.

• Set 2 - 55 seconds of work with 20 seconds of rest

• There is no hydration break in Bears.

PODS 3 (2 COMBAT, 1 BODYWEIGHT)

MOVEMENT POD BASED

• Brixton teaches elements of combat training.

• There is a 60 second hydration break after each completed pod.

MEMBERS 27 (3 PER STATION)

PODS 3 (2 CARDIO, 1 COMBAT)

MOVEMENT POD BASED

in the room, use a trainer to jump in on the boxing station.

• The timing for Brooklyn is 40 seconds of work, 20 seconds of rest.

• There is a 60 second hydration break in between at the completion of each pod.

MEMBERS 33 (3 PER STATION)

Significance behind the numbers:

MEMBERS 36 (3 PER STATION)

MOVEMENT POD BASED

• Lap 3 is 20 seconds of work and 5 seconds of rest

• Lap 4 is 20 seconds of work and 5 seconds of rest

• There is a 30 second hydration break at the completion of each pod.

MEMBERS 36 (3 PER STATION)

• Empire is a team training-style, combo set workout.

MEMBERS 27 (1 PER STATION)

MOVEMENT FOLLOW THE LEADER

MEMBERS 36 (3 PER STATION)