Welcome to Week 6 of the Power Track! This is your peak week. You’ve found your loads, sharpened your form, and progressed with purpose. Now it’s time to show what six weeks of consistent work has built.
ATHLETICS TIPS
Week 6 | Perform with purpose.
Use the strongest quality loads of the whole Challenge. That means loads you’ve earned with clean positions, not forced or sloppy reps. Challenge your strength, but keep your movement quality the same as it’s been since Week 1.
Your Cue This Week
Pick your top working weight for each main lift and treat it like a test of your technique. Keep the tempo and range of motion you’ve practiced, and stop the set when your positions change, not after.
| SESSION | TYPE | POWER |
| Checkmate | Hybrid | Keep the resistance portions of Checkmate purposeful and controlled; don’t sacrifice load quality just to move faster. |
| Titans | Resistance | Use your strongest quality loads of the block; no forced or sloppy reps. Make Titans a priority strength session this week. |
| Afterglow | Cardio | Use Afterglow as conditioning support. Keep quality movement and avoid unnecessary fatigue that compromises resistance days. |
| Two Fold | Resistance | Use your strongest quality loads of the block; no forced or sloppy reps. Make Two Fold a priority strength session this week. |
| Crossfire | Hybrid | Keep the resistance portions of Crossfire purposeful and controlled; don’t sacrifice load quality just to move faster. |
| Special Ops | Hybrid | Keep the resistance portions of Special Ops purposeful and controlled; don’t sacrifice load quality just to move faster. |
| Wyvern | Resistance | Use your strongest quality loads of the block; no forced or sloppy reps. Make Wyvern a priority strength session this week. |
NUTRITION
Fuel the Work: Strength Is Built Through Consistency
Building muscle and strength takes time. There will be sessions where you feel strong and sessions where you don’t. Your appetite may change, your schedule may get busy, and you may miss a workout or eat a meal that doesn’t fit your usual routine. None of that erases your progress.
Focus on the habits you can repeat: progressive training, enough food, regular protein, carbohydrate to fuel your sessions, sleep, and recovery. Consistency doesn’t mean perfection. It means giving your body the training and nutrition it needs, over and over, over time.
Try this: Choose the nutrition habit from the Challenge that had the biggest positive impact on your training and make it part of your normal routine.
You can also use the F45 Challenge app meal plans to find meals with protein and carbohydrate that fit around your training schedule.
Nutrition tips in this email were developed with Liz Radicevic, Accredited Sports Dietitian at Radnutrition (@Radnutrition).
