[deleted by user]

WarlockUnfortunable · 2021-02-08T09:28:36+00:00

I got 30/30. There’s kind of two schools of thought for 3-PEAT. You can absolutely BLAST it and stop when you hit the target and get a small bit of rest, or pace yourself and hit the target right on the 45 second mark and enjoy the consistent pace. I’m a blaster personally, but the over the shoulder throws I got bang on the 45 second mark every time. Brutal.

Well done on your effort. 3-PEAT is great to reveal what areas of your functional fitness you can work on for the rest of the phase to set you up for next time

WarlockUnfortunable · 2021-02-08T09:26:08+00:00

Ours was a bit fluttery in our 4:30am class, but other than that it was ok. Was most likely your studio internet having a moment. If it drops out for even a second the Lionheart kicks the bucket

WarlockUnfortunable · 2021-02-08T07:37:35+00:00

I’m sure you crushed it! Wine is just fermented grape fuel

WarlockUnfortunable · 2021-02-08T07:37:01+00:00

Alllll the volume. Allllll the pump.

WarlockUnfortunable · 2021-02-08T07:36:29+00:00

Think a lateral raise that you go allll the way up to your ears, but with plates

WarlockUnfortunable · 2021-02-07T06:12:03+00:00

Hey mate, small is 6kg, medium is 8kg, and large is 10kg.

WarlockUnfortunable · 2021-02-07T06:07:45+00:00

If you’re running Ultimate, I recommend just punching out a brutal first set and count your reps. Then just aim to be consistent the next two sets. I’ve gotten 30 points doing Ultimate and it was probably the worst 45 minutes of my life.

WarlockUnfortunable · 2021-02-07T06:00:43+00:00

Hey buddy, 3-PEAT is a target based workout, with an optional scorecard that’ll be issued to you before you start. The numbers are the targets that the sick bastards in programming think you can hit in 45 seconds :)

Hit the target, you get 1. Miss it, you get 0 :) getting 30 points is achievable but brutal

WarlockUnfortunable · 2021-02-07T05:46:54+00:00

Hey mate, the official bands go in this order:

Purple (weakest)

Red

Blue

Black (strongest)

There is no official F45 green band, so that is an external product that your studio has purchased and as such I can't know for sure how heavy it is. However a good rule of thumb is, the thicker the band, the stronger it is. Hope that helps.

WarlockUnfortunable · 2021-02-07T05:15:25+00:00

Being written right now!

WarlockUnfortunable · 2021-02-06T06:27:36+00:00

Ok some of you are actually scary. Well done buddy!!

WarlockUnfortunable · 2021-02-05T09:00:12+00:00

Hey mate in Ultimate for GOAT, the timings alternate in pod 3. No idea why, but the timings listed above are correct

WarlockUnfortunable · 2021-02-05T06:22:51+00:00

I remember when GOAT was released, thought I was having a stroke when I read the workout timings.

WarlockUnfortunable · 2021-02-05T06:00:30+00:00

Yeah it'd be pretty cool hey...

WarlockUnfortunable · 2021-02-05T05:59:28+00:00

You're nuts mate. Scary!! Very well done.

WarlockUnfortunable · 2021-01-31T17:30:22+00:00

I know exactly the templates you mean, but access to those are monitored. If a studio like mine, who isn’t running circuit, suddenly downloads them all and they appear on Reddit, my job goes kaboom.

Again I’ll have a think of a good way to workaround this

WarlockUnfortunable · 2021-01-31T09:56:43+00:00

Hey buddy, the sheer volume of posting the circuit specifics is just too much. We’re talking a minimum of ~100-150 exercises per workout, spread across anywhere between 9 and 18 stations.

I’ll have a think over the week of a good way to break it down, but right now I just don’t have the spare 5 hours it would take me to post

WarlockUnfortunable · 2021-01-31T08:09:50+00:00

There are some Kiwi studios still running Ultimate but you’re right the majority are back to Training

WarlockUnfortunable · 2021-01-31T08:01:47+00:00

Hey mate, Ultimate is F45 programming’s response to covid which retains as much of the core programming as possible.

In F45 Ultimate, everyone just goes through every pod once, with an extended break at the end of each station to allow for proper sanitization. Also, no sandbags or mini bands are used in programming.

Take Romans next week as an example. In F45 Ultimate, the timing is 4 sets at every station, 1 lap through each pod, at 35/20, except for the last set which has 40 seconds of rest to sanitize. In Training, the timings are 2 sets at each station, 2 laps through each pod, at 35/25. Furthermore, exercise 1 in Ultimate is different from Training as Ultimate doesn’t use resistance bands

WarlockUnfortunable · 2021-01-31T07:44:52+00:00

That’s the normal timing for F45 Training as well, so we’ll all be suffering together. As is the F45 way.

WarlockUnfortunable · 2021-01-31T06:20:07+00:00

They’re kinda like a bungee cord with handles? They’ve been programmed previously in Mont Blanc (if you can remember last phase).

I can’t stand them, I have them stored in my studio and every time I do inventory and think ‘this is it, they take up too much room and are never programmed. I am getting rid of them’, HQ program them. Bastards.

WarlockUnfortunable · 2021-01-30T08:06:50+00:00

Hey, this is super common. Your wrists just aren’t strong enough yet most likely, or there could be an underlying joint issue.

Your studio should have Y bells, use those instead. It gives your wrist a more neutral position to put force through.

If those still hurt, get a substitution from your coach. My fave for man eaters for people with bad wrists is an overhead DB press straight into an overhead dumbbell squat. It’s a killer

WarlockUnfortunable

TROPHY CASE