# @f45_training_encinopark on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/Db8IZ2IJlYK
- **Gondola URL:** https://gondola.cc/posts/69181359-f45-training-encinopark-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/8eede1ea5c.jpg
- **Posted:** 2026-08-12T12:15:48.000+00:00
- **Account Owner:** F45 Training Encino Park | TPC | Bulverde (@f45_training_encinopark) — https://gondola.cc/f45_training_encinopark

## Caption

🔥 **FRIDAY HYROX WORKOUT** 🔥

**3 Pods | 3 Per Station | 9 Per Pod**
⏱️ **12 Minutes in Each Pod**

🏋️ **POD 1 — STRENGTH**
DB Bench Press • DB Squat
🎯 4–5 sets | Find your 10-rep max | Build to heavy weight

⚡ **POD 2 — 2MOM ERG SPRINTS**
🚣 Row Erg — 250m
🚴 Bike Erg — 500m
⛷️ Ski Erg — 250m
**1 Set / 2 Rounds**

🏃 **POD 3 — 12 MINUTES**
1km Run → 25 Push-Ups → 25 Sit-Ups
400m Run → 15 Push-Ups → 15 Sit-Ups
200m Run → 5 Push-Ups → 5 Sit-Ups

🔥 **Choose your time. Bring the intensity. Finish strong.**

📍 Join us Friday at **4:30 PM or 5:30 PM**!

#f45satx #f45encinopark #f45hyrox

## Stats

- **Views:** 0
- **Likes:** 14
- **Shares:** 0
- **Comments:** 0

## Tags

f45satx, f45hyrox, f45encinopark

---
Copyright (c) Gondola