F45 has taken the fitness world by storm these last couple of years since it managed to come up with a unique approach to working out which is considered one of the most boring activities for some people. Instead of going to a typical gym and creating your own workout from scratch, F45 does that for you and provides you with unique daily training routines that are fun and intense. With over 46 different workouts to choose from, you’ll never feel the boredom of performing the same thing over and over again. Every day, a different workout is selected and you get to join several other members for an amazing session. One of these workouts is called the F45 Empire, what is it about? How is it performed? And is it challenging?
The F45 Empire workout is a team-training style cardio-based workout that follows a racetrack-style movement system where members have to move in an organized sequence through all of its combo stations. It’s a hard challenge that will take a toll on your body.
In this article, we’ll talk about what the F45 Empire workout is all about, if it’s hard, and some examples of how they’re performed.
Table of Contents
What is the F45 Empire Workout?
As we all know, F45 training always manages to come up with the most unique names for their training routines. You have things like Renegade, Docklands, and of course, Empire.
And these names don’t just come out randomly out of thin air, they all have a hidden meaning that represents what the workout is about.
If you take a closer look at the workout name, you’ll see that it contains the word “Empire”.
Empire, as it’s commonly known, stands for a kingdom, a realm, or a territory that is ruled by a single entity.
These “empires” don’t just create themselves, and they wouldn’t have existed if it weren’t for this one thing: groups of people, or “teams” working together to create it.
But what does this have to do with the F45 training routine? Well, “working in teams” is exactly what this workout is all about.
The F45 Empire workout is a team-training style cardio-based workout that will have you sweating it out in an intense environment. Additionally, it follows a racetrack-style movement system where members have to move in an organized sequence through all of its combo stations.
So if you start at A, you have to move on to B, then back to A, and then to B and vice versa.
For example:
- If you start at 2A, your sequence would be: 2A, 2B, 3A, 3B, and so on.
- If you start at 2B, your sequence would be: 2B, 2A, 3B, 3A, and so on.
Here is everything you need to know about this workout:
- Stations: 12 (6 combo stations)
- Pods: 1
- Laps: 3
- Sets: 1 per station
- Timing: 45 seconds of word/15 seconds of rest
- There is a 50-second hydration break after each completed lap
F45 Empire Workout Example:
Here are two examples of what an F45 Empire workout will look like (keep in mind that this may look different depending on your studio).
Workout Example 1:
1 Pod, 12 stations (6 combo), 3 people per station
45 work, 15 rest, and 1 set at each combo station before moving.
- 1A – Standing Bike
- 1B – Squat press
- 2A – Shuffle w/ med ball overhead hold
- 2B – Double-foot mountain climbers
- 3A – kettlebell shoot throughs
- 3b – fast feet into a sprawl
- 4A – rowers
- 4B – box jumps
- 5A – Dumbbell punches
- 5B – Heel clicks x squat pulses
- 6A – ladder – lateral 2 feet in, 2 feet out
- 6B – burpee x squat jump pyramids
Workout Example 2:
1 Pod, 12 stations (6 combo), 3 people per station
45 work, 15 rest, and 1 set at each combo station before moving.
- 1A – Rowing Machine
- 1B – REVO Squat Press
- 2A – Balance Trainer Burpee + Shoulder Press
- 2B – A Steps + Alternate Knee and Elbow Touch
- 3A – Soft Box Explosive Step Ups
- 3B – Speed Squats
- 4A – SLIDES Wide Mountain Climber
- 4B – Sandbag Push-Up + Plank Drag
- 5A – Sledgehammer Torture
- 5B – Lateral Shoot Throughs
- 6A – Deadball Squat Pulses
- 6B – Burpee Bear Crawl
Is the F45 Empire Workout Hard?
Although F45 training does offer harder workouts, the F45 routine isn’t one to take lightly. Because of the low rest time (15 seconds), you barely have enough time to recover yourself from all the intense exercises.
Additionally, knowing that you have to do 3 laps definitely takes a toll on you mentally which makes the challenge a lot harder, and the 3rd lap is always the hardest.
In other words, you’re gonna have to put all your energy into this if you want to succeed and have a blast.
Conclusion:
If you’ve never done an F45 Empire 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.
