F45 Double Down Workout [Everything You Need to Know]

If you’re like me, then you’re probably bored with the typical gym routine that you perform on a daily basis. These can get pretty repetitive from time to time which can be demotivating. When that happens, then it’s probably time to change things up and try different approaches to training. One of the best ways to do that is by joining a gym that provides you with workouts so you don’t have to. And that’s when F45 Training comes into play. This fitness center offers over 50 unique workouts that will make you challenge your body and motivate you to train. One of these workouts is called the F45 Double Down, what is it about? How is it performed? And is it challenging?

The F45 Double down workout is a strength and resistance-based routine that consists of 12 different stations and 3 pods. The first and last pod will have you doing supersets (back-to-back exercises with minimal rest in between) hence the name “double down”, and the second pod will focus on time under tension. 

In this article, we’ll talk about what an F45 Double Down workout is all about as well as some examples of how it’s performed. 

What is the F45 Double Down Workout?

f45 double down workout

Out of all the fitness centers that are available, F45 Training is my favorite and that’s because of one simple reason: Not only do they offer the best, most innovative workout routines, but they also label them using unique names that grab everyone’s attention.

They always manage to come up with cool and eye-catching names for all their routines. You have things like Special Ops, Renegade, Empire, Varsity, Wingman, Redline, 22, Tripe Threat, Checkmate, Bears, 3-Peat, and of course, the Double Down workout.

It’s true that sometimes, these names are selected randomly just because they appear cool like the Moon Hopper workout, other times, they give homage to certain cities like the NoHo (North Hollywood), SoCal (Southern California), Miami Nights, or Tokyo Disco workout, but the majority of the time, these names give a slight hint of what the workout is actually gonna be about. And the F45 Double Down definitely falls into the latter category.

As we all know, doubling down on something refers to strengthening one’s commitment to a particular strategy or course of action, and that’s exactly what you’re going to be doing in this workout, especially during the first and last pod that consists of supersets (performing a set of two different exercises back-to-back with minimal rest in between).

The F45 Double Down workout is a strength and resistance-based routine that consists of 12 different stations and 3 pods. The way you go around the room is that do 40 seconds of work followed by 20 seconds of rest. And as I mentioned earlier, the first and third pods will have you doing supersets while the second one uses strength-based time under tension. 

Here is everything you need to know about this workout broken down into bullet points:

  • Stations: 12 (8 combo, 4 regular)
  • Pods: 3
  • Laps: 1 per pod
  • Sets: 3 combo stations, 3 sets of regular
  • Timing: 40/20
  • Miscellaneous: Pods 1 & 3 use complimenting supersets, and Pod 2 uses strength-based time under tension. 

F45 Double Down Workout Examples:

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

Workout Example 1:


  • Ultimate timing: 40/15 2 sets, 40/30
  • Normal timing: 40/20


  1. Deadball On Chest Good Morning
  2. Plate Hip Thruster
  3. Revo Standing Double Shoulder Press
  4. 10 X Push Up + 2 X Shoulder Taps
  5. Dumbbell Hammer Curl Tempo 4-0-1
  6. Kb Rack Squat Tempo 4-0-1
  7. Balance Trainer Dumbbell Chest Fly Tempo 4-0-1
  8. Barbell Lying Tricep Extension Tempo 4-0-1
  9. 9) Alternate Forward Lunge Pause
  10. Dumbbell Alternate Staggered Squat
  11. Ybell Single Straight Arm Crunch
  12. Ybell Double Regenade Row

Workout Example 2:


  • Same format as example 1


  1. Deadball Alternate Staggered Goodmorning
  2. Hollow Rock
  3. Barbell Zercher Squat Pulse
  4. Plate Overhead Walking Lunge
  5. Soft Box Hip Thrusters
  6. Dumbbell Sumo Squat
  7. Kettlebell Box Step Up
  8. Revo Double Reverse Lunge
  9. Dumbbell Powerband Pause Front Squat
  10. Ybell Double Step Trainer Bulgarian
  11. Sandbag Romanian Deadlift Pause
  12. Slides Hamstring Curl


If you’ve never done an F45 Double Down 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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