F45 Training, originating in Australia, is a global fitness network renowned for its innovative, high-intensity group workouts that blend HIIT, circuit training, and functional training. With over 5,000 exercises and 80+ unique classes, F45 caters to all fitness levels, aiming for noticeable changes in just 45 minutes per session, typically burning 400-600 calories. The “Two Fold” workout, specifically, falls under their resistance training category and is designed for the Peak series, the final phase of a 12-week performance improvement cycle that includes Base, Build, and Peak phases, each lasting 4 weeks. This phase is intended to help members reach their peak performance, focusing on strength and muscle building.
Detailed Description of the Two Fold Workout
The Two Fold workout is a split resistance session where participants can choose to focus on either their upper body or lower body, aligning with its description as a workout designed to “lift your maximum over 6 sets to reach your peak” (Resistance | F45 Training). This choice allows for targeted training, catering to individual goals and preferences, and is particularly noted in community discussions for its intensity and focus on progressive overload.
Workout Structure and Mechanics
The structure of the Two Fold workout is divided into three pods for each focus area, as detailed in community insights from platforms like Reddit. Here’s a breakdown:
- Pods 1 and 2: Normal Lifts
- These pods involve standard resistance exercises, with participants performing 2 sets at each station and completing 2 laps. Based on typical F45 setups and comparisons with similar workouts like Deuces, each pod likely includes around 6-7 stations, though exact numbers can vary by studio. Exercises are resistance-focused, targeting specific muscle groups, such as dumbbell bench press, lat pulldowns, and bicep curls for upper body, or barbell squats, leg press, and deadlifts for lower body. The timing for each station is not universally specified but is likely to follow F45’s common format of 30-60 seconds of work with rest periods, possibly 15-25 seconds, based on similar resistance workouts.
- Pod 3: Max Lift Focus
- This pod is dedicated to building up to a maximum lift, involving 6 sets that include activation exercises followed by attempts at the max lift. Community feedback suggests this pod is crucial for progressive overload, with exercises like bench press for upper body or deadlifts for lower body, where participants start with lighter weights for warm-up and progressively increase to their maximum. Rest periods here are noted to be longer, with suggestions of 1-3 minutes between heavy sets to ensure proper recovery, especially given the intensity of lifting near one’s max. This aligns with advice from F45 members who recommend lifting 50-75% of max weight in Pods 1 and 2 to prepare for Pod 3 (r/f45 on Reddit: Two Fold Did we do it wrong?).
Example Session with Detailed Tables
To illustrate, here are examples of what a Two Fold session might entail, based on exercises mentioned in community discussions and typical F45 resistance workouts. These examples are speculative but grounded in the available data:
Upper Body Focus Example
| Pod | Stations/Exercises | Details |
|---|---|---|
| Pod 1 |
| Resistance-focused |
| Pod 2 |
| Resistance-focused |
| Pod 3 |
| Resistance-focused, max lift |
Lower Body Focus Example
| Pod | Stations/Exercises | Details |
|---|---|---|
| Pod 1 |
| Resistance-focused |
| Pod 2 |
| Resistance-focused |
| Pod 3 |
| Resistance-focused, max lift |
These examples reflect the resistance-focused nature of Two Fold, with exercises chosen based on community mentions like push press, bent over rows, and deadlifts (r/f45 on Reddit: Two Fold upper body 9/5).
Additional Insights and Community Feedback
Community discussions highlight the intensity of Two Fold, with some members finding it challenging, particularly Pod 3, due to the cumulative effect of 6 sets of heavy lifts like pull-ups or deadlifts. There’s also mention of studio-specific variations, such as space constraints affecting flow, and suggestions for coaches to manage the room better (r/f45 on Reddit: Two Fold). Some members modify the workout, such as doing core exercises during rest periods or ignoring timers for longer rests, indicating flexibility in application. Notably, there’s a mix of opinions, with some loving the heavy lifting opportunities and others finding it less optimal, reflecting the personal nature of fitness preferences.
Conclusion and Benefits
The F45 Two Fold workout is a strategic addition to the Peak series, designed to help members achieve their maximum strength potential after building a foundation in earlier phases. It offers a focused approach to resistance training, allowing for personalization and progressive overload, which can lead to increased muscle mass, improved lifting capacity, and enhanced performance. Its split nature ensures targeted muscle group work, making it suitable for those aiming to push their limits, while community feedback suggests it’s adaptable to individual needs, though studio and coach management can impact the experience.
Key Citations
- F45 Workout Descriptions Ohio University
- Resistance F45 Training
- Workouts F45 Training
- r/f45 on Reddit Two Fold
- Can F45 Really Change Your Body in 8 Weeks We Put It to the Test
- Meet your newest F45 workout Deuces F45 Training
- Cardio F45 Training
- Hybrid F45 Training
- F45 Training Life Changing Gym Functional Team Training
- r/f45 on Reddit Two Fold Did we do it wrong
- r/f45 on Reddit Two Fold upper body 9/5