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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]If you want a version of OR that places more emphasis on lifting weights and building strength, you might give F45 a try.  F45 typically has a strength emphasis on Tuesdays and Thursdays, and a cardio emphasis (but with more weight based exercises than OR) on Mondays, Wednesdays, and Fridays.  Saturdays are hour long sessions with a mix.  For unlimited, it costs about $160/mo, but Lou are tied to a one or few specific locations (no nationwide location access like OR).

If trying F45 with ClassPass, I suggest trying Saturdays, Tuesdays, and Thursdays.[/quote]

What does the cardio usually involve for F45? OTF seems to be exclusively treadmill and rowers, unless you ask for an exception with bike (or maybe elliptical?). Is F45 the same, or are there other options?[/quote]
F45 has no treadmills.  F45’s cardio sessions rely on combination of rowers, ski machines, recumbent bicycles, pushing weighted sleds, step up and jump boxes, and agility and body weight exercises.  In a given 45min or 60 minute session of F45, you’ll never spend more than 3 minutes on any one machine or exercise.  If you try F45 just once, go on a Saturday morning.[/quote]
All F45 gyms nationwide have the same workouts just like OTF gyms.  F45 session workout schedules for the next 2 weeks are posted to the F45 Reddit: https://www.reddit.com/r/f45/.  For example, below are the F45 workout schedules for next Thursday, January 11 (45 min strength focus), and Saturday, January 13 (60min combo of cardio and strength):
[quote] Thursday Jan 11: Gemini
you pick lower or upper body
Stations: 7
Pod: 1
Laps: 3
Timing:
Lap 1: 20/10 3 sets
lap 2: 40/20 1 set
lap 3: 60/30 1 set
+ 2 min of core exercises at end

sandbag bent over row wide grip pulse
dumbbell flat bench press
dumbbell bent over fly
push up staggered alternate
barbell bicep curl
ybell seated shoulder press
power band tricep pulldowns
dumbbell soft box step over
kettlebell rdl
balance trainer hip thruster
deadball good morning pause
revo front squat
plate overhead reverse lunge
barbell sumo squat

Saturday Jan 13: NoHo
Stations: 18
Pods: 1
Laps: 3
Timing:
Lap 1: 20” work 10” rest. 2 sets at each station.
Lap 2: 60” work 20” rest. 1 set at each station.
Lap3: 20” work 10” rest. 1 set at each station.

balance trainer side to side tilt
lunge jump + burpee
kettlebell sumo deadlift
dumbbell goblet sumo squat
dumbbell snatch single from hang position
rotational push up
suspension trainer neutral grip row hold
ybell gorilla row
medicine ball circle + 45 degree lunge
speed sprawls
bike erg upright
yogy push up
ybell flutter kicks
5x squat pulse + 2x squat jump
box march
10x speed squats + 2x shoot ups
dumbbell single alternating devil press
ski erg regular
[/quote][/quote]

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