This is a series of videos where I'll share my workouts to provide inspiration and an inside look at F45
Checkmate description: The F45 Checkmate workout is a hybrid-style routine that consists of 3 pods focusing on strength, cardio, and AMRAP. The last pod follows a very distinctive pattern of sets, exercises, and reps just like a chess game (hence the name).
Here is the Checkmate layout and timing:
3 PODS TOTAL
Pod 1:
- 4 stations
- 60 seconds of work/25 seconds of rest
-1 set at each station
-2 laps
Pod 2:
- 4 stations
- 60 seconds of work/25 seconds of rest
-2 set at each station
-1 lap
Pod 3:
-4 exercises done as AMRAP + 15 seconds of burpees every 2:30
As a former member and current coach at this gym, I am a HUGE fan of the benefits it provides by targeting functional movements in a targeted and unique way
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