F45 Wingman 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 what is considered the most boring activity: working out. 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 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 Wingman, what is it about? How is it performed? And is it challenging?

The F45 Wingman Workout is a 45-minute full-body resistance routine where you pair up with a “partner” to perform the different exercises following a predefined pattern. Stations include “A” and “B” exercises that complement one another which makes this workout fun. 

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

What is the F45 Wingman Workout?

f45 wingman

As I mentioned in the beginning, the best thing about F45 Training is the fact that it provides you with fun, intense, and custom workouts that change every single day. 

What’s more unique about these workouts is that they’re often labeled using cool and eye-catching names.

And F45 does a good job at selecting these names, you have things like Varsity, Triple Threat, Empire, Renegade, Pipeline, Quarterbacks, and of course, Wingman.

It’s true that sometimes, these names are selected randomly just because they appear cool to grab the attention and curiosity of members like the Moon Hopper, Tokyo Disco, NoHo, or Miami Nights workout, but the majority of the time, the names themselves give a slight hint of what the workout is actually gonna be about. And the Wingman falls into the latter category.

If you didn’t know, a wingman stands for a pilot whose aircraft is positioned behind and outside the leading aircraft in a formation, but what does this have to do with the workout?

Well, the F45 Wingman Workout is a 45-minute full-body resistance routine that consists of 9 combo stations and where you pair up with a “partner” to perform the different exercises following a predefined pattern.

Since it has more stations than most other F45 workouts, it’s a little bit fast-paced. Additionally,  You have an “A” and “B” (exercises) per station that complement one another which does increase the speed even more.

Here is everything you need to know about this workout:

  • Stations: 9 combo-stations
  • Pods: 3
  • Laps: 1
  • Sets: 2
  • Timing: 35 seconds of work /25 seconds of work
  • Miscellaneous:  You’ll have a partner to follow and you have 2 x 50-second hydration breaks

F45 Wingman Workout Examples:

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

Workout Example 1:


  • Set 1 (at A) – 35 work / 20 rest
  • Set 2 (at A) – 35 work / 30 clean / move
  • Set 3 (at B) – 35 work / 20 rest
  • Set 4 (at B) – 35 work / 30 clean / move
  • 2 x 50-second hydration breaks


  1. Dumbbell Reverse Fly
  2. Kettlebell Box Bentover Row
  3. Barbell Sumo Squat
  4. Frog Squat Tempo 4-0-1
  5. Hollow Rock
  6. Balance Trainer Alternate Limb Crunch
  7. Suspension Trainer Close Grip row
  8. Dumbbell Swiss Ball Chest Press 4-0-1
  9. Barbell Romanian Deadlift Staggered
  10. Plate Hip Thruster
  11. Deadball Squat Cleans
  12. Y-Bell Double Hammer Curl Centre Grip
  13. Dumbbell Bench Arnold Press
  14. Push Up Low Pulse
  15. Windscreen Wipers
  16. AB Wheel
  17. Medicine Ball Over Head Hold Reverse Lunge
  18. REVO Lying Tricep Extension Tempo 4-0-1

Workout Example 2:


  • 35 secs work 25 secs rest 
  • 3 pods
  • 1 lap – 1a – 1b, 1a – 1b, etc


  1. 1a Alternating plate bent over row 
  2. 1b Bent over dumbbell row on the box 
  3. 2a Banded squat 
  4. 2b Revo bar split squats 
  5. 3a RPG plank 
  6. 3b Bicycle crunches 
  7. 4a Alternating Swiss ball dumbbell chest press 
  8. 4b TRX wide grip rows 4-0-1 tempo 
  9. 5a Single-leg Bosu ball hip thrusts 
  10. 5b Single-leg barbell Roman deadlifts 
  11. 6a Tricep Sledgehammer overhead extensions 
  12. 6b Deadball clean to press 
  13. 7a Tricep push-ups 
  14. 7b Flat bench dumbbell chest press
  15. 8a Frog sit-ups 
  16. 8b Hollow rock 
  17. 9a Kettlebell clean to rack squat 
  18. 9b Plate weight bicep curls

Is the F45 Wingman Workout Hard?

This workout in particular is always performed on Sundays and if you’re already familiar with F45 Training, then you know that the majority of Sunday routines are always easy, and that’s also the case for the Wingman workout.

Because it’s usually a partner workout, you’ll always have plenty of time to transition between stations and even if you don’t know how the exercises are performed, you can just follow the lead of your partner.

And it’s because of this exact reason that this workout is recommended as an intro for most beginners that are doing their first F45 Training class.


If you’ve never done a Wingman 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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