F45 Athletica Workout [Everything You Need to Know]

F45 has been rising in popularity these last couple of years since it provides a unique training experience for its members that seems to be working for a lot of them. Instead of the typical and somewhat boring gym routine where you have to come up with your own workouts, F45 does that for you so you don’t have to worry about it. With over 50 different workouts that are all different and unique, you’ll never feel bored or demotivated to train since you’ll constantly be experiencing something new. One of these workouts is called the F45 Athletica Workout, what is it about? How is it performed? And is it worth it?

The F45 Athletica is considered one of F45’s original signature workouts and a great way to learn the pace and setup of F45. It’s a cardio-based routine where you’ll be doing 20 seconds of work and 10 seconds of rest, 4 sets, 2 laps, 3 pods, and 3 different stations at each pod.

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

What is the F45 Athletica Workout?

f45 athletica workout

Do you know what else F45 Training does best? Besides the fact that they have a lot of unique and innovative workouts that challenge your body, they also manage to come up with the best names for these workouts.

The team behind selecting the names always does a great job of choosing something cool and eye-catching. You have things like The Joker, Renegade, Empire, Varsity, Wingman, Special Ops, Quarterbacks, Triple Threat, All-Star, and of course, the Athletica workout.

It’s true that sometimes, these workout names don’t really have any significant meaning and they’re selected just because they appear cool or they represent a certain city like the Moon Hopper Workout, Docklands, Miami Nights, Tokyo Disco, Noho, Socal, Angry Bird, and so on.

However, the majority of the time, the selected name gives a slight hint of what the workout will entail. And the Athletica workout definitely falls into this latter category.

If you didn’t know, Athletica is a Latin word that refers to someone that sporty or, as you may have already guessed, “athletic”, and the whole structure of this workout in particular is based around the way an athlete would train (no matter the sport since the majority of the exercises are basic).

The F45 Athletica workout is a cardio-based routine and it’s one of F45’s original and signature workouts. It’s definitely a basic workout in terms of setup but it’s definitely challenging.

You’re going to be doing 20 seconds of work and 10 seconds of rest, 4 sets at each station, 2 laps around the pod, and each pod will have 3 different exercises.

If you’re a newcomer, then this workout is perfect for you since it’s a great way to learn the pace and energy of F45.

Here is everything you need to know about this workout:

  • Stations: 9
  • Pods: 3
  • Laps: 2 per pod
  • Sets: 4 per station
  • Timing: 20 seconds of work and 10 seconds of rest
  • Ultimate Timing: 45 seconds of work and 15 seconds of rest
  • Miscellaneous:  There is also a “traditional” Athletica variation with 4 laps per pod, 1 set per station, and 45/15 timing. 

F45 Athletica Workout Examples:

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

Workout Example 1 (Ultimate):


  • 3 Pods 
  • 4 Laps total 
  • 9 exercises 
  • 45/15


  • Station 1: Rb Handles Balance Trainer Shuffle And Pull
  • Station 2: 5 X Tuck Jumps + 2 X Burpees
  • Station 3: Mountain Climber Wide
  • Station 4: Bike Hover
  • Station 5: Soft Box Explosive Step Ups
  • Station 6: Slides Track Run 2 X Squat Jump Slides Bear Crawl Back
  • Station 7: Deadball Lateral Movement Powerslam
  • Station 8: 10 X Dumbbell Punches + 2 X Plyometric Lunges
  • Station 9: Ladders Ikky Shuffle

Workout Example 2 (Ultimate):


  • Same as example 1


  1. High Knees With Stretchy Bands Above Head
  2. Sledgehammer Torture (Pylo Lunges)
  3. 10 Mountain Climbers On Balance Trainers With Shoulder Press
  4. Standing Bike
  5. Burpee With A Med Ball Squat Jump
  6. Shoot Throughs
  7. Rower
  8. 5 Sprawls 2 Push-Ups
  9. Ladders In And Out Jumps

Workout Example 3:


  • Same as example 1


  1. Kettlebell Clean
  2. 10 Wide Mountain Climbers 
  3. Frog Squats
  4. Inchworms
  5. Bike Hover
  6. Squat Jumps On The Bosu
  7. Agility Shuttle Runs
  8. Rower
  9. 10 High Knees 1 Box Jump
  10. Deadball Shuffles On The Step Trainers


If you’ve never done an F45 Athletica 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 or too easy, you have full flexibility to go lighter or heavier depending on your physical ability. And if you’re not sure how an exercise is done, just ask the trainers there and they’ll be glad to help.

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

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