16/06/2026
🚀 BUILD PHASE HAS ARRIVED 🚀
Every great performance starts with a strong foundation.
The Base Phase focused on controlled aerobic conditioning, movement quality, and technical development through mixed and moderate time domains. Members developed controlled pacing, improved overhead positioning, lunging stability, and sprint mechanics through repeat exposure to key movement patterns under manageable fatigue.
Now it’s time to level up with the Build Phase. 💪
🔹 Pipeline – A hybrid conditioning workout designed to improve aerobic capacity, muscular endurance, and overall work rate through sustained effort.
🔹 Tokyo Disco – A resistance-focused session that challenges strength, control, and muscular endurance with a mix of unilateral and bilateral movements.
🔹 Athletica – F45’s signature cardio workout featuring interval-based training to boost speed, power, and cardiovascular fitness.
🔹 Zeus – A full-body strength workout focused on building raw strength, stability, and movement efficiency through functional resistance exercises.
🔹 Miami Nights – A fast-paced hybrid workout blending cardio and resistance training to test endurance, power, and recovery.
🔹 The Riddler – One of F45’s most challenging conditioning workouts, featuring varied work and rest periods designed to push both physical and mental limits.
🔹 The Piston – A strength-focused workout built around controlled lifting, muscular endurance, and progressive overload to develop total-body power.
🔥 This phase is all about increasing intensity, building strength, improving conditioning, and unlocking your next level of performance.
Trust the process. Embrace the challenge. Build something stronger.
