If I Were to Design an F45 Workout
F45 Advanced Workout - Strength and Power Focus
Get ready to push your limits with this intense, strength-focussed F45 advanced workout. Designed for seasoned athletes, our session utilizes a 'you go, I go' format that encourages both individual performance and teamwork.
During this workout, you'll cycle through six challenging exercises, starting with a rep scheme of 9, then moving down to 7, and finishing strong with 5 reps. The objective? Increase the weight each set as rest periods are longer, allowing you to recover and hit each set with maximum effort. If maxing out on weight isn't an option, we focus on increasing time under tension by slowing down the tempo and incorporating pauses to maintain the 35-second work period.
Partner up and prepare for an escalating challenge that will test your muscles and resolve.
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Workout Structure
Total Time: ~45 minutes
Format: Partner-based, alternating exercises ('you go, I go' format)
Work Period: 35 seconds
Rest Period: 20 seconds
Equipment Needed: Barbells, Dumbbells, Resistance Bands, Plyo Box, Kettlebells
Exercise Circuit:
Barbell RDL with a pause
Sets: 3
Reps: 9, 7, 5
Notes: Focus on form, and increase weight each set if possible.
Incline Seal Row with Dumbbells
Sets: 3
Reps: 9, 7, 5
Notes: Pull the weights toward your hips to fully engage the lats.
Pushups
Sets: 3
Reps: 9, 7, 5
Modifications: Elevate hands on the Plyo Box for assistance; use Resistance Bands/Plates for extra resistance.
Bulgarian Split Squats with Dumbbells
Sets: 3
Reps: 9, 7, 5
Notes: Keep your torso upright and drive through the front heel.
Chinups
Sets: 3
Reps: 9, 7, 5
Notes: To make exercises easier, incorporate bands. For added challenge, use a thick band to place a weight plate on your back like a backpack.
Kettlebell Overhead Press
Sets: 3
Reps: 9, 7, 5
Notes: Press overhead with a braced core and controlled motion.
Goal
The primary objective is to develop maximum muscular strength and power through a progressive increase in weights or deliberate slowing down of exercises. This approach guarantees a high-intensity session that not only stimulates muscle growth but also boosts your anaerobic capacity significantly.
Approach
Each exercise is customized to match your current fitness level, with a focus on continuous improvement either through added resistance or prolonged time spent during the movement. The structured workout plan is designed specifically to maximize strength gains without significantly affecting heart rate, ensuring targeted muscle development and overall physical enhancement.