F45 3-Peat Workout [Everything You Need to Know]

F45 training has been rising in popularity these last couple of years. In fact, As of 2021, F45 was the only class-based franchise company that was ranked in the top 40 fastest-growing franchises in the world. Additionally, it was ranked #1 as the world’s fastest-growing gym franchise. These impressive milestones didn’t just come out of thin air, the fitness center has deserved every single bit of it. And that’s because they take a unique approach to training and working that isn’t used in most gyms. Instead of coming up with your own workouts, they do that for you and provide you with unique daily classes that are fun and intense. With over 50 different workout routines, you’ll never feel demotivated to train again. One of these workouts is called the F45 3-Peat workout, what is it about? How is it performed? And is it challenging?

The F45 3-Peat workout is a hybrid-style 45-minute routine that revolves around achieving target repetition goals on each station and during three rounds based on a score sheet that gets handed to you at the start of it.

In this article, we’ll talk about what an F45 3-Peat workout is all about, if it’s hard, and some examples of how it’s performed.

What is the F45 3-Peat Workout?

f45 3-peat workout

One of the best things that F45 training is known for is the fact that they manage to come up with the most unique names for their workouts.

You have things like Renegade, Docklands, Empire, Triple Threat, The Joker, Moon Hopper, and of course, the 3-Peat workout. 

And these names aren’t just selected randomly to appear cool, on the contrary, they all have a hidden meaning that gives a preview of what the workout is all about.

If you didn’t already know, 3-Peat stands for winning some sort of championship three consecutive times, but what does this have to do with this workout? 

Well, as a matter of fact, the F45 3-Peat workout is like a championship where the results are determined based on the total points that you manage to achieve during each of the three rounds (hence the name 3-Peat).

It’s a hybrid-style functional 45-minute workout with 10 different stations that all have a target repetition goal that you need to achieve in order to get a full point. Here is how it goes exactly:

  1. Before you start the workout, you get handed out special score sheets and pens to note your results during each station (I’ll put an example of this workout sheet under this section).
  2. In these score sheets, you’ll have a target repetition goal that you’ll need to achieve during each station.
  3. In between sets, members need to write if they actually hit those goals or not.
  4. In the end, you calculate your total score (out of 30) and compare it with other members to see where you stand in terms of results.
  5. Use the score sheets to determine your progress and see if you can beat your own score during the next f45 3-Peat workout.

Here is everything you need to know about it:

  • Stations: 10
  • Pods: 1
  • Laps: 3
  • Sets: 1 per station
  • Timing: 40 seconds of work /15 seconds of rest
  • Miscellaneous: 2-minute hydration break in-between laps

F45 3-Peat Workout Example:

Here are two examples of what an F45 3-Peat workout will look like (keep in mind that this may look different depending on your studio).

Workout Example 1:

1 Pod, 10 Stations Per Pod, 3 People Per Station

3 Laps per Pod, 1 Set Per Station, 45 on/15 off

  1. 4 x Tuck Jump + 1x Burpee – Target: 6
  2. Medicine Ball Lunge jump – Target: 30
  3. Soft Box Explosive Step Ups – Target:30
  4. Push-Up – Target: 35
  5. Rowing Machine – Target: 190m
  6. Barbell Squat Press – Target: 12
  7. Balance Trainer In & Out Jumps – Target: 40
  8. Peat Butterfly Sit Ups – Target:30
  9. Double Foot Mountain Climber to Elbows – Target:26
  10. Kettlebell Sumo Squat Upright Row – Target:35

Workout Example 2:

1 Pod, 10 Stations Per Pod, 3 People Per Station

3 Laps per Pod, 1 Set Per Station, 45 on/15 off

  1. Y Bell Alternating Snatch – Target: 15
  2. Deadball Over-Shoulder Throw – Target: 20
  3. Burpee Box Jump – Target: 10
  4. Kettlebell Sumo Squat Upright Row – Target: 30
  5. Butterfly Sit-Ups – Target: 30
  6. 10 High Knees + 2 Prisoner Squats – Target: 6
  7. Bike Erg – Target: 400 M
  8. Slides Push-Up Knee Tuck – Target: 15
  9. Revo Squat Press – Target: 20
  10. Ski Erg – Target: 190 M


If you’ve never done an F45 3-Peat workout before and are not sure what to expect, then I hope this article made it more clear for you. Just remember that if you find it too difficult, just ask the trainers there to help you out or make it less intense and they’ll be glad to do it.

All that matters is that you have a solid workout and push your body to its fullest potential. 

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