F45 Iceberg Workout [Everything You Need to Know]

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, an activity that’s hated or straight-up ignored by a lot of people. Instead of going to a typical gym, creating your own workout from scratch, or following a random one on the internet, F45 does that for you and provides you with unique daily training routines that are fun and intense. With over 50 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 Iceberg, what is it about? How is it performed? And is it challenging?

The F45 Iceberg workout is a resistance-based routine that consists of 12 different stations and 3 pods. What’s unique about it is the fact that you change your lifting technique on every pod.

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

What is the F45 Iceberg Workout?

f45 iceberg workout

Since you’re reading this article, that probably means that you’re already familiar with F45 Training, and if that’s the case, then you know that they always manage to come up with the most unique names for their workouts.

You have things like Checkmate, Tokyo Disco, Redline, GOAT, Foxtrot, Quarterbacks, Renegade, and of course, the Iceberg workout.

It’s true that sometimes, these names are selected randomly just to look cool or to give homage to certain events such as the Miami Nights, Moon Hopper, SoCal, or the Heroes Hollywood workout, but the majority of the time, the name of the workout gives a slight hint of what it’s actually gonna be about.

In the case of the Iceberg workout, I couldn’t decide which category it falls into since it could mean a lot of things.

We’ve all seen Titanic and we all know that an “Iceberg” refers to a large floating mass of ice detached from a glacier or ice sheet and carried out to sea.

And since this workout doesn’t just let you “sink” into one style of training, and offers various lifting techniques, I guess it’s like an iceberg. 

The F45 Iceberg 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 you do 3 laps per pod and 1 set per station with a timing of 40 seconds of work and 20 seconds of rest.

What’s unique about it and as I just mentioned, you won’t just stick to one lifting technique, in fact, you’ll be changing it on every Pod. You’ll start off with time under tension on Pod 1, pause on each movement on Pod 2, and then a regular lift on Pod 3.

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

  • Stations: 12
  • Pods: 3
  • Laps: 3 per pod
  • Sets: 1 per station
  • Timing: 40 work/20 rest
  •  Miscellaneous: Lifting technique changes in each pod
    • Pod 1: Time under tension 
    • Pod 2: Pause in each movement
    • Pod 3: Regular lift

F45 Iceberg Workout Example:

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

Workout Example 1:


Ultimate timing:

  • Set 1 – 35 work / 20 rest, 
  • Set 2 – 35 work / 20 rest, 
  • Set 3 – 35 work / 35 rest clean / move, 2 x 60-second hydration breaks

Normal timing:

  • 40/20 3 sets 1 lap


  1. Kettlebell Suitcase Row
  2. Revo Good Morning
  3. Dumbbell Swiss Ball Chest Press
  4. Barbell Front Squat
  5. Chin Up Overhand Grip Pause
  6. Hip Thruster Pause
  7. Dumbbell Incline Bench Chest Fly Pause
  8. Dumbbell Step Trainer Alternating Reverse Lunge Pause
  9. Soft Box Plate Reverse Fly
  10. Deadball Romanian Deadlift
  11. Push Up Tricep
  12. Ybell Squat Pulses Under Grip

Workout Example 2:


  • Same as example 1


  1. Db Bent Over Fly
  2. Sandbag Hip Thruster
  3. Balance Trainer Db Chest Press
  4. Revo Double Squat
  5. Chin-Up Overhand Grip Pause
  6. Dball Good Morning Pause
  7. Db Flat Bench Chest Fly Pause
  8. Kettlebell Alternate Reverse Lunge Pause
  9. Barbell Romanian Deadlift Row
  10. Medicine Ball Overhead Hold Reverse Lunge
  11. Ybell Double Supinated V Push-Up Top Grip
  12. Barbell Front Squat


If you’ve never done an F45 Iceberg 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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