F45 Renegade 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 27 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 Renegade, what is it about? How is it performed? And is it worth it?

The F45 Renegade is a HIIT resistance training that focuses on full-body compound exercises, push-pull movements, and physical activities that engage the core. And because of its long rest times and option to go light, this type of workout is usually not that hard. 

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

What is the F45 Renegade Workout?

F45 renegade

As we all know, the majority of F45 workouts focus on cardio exercises that aim to burn fat and make your muscles lean.

Additionally, the people at F45 that created the name of the workouts didn’t just come up with them out of thin air, they all have a hidden meaning.

If we take a closer look at the word “renegade” which means a person who deserts and betrays an organization, country, or set of principles (pretty much a traitor), we can instantly tell that this was a metaphor that indicates that this workout will deviate from the other ones and be a little bit different.

Well, as it turns out, unlike the typical cardio-focused drills, the F45 renegade workout is a high-intensity interval resistance training that focuses on full-body movements, push/pull exercises, and strengthening the core.

During this, you’ll be using weights and your body weight for the different exercises. Here is everything you need to know:

  • Stations: 18 (6 stations with A, B, and C exercises)
  • Pods: 6
  • Laps: 2 per pod
  • Sets: 1 per station
  • Timing: 35/25 (35 seconds work and 25 seconds rest)

F45 Renegade Workout Example:

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

For both:

  • 6 Pods, 3 Stations Per Pod, 3 People Per Station
  • 2 Laps per Pod, 1 Set Per Station, 35 work, 25 rest

Workout Example 1:

  1. Barbell Front Squat
  2. Kettlebell Box Step Up
  3. Medicine Ball Crunch + Butterfly
  4. Dumbbell Renegade Row
  5. Barbell Bicep Pulses
  6. Plank Diagonal reach
  7. Suspension Trainer Wide grip rows
  8. REVO Double arm Bent over row
  9. Swiss Ball Back Extension
  10. Sandbag Sumo Squat + Bicep Curl + Shoulder Press
  11. Dumbbell Tricep Kick Backs
  12. Frog Crunch
  13. Deadball Romanian Deadlift Tempo 4-0-1
  14. Soft Box Explosive Single Leg Hip Thrusters 5 Each Side
  15. Sledgehammer Sit Up Straight Arm Alternate Right
  16. Dumbbell Flat Bench Press
  17. Push Up + Single Arm Raise
  18. Hollow Rock

Workout Example 2:

  1. Barbell Zercher Squat Pulse
  2. Y-bell Double Step Trainer Bulgarian Tempo 4-0-1
  3. Dumbbell Russian Twist
  4. Dumbbell Snatch Single From Hang Position
  5. Dumbbell Zottman Curl
  6. Side Plank Knee Crunch
  7. Chin Up Underhand Grip Pause
  8. Kettlebell Alternate Floor Row Neutral Grip
  9. Elbow Crunches
  10. Spiderman Push Up
  11. Barbell Shoulder Press
  12. 5 X Jackknives + 2 X Heel Touch
  13. Medicine Ball Double Leg Curl
  14. Dumbbell Romanian Deadlift Tempo 4-0-1
  15. Balance Trainer Plank + Alternate Knee To Elbow
  16. Revo Double Chest Fly
  17. Soft Box Tricep Dips
  18. Slides Knee Tuck

Is the F45 Renegade Workout Hard?

Compared to other F45 workouts, Renegade isn’t hard since you have more rest time based on its timing and the option to go lighter or heavier depending on your own preference.

Additionally, if you’re not sure how to perform any of the exercises mentioned above, the trainers there will usually guide you, correct your form, and make it a lot easier.

And because of these reasons, the Renegade workout is considered the best among many F45 members. 


If you’ve never done a Renegade 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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