Workout Intel: Monday 4/29/19 to Thursday 5/2/19
Bleedrobot
Posts: 26 Member
Monday 4/29/19: Foxtrot
12 Stations, 3 People Per Station
One pod, 1 lap per pod, 4 sets at each station
45 work, 15 rest; 20 work, 10 rest; 45 work, 15 rest; 20 work 10 rest;
1 - Dumbbell Skier Swings
2 - Bench Dumbbell Hop into Straight 5 Punches
3 - Activation Bands Tuck Jump
4 - 5 x Sprawl + 2 x Lunge Jump
5 - Sledgehammer Tree Chops Squat Jump
6 - Rowing Machine
7 - 3 x Ice Skater + 1 x Burpee
8 - Bike Standing
9 - Ladders Box Ikky Shuffle + 2 Box Jumps
10 - Sandbag Snatch
11 - Medicine Ball Knee A Step + Shuffle
12 - Shuttle Sprint with Lateral Jumps
Tuesday 4/30/19: Moon Hopper
18 stations, 2 people per station
3 Pods, 1 Lap per pod, 2 Sets at each station
35 sec work/15 rest, 40 sec work/30 rest
1 - Kettlebell Staggered Front Squat Alt 5 X 5
2 - REVO Lying Tricep Extension (Skull Crusher)
3 - Power Band Push Press
4 - Dumbbell Romanian Deadlift
5 - Barbell Reverse Curls
6 - SLIDES Arm Circle
7 - Suspension Trainer Assisted Chins
8 - Swiss Ball Dumbbell Shoulder Press Alternate Arm
9 - Sandbag Reverse Lunge With Rotation
10 - Dumbbell Bench Flat Chest Fly
11 - Plate Bent Over Pinch Grip Row
12 - Activation Bands Squat Side to Side Shuffle
13 - Barbell Front Squat
14 - Medicine Ball Double Leg Curl
15 - Sandbag Clean and Press + Alternating Step Up
16 - Activation Bands Balance Trainer Hip Thruster
17 - REVO Close grip bicep curl
18 - Box Hand Stand Push Up
Wednesday 5/1/19: Docklands
12 Stations, 3 People Per Station
3 Pods, 4 lap per pod, 1 set at each station
Lap 1: 60 on/30 off; Lap 2: 30 on/10 off; Lap 3: 20 on/5 off; Lap 4: 20 on/5 off
1 - Plate Deficit Reverse Lunge
2 - 5 Double Foot Mountain Climbers + 2 Jump Squats
3 - 1 x Lunge jump 1 x Drop Squat
4 - Dumbbell Bent Over Boxing
5 - Frog Squats
6 - 10x Lateral Tuck Jumps + 10x Wide Mountain Climbers
7 - Burpee + 180 Jump
8 - Dead Ball Slam + Squat Jump
9 - 5 x Sprawl + 10 x Mountain Climber
10 - 10 x High Knees + 5 x Tuck Jumps
11 - Soft Box Depth Drop + Plyo Jump
12 - Sandbag Clean + Jump Squat + Burpee
Thursday 5/2/19: Angry Bird
3 Pods, 5 Stations Per Pod, 2 People Per Station
3 Laps per pod, 1 Set Per Station, Lap 1: 40 on/15 off, Lap 2: 35 on /20 off, Lap 3: 20 on/10 off
1 - Dumbbell Deadlift
2 - Kettlebell Rack Squat
3 - REVO Double Forward Lunge
4 - Sandbag Sumo Squat
5 - SLIDES Hamstring Curl
6 - Chin Up Overhand Grip
7 - Superman Clap Push Up
8 - Dumbbell Renegade Row
9 - Dumbbell Bench Incline Chest Press 1 and a Half Pulses
10 - Soft Box Plate Reverse Fly
11 - 4 Point Hold + Alternate Arm Reach
12 - Medicine Ball Crunch
13 - Dead Ball Weighted Oblique Twist
14 - Four Point Extension On Knees
15 - Swiss Ball Plate Weighted crunch
Credit: r/f45 /f45_workout_intel
12 Stations, 3 People Per Station
One pod, 1 lap per pod, 4 sets at each station
45 work, 15 rest; 20 work, 10 rest; 45 work, 15 rest; 20 work 10 rest;
1 - Dumbbell Skier Swings
2 - Bench Dumbbell Hop into Straight 5 Punches
3 - Activation Bands Tuck Jump
4 - 5 x Sprawl + 2 x Lunge Jump
5 - Sledgehammer Tree Chops Squat Jump
6 - Rowing Machine
7 - 3 x Ice Skater + 1 x Burpee
8 - Bike Standing
9 - Ladders Box Ikky Shuffle + 2 Box Jumps
10 - Sandbag Snatch
11 - Medicine Ball Knee A Step + Shuffle
12 - Shuttle Sprint with Lateral Jumps
Tuesday 4/30/19: Moon Hopper
18 stations, 2 people per station
3 Pods, 1 Lap per pod, 2 Sets at each station
35 sec work/15 rest, 40 sec work/30 rest
1 - Kettlebell Staggered Front Squat Alt 5 X 5
2 - REVO Lying Tricep Extension (Skull Crusher)
3 - Power Band Push Press
4 - Dumbbell Romanian Deadlift
5 - Barbell Reverse Curls
6 - SLIDES Arm Circle
7 - Suspension Trainer Assisted Chins
8 - Swiss Ball Dumbbell Shoulder Press Alternate Arm
9 - Sandbag Reverse Lunge With Rotation
10 - Dumbbell Bench Flat Chest Fly
11 - Plate Bent Over Pinch Grip Row
12 - Activation Bands Squat Side to Side Shuffle
13 - Barbell Front Squat
14 - Medicine Ball Double Leg Curl
15 - Sandbag Clean and Press + Alternating Step Up
16 - Activation Bands Balance Trainer Hip Thruster
17 - REVO Close grip bicep curl
18 - Box Hand Stand Push Up
Wednesday 5/1/19: Docklands
12 Stations, 3 People Per Station
3 Pods, 4 lap per pod, 1 set at each station
Lap 1: 60 on/30 off; Lap 2: 30 on/10 off; Lap 3: 20 on/5 off; Lap 4: 20 on/5 off
1 - Plate Deficit Reverse Lunge
2 - 5 Double Foot Mountain Climbers + 2 Jump Squats
3 - 1 x Lunge jump 1 x Drop Squat
4 - Dumbbell Bent Over Boxing
5 - Frog Squats
6 - 10x Lateral Tuck Jumps + 10x Wide Mountain Climbers
7 - Burpee + 180 Jump
8 - Dead Ball Slam + Squat Jump
9 - 5 x Sprawl + 10 x Mountain Climber
10 - 10 x High Knees + 5 x Tuck Jumps
11 - Soft Box Depth Drop + Plyo Jump
12 - Sandbag Clean + Jump Squat + Burpee
Thursday 5/2/19: Angry Bird
3 Pods, 5 Stations Per Pod, 2 People Per Station
3 Laps per pod, 1 Set Per Station, Lap 1: 40 on/15 off, Lap 2: 35 on /20 off, Lap 3: 20 on/10 off
1 - Dumbbell Deadlift
2 - Kettlebell Rack Squat
3 - REVO Double Forward Lunge
4 - Sandbag Sumo Squat
5 - SLIDES Hamstring Curl
6 - Chin Up Overhand Grip
7 - Superman Clap Push Up
8 - Dumbbell Renegade Row
9 - Dumbbell Bench Incline Chest Press 1 and a Half Pulses
10 - Soft Box Plate Reverse Fly
11 - 4 Point Hold + Alternate Arm Reach
12 - Medicine Ball Crunch
13 - Dead Ball Weighted Oblique Twist
14 - Four Point Extension On Knees
15 - Swiss Ball Plate Weighted crunch
Credit: r/f45 /f45_workout_intel
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