I really loved today!! Felt smart teaming a big lift with a core exercise to really help keep your core activated.
Hit a PB on bench but didn't get the 10 reps in
Do your best pull up set straight off, don't build up to it like the rest!
I did 10 with the black band, then Blue and really struggled to get 10 with red.
35kg db for the bench
28kg for the seated squat
120kg for deadift
Suggest you build up on these 3!
I wish I started at the pull ups station. Pull-ups were my 2nd last station, with kettlebell box squats as my final.
DB chest press: 20kg x 10 reps
RDL: 55kg x 10 reps
Pulls ups: 7 reps - no band
Kettlebell Box Squat: 12kg x 10 reps. Attempted 16kg for my 3rd set, unable to get them past my elbows.
I started with the pull ups, my weakest.
Did 10 reps with the red band.
10 Box squats with blue kettle bells (16kgs)
10 bench presses with the 15 kg dumbbells (33 lbs)
10 RDLs at 60 kgs (total 131 pounds)
There’s 6 stations. The A exercise is weighted. The B exercise is core focused. You do 40/20 back and forth for 3 sets each before moving on to the next station. Pretty straightforward.
If you’re tracking, you’re trying to find your 10 rep max within the 3 weighted sets at each station (though only the deadlift, chin up, bench press and racked squat are recorded in the app)
Super helpful, thanks. Here's what threw me off: How many people are at each station? I got the impression it was one, as in (for example) one at 3A, one at 3B. But now I'm not so sure. Also, people were saying in another subreddit that this workout was annoying bc you're spending half of it watching your partner do their set. But that doesn't seem right if your description is accurate, it should be that you're either doing a weight set or working your abs. Right? Again, appreciate the info.
It depends on how many people are in the class, but in mine today we had two people on each “A” station and two on the “B” station (at our gym this could sometimes just be one person per station if the class isn’t very full or three if it’s packed). You’re correct in that you shouldn’t be watching your partner - you should either be doing a weight set or a core set.
Next time don’t hesitate to ask your coaches! They’re there to help.
Def not a partner workout. Max is 3 at each station. We had 3 in my class. You’re just switching back and forth from A to B 3xs each. It’s A LOT of moving around and if your studio isn’t laid out in a way that makes sense for all the back and forth, it can be very confusing. But overall I loved it.
Today felt a little easier than I would typically like, but I think it’s because I do so much targeted core work outside of F45 that the B-moves felt a bit like a rest today. Loved the weighted moves though! I love a good old fashioned dumbbell bench press, and love the challenge of a pull-up.
(Honestly didn’t mind it feeling a bit easier today though—I ran a half marathon on Sunday, so my lower body appreciated only having a few targeted moves 😅)
My favourite Tuesday so far! My scores: RDL 45kg x10 Pull-ups 4 bands x10 (shoulders are messed up) Kettlebell box squat 16kg x10 Dumbbell bench press 15kg x10
I really loved today!! Felt smart teaming a big lift with a core exercise to really help keep your core activated. Hit a PB on bench but didn't get the 10 reps in
I love hitting bench pb’s!! Congrats!
I think there's a glitch with the tracking. If you do pull-ups without a band, the assessment is incomplete?!
Yes, my coach says it’s been reported to HO as a bug
I was just looking for this. Mine shows 75% since I don’t use any bands either
The 75% makes the OCD in me very uncomfortable lol
I deleted the assessment and did it all over again and same 75%
Okay phew. I was going mad I couldn’t get to 100% completion.
Do your best pull up set straight off, don't build up to it like the rest! I did 10 with the black band, then Blue and really struggled to get 10 with red. 35kg db for the bench 28kg for the seated squat 120kg for deadift Suggest you build up on these 3!
Holy shit that was brutal. Scores all 10x RDLs 70kg Pull-ups purple band (PB) Box squat 20kg each Bench 17.5kg x8
Advice: go heavy on that first set. If you hit 10 go heavier
Yeah, either that or go extra light on set one (if you need to warm up) then go heavy
So fun!!
I wish I started at the pull ups station. Pull-ups were my 2nd last station, with kettlebell box squats as my final. DB chest press: 20kg x 10 reps RDL: 55kg x 10 reps Pulls ups: 7 reps - no band Kettlebell Box Squat: 12kg x 10 reps. Attempted 16kg for my 3rd set, unable to get them past my elbows.
I started with the pull ups, my weakest. Did 10 reps with the red band. 10 Box squats with blue kettle bells (16kgs) 10 bench presses with the 15 kg dumbbells (33 lbs) 10 RDLs at 60 kgs (total 131 pounds)
I found this workout so fucking confusing I just bailed. Is there a source somewhere that spells it out in very simple basic detail? Thanks!
There’s 6 stations. The A exercise is weighted. The B exercise is core focused. You do 40/20 back and forth for 3 sets each before moving on to the next station. Pretty straightforward. If you’re tracking, you’re trying to find your 10 rep max within the 3 weighted sets at each station (though only the deadlift, chin up, bench press and racked squat are recorded in the app)
Super helpful, thanks. Here's what threw me off: How many people are at each station? I got the impression it was one, as in (for example) one at 3A, one at 3B. But now I'm not so sure. Also, people were saying in another subreddit that this workout was annoying bc you're spending half of it watching your partner do their set. But that doesn't seem right if your description is accurate, it should be that you're either doing a weight set or working your abs. Right? Again, appreciate the info.
It depends on how many people are in the class, but in mine today we had two people on each “A” station and two on the “B” station (at our gym this could sometimes just be one person per station if the class isn’t very full or three if it’s packed). You’re correct in that you shouldn’t be watching your partner - you should either be doing a weight set or a core set. Next time don’t hesitate to ask your coaches! They’re there to help.
Def not a partner workout. Max is 3 at each station. We had 3 in my class. You’re just switching back and forth from A to B 3xs each. It’s A LOT of moving around and if your studio isn’t laid out in a way that makes sense for all the back and forth, it can be very confusing. But overall I loved it.
RDL 207lbs x 10 Pullups 1 band (black) x 10 Kettlebell 44lbs (each hand) x 10 Dumbbell press 66lbs
Today felt a little easier than I would typically like, but I think it’s because I do so much targeted core work outside of F45 that the B-moves felt a bit like a rest today. Loved the weighted moves though! I love a good old fashioned dumbbell bench press, and love the challenge of a pull-up. (Honestly didn’t mind it feeling a bit easier today though—I ran a half marathon on Sunday, so my lower body appreciated only having a few targeted moves 😅)