F45 Training, originating in Australia, has grown into a global fitness franchise offering high-intensity interval training (HIIT) workouts. Each session lasts 45 minutes and is designed to mimic everyday functional movements, categorized into cardio, resistance, hybrid, and recovery sessions. The Wyvern workout, introduced as part of F45’s resistance offerings, is specifically tailored to enhance strength and muscle endurance through targeted exercises for the upper and lower body. It incorporates pre-fatigue and overloading techniques, making it a challenging option for those aiming to build muscle and improve definition.
The workout’s name, Wyvern, draws from mythology, symbolizing a dragon-like creature, which aligns with its fiery, intense nature. It was first noted in discussions around June 2022, indicating it’s a relatively newer addition to the F45 repertoire, designed to test even the strongest members with its demanding structure.
What Is the F45 Wyvern Workout?
The F45 Wyvern workout is a split-specific resistance training session, meaning it focuses on particular muscle groups, likely dividing attention between upper and lower body. It utilizes pre-fatigue and overloading techniques to maximize muscle engagement. Pre-fatigue involves exhausting muscles with lighter, high-repetition movements or isometric holds before heavier lifts, recruiting more muscle fibers for enhanced activation. Overloading, on the other hand, involves progressively increasing weight or resistance to challenge muscles beyond their current capacity, promoting strength gains and growth.
This workout is ideal for individuals seeking to enhance their strength, build muscle mass, and achieve a leaner, more defined physique. It’s part of F45’s resistance category, which also includes workouts like Titans and Tokyo Disco, but Wyvern stands out for its emphasis on pre-fatigue and split-specific targeting.
Structure of the F45 Wyvern Workout: Pods, Stations, and Timing
The Wyvern workout is structured into two main pods, typically one for upper body exercises and one for lower body exercises, each comprising several stations. Each station focuses on a specific exercise, and the timing is as follows:
- Timing Per Station: Participants perform a 1-minute set at each station, divided into:
- First 20 seconds: Pulses or isometric holds using body weight to pre-fatigue the muscles. For example, holding a deep squat position or pausing at the bottom of a push-up engages the muscles isometrically, tiring them out before the next phase.
- Next 40 seconds: Full-range movements with added weights to overload the muscles, such as performing weighted squats or bench presses, ensuring maximum muscle stimulation.
- Transition Time: After each 1-minute set, participants rotate to the next station with a brief transition time, estimated at 10-15 seconds, allowing for movement and preparation.
- Laps and Duration: The workout likely involves multiple laps through each pod, with estimates suggesting three laps per pod based on typical F45 structures. For instance, if there are six stations per pod, completing three laps would take approximately 31.5 minutes (6 stations × 1 minute work + 10 seconds transition × 3 laps), fitting within the 45-minute session when including warm-up and cool-down.
- Cardio Component: Some accounts suggest a cardio station at the end, possibly involving high-resistance activities like rowing or cycling to elevate heart rate. However, this may vary by studio, as F45 workouts are designed to be flexible and adaptable.
The split-specific nature, as seen in similar F45 workouts like Tokyo Disco, which divides into upper and lower body pods, supports the likelihood of Wyvern following a similar room split. This structure allows for focused training on particular muscle groups, enhancing effectiveness for strength building.
Example of a Wyvern Workout Session: Detailed Breakdown
Below is an illustrative example of a Wyvern workout session, constructed using typical F45 resistance exercises and reflecting the pre-fatigue and overloading techniques. Note that exercises may vary by studio, but this provides a representative overview:
| Pod | Stations/Exercises | Details |
|---|---|---|
| Pod 1 | Dumbbell Bench Press, Bent-over Rows, Shoulder Press, Bicep Curls, Tricep Extensions, Push-ups | Resistance-focused |
| Pod 2 | Goblet Squats, Deadlifts, Lunges, Leg Press, Calf Raises, Box Jumps | Resistance-focused |
Detailed Exercise Examples:
- Pod 1: Upper Body
- Dumbbell Bench Press: Start with 20 seconds of holding the dumbbells at the bottom of the press position, engaging the chest muscles isometrically. Follow with 40 seconds of full bench presses with appropriate weight, focusing on controlled movements and full range of motion.
- Push-ups: Hold at the bottom position for 20 seconds to fatigue the chest and triceps, then perform full push-ups for 40 seconds, ensuring proper form to maximize muscle engagement.
- Pod 2: Lower Body
- Goblet Squats: Hold a deep squat position with a kettlebell for 20 seconds, fatiguing the quadriceps and glutes. Then, perform full goblet squats for 40 seconds, adding weight to overload the muscles.
- Box Jumps: Although primarily a lower body exercise, box jumps also engage the core and can elevate heart rate. Hold a partial jump position for 20 seconds, then perform full jumps for 40 seconds, focusing on explosive power.
This structure ensures a comprehensive resistance workout, with each station designed to challenge muscles through pre-fatigue and overloading, aligning with Wyvern’s description as a demanding session.
Conclusion: Summary and Recommendations
The F45 Wyvern workout is an intense resistance training session that targets both upper and lower body muscles through innovative pre-fatigue and overloading techniques. By integrating pulses, isometric holds, and weighted full-range movements, it ensures comprehensive muscle engagement, promoting significant strength and endurance gains. Participants can expect to build muscle, improve functional strength, and enhance overall fitness levels, all within a 45-minute session that fits busy schedules.
To maximize benefits, focus on maintaining proper form, selecting appropriate weights, and pushing through the challenging sets while listening to your body. Modifications can be made based on fitness level, and F45 coaches are trained to assist with adjustments. Whether you’re a beginner or a seasoned athlete, the Wyvern workout offers a scalable and effective way to achieve your strength training goals, making it a valuable addition to your fitness routine.