F45 Varsity 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 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 Varsity, what is it about? How is it performed? And is it challenging?

The F45 Varsity Workout is a full-body cardio-based routine that consists of 3 laps with their own set of timing variations. As you move further into the workout, the length of the exercises increases and so does the difficulty which makes this routine in particular a fun and intense one. 

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

What is the F45 Varsity Workout?

f45 varsity workout

If you’re already familiar with F45 training, then you know that they always manage to come up with the most unique names for their workouts.

You have things like Empire, Renegade, Docklands, Quarterbacks, Pipeline, and of course, Varsity.

And the majority of the time, these names aren’t just selected out of thin air, they often give a slight preview of what the workout is gonna be about. And the F45 Varsity is no exception to this.

If you didn’t know, the term “varsity” refers to the principal team representing a high school or college in a sport or other competition. But what does this have to do with the workout?

Well, the F45 Varsity workout consists of a bunch of exercises that a high school or college sports team would do during their training for a specific competition.

It’s a cardio-based routine that consists of 3 laps with their own set of timing variations. As a result, your heart rate will skyrocket, your blood will be pumped, and most importantly, you’ll be having a blast.

Think of it this way, this workout will be throwing a bunch of exercises at you. It’s a full-body cardio workout where the timing is a little bit different than most other F45 routines. Instead of having the same timing throughout the whole workout, it’ll vary from one lap to another.

Here is how it goes:

  • On the first lap: you’ll be doing 3 sets in a row of 20 seconds with 10 seconds of rest in between.
  • On the second lap: you’ll be doing 40 seconds of work for just one set with 20 seconds of rest in between.
  • On the last lap: you’ll be doing 60 seconds of work with 30 seconds of rest in between.

So as you may have noticed, you increase your volume as you go up.

Here is everything you need to know about this workout:

  • Stations: 9
  • Pods: 1
  • Laps: 3 per pod
  • Sets: Lap 1 – 3, Laps 2 & 3 – 1
  • Timing: 20/10, 40/20, 60/30

F45 Varsity Workout Example:

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

Workout Example 1:


  • 9 Stations, 3 People Per Station
  • 1st lap: 3 sets, 20 on/10 off
  • 2nd lap: 1 set, 40 on/20 off
  • 3rd lap: 1 set, 60 on/30 off


  1. Kettlebell Swing
  2. 10 x Speed Squats + 2 x Shoot Ups
  3. Step Trainer Plyo Jump Overs
  4. Sled push
  5. Medicine Ball Shuffle with rotation
  6. Rowing Machine
  7. Skipping
  8. Box Jumps Jumping Over
  9. 10 x Mountain Climbers + 6 x Opposite Shoulder Touches

Workout Example 2:

Ultimate timing: 

  • set 1 – 20 work / 10 rest
  • set 2 – 20 work / 10 rest
  • set 3 – 20 work / 10 rest 
  • set 4 – 40 work / 20 rest 
  • set 5 – 60 work / 30 rest

Normal timing: 

  • 3 x 20/10
  • 1 x 40/20 
  • 1 x 60/30


  1. Battle Ropes Power Slams
  2. Yogy Push-Up
  3. Agility Box Lateral Run With A Tap
  4. 5 X Deadball Slam + 2 X Seal Jack
  5. Bike Erg Seated
  6. Hurdles Frog Squats X 10 + Lateral Jumps X 5
  7. Kettlebell Burpees
  8. Skipping
  9. Burpee Bear Crawl

Is the F45 Varsity Workout Hard?

Although this workout in particular isn’t as challenging as the other ones that F45 Training offers, it’ll still put your body to the test since the timing at which you perform the exercises changes over time and increases in difficulty.

So sometimes, you’ll only be having 20 seconds of work, other times you’ll be having 40 seconds or even 60 seconds of intense work, with little to no rest.

Additionally, the F45 Varsity workout is really tough on the legs. So after you finish it, you’ll probably have a difficult time walking or using the stairs.


If you’ve never done an F45 Varsity 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. 

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