Workouts
Self-guided workouts with structured intervals, built-in timers, and trophy rewards. Spin, boxing, fusion, and mobility.
⚠️ You must complete the entire class to receive credit or earn trophies.
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FSW Spin Workouts
Hop on your spin bike for guided interval cycling sessions. Each workout features structured work & rest periods with cadence and position cues. Choose from multiple workouts and earn trophies as you progress.
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FSW Boxing Workouts
A full boxing workout broken into 8 rounds of 3-minute intervals. Includes a warm-up, active rest periods between rounds, and a cool-down. Shadow box or hit the bag — no partner needed.
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FSW Fusion Workouts
A high-intensity full-body workout combining dumbbells, bodyweight, and stability work. 5 blocks, 3 rounds each, 30s work / 10s rest. Targets strength, endurance, and muscle tone in one session.
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Roll & Release Workouts
10 progressive foam rolling and mobility workouts designed to reduce soreness, improve flexibility, and aid recovery. 2 blocks, 20 rounds each, 60s work / 20s rest. Perfect as a standalone session or active recovery day.