F45 Training Ulladulla

F45 Training Ulladulla ⚡️45 minute TEAM TRAINING
⚡️For ALL Fitness Levels
⚡️HYROX Affiliate Studio
⚡️Hybrid, HIIT, Resistance, Strength
0494 091 708 - Contact for December FREE!

19/09/2026

Don’t forget..

YOUR BODY IS CARRYING YOU THROUGH LIFE RIGHT NOW.

Now that the seasons have changed it’s becoming warmer - & the next F45 7 Week Challenge is approaching - there is no better time than right NOW to invest in your health.

We provide the atmosphere, motivating music, a premium quality training facility with structured and purposeful training methods - that give proven results - alongside the qualified friendliest coaches who are there to guide and assist you with your workout.

You just bring yourself, a towel and a water bottle 💪🏼 Simple.

The F45 Challenge begins October 5th ⚡️
If you are a new member and join up today, you will enjoy FREE UNLIMITED TRAINING until the start date of the challenge⚡️⚡️

7 WEEKS to reach your GOALS.

Find a link in our bio to register today 🤩

BASE PHASE has entered the chat! 💬This week beginning September 14th, we have begun our newest phase and rotation of wor...
17/09/2026

BASE PHASE has entered the chat! 💬

This week beginning September 14th, we have begun our newest phase and rotation of workouts 💪🏼

Series 4 is designed build total body pulling-strength and force production.

Members will progressively develop the key physical qualities required to excel in the pull-up, dead lift and sled push and pull assessments by strengthening the posterior chain improving grip strength and refining pulling mechanics 🔧

The goal of the BASE PHASE is to build the foundations for pulling strength and force production 🫷

The aim of this phase is to master movement quality before increasing load over the rest of the series.

You can expect to see moderate loads of plenty of technique work. Expect regular hinge patterns, horizontal and vertical pulling grip training and sled skill development 🛷

But all this isn’t really about being able to dead-lift a barbell ~ it’s about being able to use this strength in everyday life such as the times when;
👧 you pick your child up off the floor without wrecking your back
📦 you left a heavy box out of the car
🪑 you move furniture
🛍️ you pick up bags of groceries with strong grip strength
🦺 you bend, lift and carry things safely
💪 you get stronger at the movements you repeat throughout life!

F45 HYROX Signature series - the newest block of specific and purposeful endurance and strength building workouts has begun to prepare you for your next HYROX race, OR TO LEVEL UP YOUR FITNESS LIKE NEVER BEFORE! Hyrox is for EVERYONE wanting to increase their fitness and performance output.

Check out the workouts above for what to expect over the next four weeks, and book those workouts in ~ and let’s get to work! 🙌

🔥 F45 7 WEEK CHALLENGE : CHOOSE YOUR TRACK 🔥 In the spotlight - ATHLETE 🏃🏼‍♀️Choose this track if your goal is to:🏃🏼‍♀️M...
17/09/2026

🔥 F45 7 WEEK CHALLENGE : CHOOSE YOUR TRACK 🔥

In the spotlight - ATHLETE 🏃🏼‍♀️

Choose this track if your goal is to:

🏃🏼‍♀️MOVE FASTER - Improve speed and agility
💪🏼BUILD POWER - Develop strength that transfers to performance
⚡️PERFORM AT YOUR BEST - Boost endurance and athletic conditioning

TRACK YOUR PROGRESS
In your F45 Training App ‘assessments’ section.
See measurable improvements every week by tracking your progress 😤

Your benchmark tests include:
1️⃣ Pull-ups - max reps one set
2️⃣ Burpee plate - max reps in 2 mins
3️⃣ Row Erg - max metres in 2 mins

Through your training - you will be focusing on progressive overload each week, hypertrophy & maximal force production for SPEED AND POWER DEVELOPMENT 💪🏼

Not forgetting your NUTRITION 🍎 will be on point with the guidance from our coaches and the F45 Training App Nutrition section to support muscle repair & growth whilst keeping your energy high to perform at your BEST 😍

Whatever your goal, this Challenge has a track for it!

⚡️ POWER - Build Noticeable Strength
💪🏼 LEAN - Improve Body Composition
🏃🏼‍♀️ ATHLETE - Boost Performance

🏆 The last and BIGGEST F45 Challenge begins OCTOBER 5th for 7 weeks!!

Choose your Track and register through the link in BIO. 🔥

🔥 F45 7 WEEK CHALLENGE : CHOOSE YOUR TRACK 🔥 In the spotlight - LEAN 💪🏼Choose this track if your goal is to:⚖️ IMPROVE B...
17/09/2026

🔥 F45 7 WEEK CHALLENGE : CHOOSE YOUR TRACK 🔥

In the spotlight - LEAN 💪🏼

Choose this track if your goal is to:

⚖️ IMPROVE BODY COMPOSITION.
Designed for members who want to reduce body fat, preserve muscle mass and create sustainable habits.

LOSE BODY FAT
Improve your body composition ⚖️

IMPROVE FITNESS
Build endurance and stamina 🏃🏼‍♀️

CREATE HEALTHY HABITS
Supporting your long lasting results! 🏆

Your benchmark tests include:
1️⃣ Row Erg
2️⃣ Ski Erg
3️⃣ Bike Erg
Max metres in 2 minutes 🔥 This will be recorded in the F45 Training app ‘ assessments’ section.

Through your training you should expect workouts that keep your heart rate elevated with a higher calorie burn 🔥

Primary focus: maximising calorie burn, preserving lean muscle tissue and boosting metabolic rate 🔥

Not forgetting your NUTRITION 🍎 will be on point with the guidance from our coaches and the F45 Training App Nutrition section to support your fat loss, muscle repair & growing muscles!

Whatever your goal, this Challenge has a track for it!

⚡️ POWER - Build Noticeable Strength
💪🏼 LEAN - Improve Body Composition
🏃🏼‍♀️ ATHLETE - Boost Performance

🏆 The last and BIGGEST F45 Challenge begins OCTOBER 5th for 7 weeks!!

Choose your Track and register through the link in BIO. 🔥

🔥 F45 7 WEEK CHALLENGE : CHOOSE YOUR TRACK 🔥 In the spotlight - POWER ⚡️Choose this track if your goal is to:💪🏼 BUILD MU...
17/09/2026

🔥 F45 7 WEEK CHALLENGE : CHOOSE YOUR TRACK 🔥

In the spotlight - POWER ⚡️

Choose this track if your goal is to:
💪🏼 BUILD MUSCLE and become noticeably stronger!

LIFT HEAVIER
With confidence and good technique

TRACK YOUR PROGRESS
In your F45 Training App ‘assessments’ section.
See measurable improvements every week by tracking your max weight moved! 😤

Your benchmark tests include:
1️⃣ Barbell Deadlift
2️⃣ Dumbbell Bench Press
3️⃣ Barbell Back Squat

Through your strength training - you will be focusing on progressive overload each week, hypertrophy & maximal force production 💪🏼

Not forgetting your NUTRITION 🍎 will be on point with the guidance from our coaches and the F45 Training App Nutrition section to support muscle repair & growing muscle.

Whatever your goal, this Challenge has a track for it!

⚡️ POWER - Build Noticeable Strength
💪🏼 LEAN - Improve Body Composition
🏃🏼‍♀️ ATHLETE - Boost Performance

🏆 The last and BIGGEST F45 Challenge begins OCTOBER 5th for 7 weeks!!

Choose your Track and register through the link in BIO. 🔥

16/09/2026

Keep that promise to yourself 🤍

🧱You’re building discipline when motivation isn’t there.
💪🏼Proving that you can STILL do hard things.
⚡️Building priceless strength, resilience and confidence.
☀️You’re becoming someone who follows through with what they say they are going to do…

KEEP GOING…
You’re building a body and a mind that can handle more of the chaos of LIFE!

🏁 ARE YOU ready to get started?

You’ve been saying it for far too long that your now tried of waiting? Well maybe it’s finally the time…

Head to the link in BIO, DM OR TEXT 0494091708 to get started with a complimentary session or 2! 🙌🏻

14/09/2026

Somewhere between the music starting, the first few stations, the smiles you make, the friends you see…

something changes.

Congratulations. You have put yourself in the utmost best position to be in a happier mood, with a side of feeling relieved while stress melts away.

Your head feels clearer.
Your energy comes back.

Suddenly, that thing you almost talked yourself out of doing has saved the day 😍

F45 - the 45 minute best part of our day for its total mood boosting GIFT 🙌🏻

When the coaches have a spontaneous play date 💪🏼 If your coming in for ABACUS hybrid workout tonight 5:15pm or tomorrow ...
14/09/2026

When the coaches have a spontaneous play date 💪🏼

If your coming in for ABACUS hybrid workout tonight 5:15pm or tomorrow morning don’t forget your water bottle & towel, it’s gonna be a sweaty one 😅

Ps. Sorry Jonesy, you may have smoked us in the workout but we gotchu on the gunnnnns 🤣

Tmeaksy Lyn Stu Jonesy michelle naylor

12/09/2026

PROUD of all the members who conquered PEAK500 👏🏻👏🏻

What just happened you asked?! 🤣

🔥PEAK500

A 30-minute performance test consisted of 5 stations:

1. 🚴 BikeErg / aim for 100 calories
2. 🏋️ Devil Press + DB Forward Lunges / 100 reps
3. 🎿 SkiErg / aim for 100 calories
4. 🏃 Shuttle Sprints + Barbell Thrusters / 100 reps
5. 🚣 RowErg / aim for 100 calories

You get 5 minutes at each station + 1 minute recovery between stations.

It tests:

* Cardiovascular capacity
* Strength endurance
* Work capacity
* Pacing
* Ability to produce output under fatigue
* Mental toughness
* How well you transition between different energy systems

PEAK500 is F45’s standardised fitness test of how much strength, endurance, cardiovascular fitness and work capacity you’ve BUILT! Peak500 has become a measurable tool for our training at F45, to be repeated every 6 months 🔥⚡️

10/09/2026

🔥 THE NEW HYROX TRAINING 12 WEEK BLOCK STARTS NEXT WEEK! ⚡️WEDNESDAY 16th SEPT⚡️

This week marks the end of our latest 3-month block of specific HYROX training through the F45 Signature Series.

And next week… we go again 🔥

A 3-month block of training specifically designed to build your strength, fitness, endurance and HYROX-specific performance as we head towards HYROX Melbourne in December.

If you’re planning to race in Melbourne, now is the time to seriously LOCK IN.

…..HYROX SIMS INCOMING AS WELL!!
So keep your eyes peeled for dates ⚡️⚡️

The next 12 weeks are where the work you put in prepares you, and builds on your capabilities!

Race day doesn’t get easier…You just become more capable ⚡️

So if Melbourne is on your calendar - this is your sign.

12 weeks. One goal. FULL SEND 🖤

HYROX TRAINING @ F45 ULLADULLA
Build a strong, capable body.

Address

3/37 Deering Street
Ulladulla, NSW
2539

Opening Hours

Monday 5am - 6pm
Tuesday 5am - 6pm
Wednesday 5am - 6pm
Thursday 5am - 6pm
Friday 5am - 1pm
Saturday 7am - 9pm
Sunday 7am - 9pm

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