F45 Wringer Workout [EverythingYou 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 Wringer, what is it about? How is it performed? And is it challenging?

The F45 Wringer workout is a hybrid-style routine that consists of 2 different pods. An “inner pod” with 3 erg machine stations, and an “outer pod” with 6 combo stations. You’ll be doing 7 minutes of continuous work in each pod for a total of 7 minutes (which is the timing of this workout) while alternating between the inner and outer pods.

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

What is the F45 Wringer Workout?

f45 wringer 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, GOAT, Iceberg, Pipeline, Foxtrot, Firestorm, and of course, the Wringer 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 Heroes Hollywood or the Moon Hopper 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 Wringer workout, it’s definitely the latter case, and here’s why: 

A wringer refers to a device that is used for wringing water from wet clothes, mops, or other objects, but what does this have to do with the workout?

Well, think of it this way, after you finish the session, you’re going to need a wringer in order to get rid of all the sweat in your clothes because it’s going to be really intense.

The F45 Wringer workout is a hybrid-style routine that consists of 2 different pods. The first one is an “inner pod” that has 3 ergs machine stations and the second one is an “outer pod” with 6 reps-based combo stations.

This means that the class will be split in half with 7 minutes of continuous work in each pod for a total of 6 laps, alternating between the inner pod and the outer pod.

In the outer pod, members will complete 20 reps of the primary movement on the left of the screen, and then 10 of the secondary exercise on the right. 

After completing each combo station, members will move to the next station.

If that sounds confusing (It did for me too), here is a step-by-step walkthrough of what you’ll be doing:

  1. You’ll start off at station 1 and perform 20 reps of the primary movement shown on the left of the screen.
  2. After that, you’ll perform 10 reps of the secondary movement shown on the right of the screen. 
  3. As soon as you’re done with your 30 reps, you’ll move on to station 2 and do the same thing, then station 3, 4, and so on until you reach the allotted time of 7 minutes for the “outer pod” or until you finish all 6 stations (you work at your own pace). 
  4. When the 7 minutes are up, you and 2 other team members will head to one of the erg boxes.
  5. Between the 3 of you, you will aim to complete the challenge as a team and reach a maximum distance in the allotted 7 minutes (it is recommended each member aims to do 200 meters before you swap in and out).
  6. As soon as the 7 minutes are done, you record your distance and you all head back again to the “outer pod” and repeat all 6 stations, completing the required reps again in 7 minutes.
  7. After that, you and your same teammates as before head to the 2nd erg box, work for 7 minutes, record your distance, then head back to the “outer pod” (you pretty much do the exact same thing as before, the only difference is the erg box).
  8. You repeat the process for erg box 3, and then you’re done. In total, you will complete 3 laps of the outer pod and 3 of the inner pod.

Here is everything you need to know about this workout:

  • Stations: 6
  • Pods: 2 (inner and outer pod)
  • Timing:
    • Lap 1 – 7 min (outer pod)
    • Lap 2 – 7 min (inner pod)
    • Lap 3 – 7 min (outer pod)
    • Lap 4 – 7 min (inner pod)
    • Lap 5 – 7 min (outer pod)
    • Lap 6 – 7 min (inner pod)
  • Miscellaneous: 90-second hydration break between pods. 

F45 Wringer Workout Example:

Here is an example of what an F45 Wringer workout will look like (keep in mind that this may look different depending on your studio).

Workout Example 1:


  • Check the previous section


  • Outer Pod:
  1. Bicycle Ab Crunch
  2. Ybell Alternate Reverse Lunge + Tricep Extension Under Grip
  3. High Plank + Shoulder Touch
  4. Dumbbell Goblet Squats
  5. Y Superman (Lying)
  6. Kettlebell Alternate Floor Row Neutral Grip
  7. Double Foot Mountain Climbers
  8. Sandbag Kneeling Arc Press
  9. A Steps + Clap
  10. Ybell Single Alternate Clean + Press Outer Grip
  11. Dumbbell Squat Isolation Single Arm Bicep Curl
  12. Dumbbell Single Leg Staggered Romanian Deadlift 5 Each Side
  • Inner Pod:
  1. Bike Erg Seated Ygig
  2. Rower Sprints Ygig
  3. Ski Erg Ygig


If you’ve never done an F45 Wringer 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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