A slightly different format for Week 2.

I have combined the usual weekly preview and Daily Intel into one post covering Tuesday 18th to Saturday 22nd August, so you’ve got everything in one place for the week ahead.

Save this one and come back to it before each session. 👇

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Tuesday 18th August – Strength | Lower Body

https://reddit.com/link/1vqmrg3/video/mm1fd8vtdwjh1/player

Tuesday brings Progression 4 of Strength, with the focus shifting to the lower body and the beginning of the volume-building phase following last week’s benchmark work.

You’ll work through four exercises in groups of three, with one person working while the others recover. Each member has a designated rep target to complete before rotating through, with the reps working in a descending format throughout the session.

For the Barbell Conventional Deadlift, you’ll begin using the numbers established from your recent 5RM test.

⚡️ The Lowdown

• Strength Progression 4
• Lower body focus
• Four exercises
• Groups of three
• One member works while two recover
• Descending rep structure
• Deadlift work based on your tested 5RM
• Work around 70–75% of your 5RM
• Volume and movement quality are the priority

🎯 Your Focus

This isn’t the day to immediately chase another PB.

The goal is to accumulate quality volume from the benchmark numbers you established last week while reinforcing strong lifting mechanics.

Aim for your first rep and last rep to look the same.

For the accessory movements, keep approximately two reps in reserve rather than taking every set to failure.

Think:

Quality reps. Repeatable technique. Build the base.

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Wednesday 19th August – Cardio U | Aerobic

https://reddit.com/link/1vqmrg3/video/8ow2nrw2ewjh1/player

Wednesday introduces the first progression of Cardio U, and this one is all about learning how to regulate your intensity.

You’ll work through the exercises for six sets of 30 seconds, with your heart rate targets changing throughout the progression.

The pattern builds through the intensity zones before repeating again.

⚡️ The Lowdown

• First progression of Cardio U
• Aerobic conditioning focus
• 12 exercises
• Six sets per exercise
• 30-second work periods
• Heart-rate intensity changes throughout
• Pattern repeats across sets 1–3 and 4–6

Your approximate intensity progression is:

Set 1 → 70–79%
Set 2 → 80–89%
Set 3 → 90%+

Then repeat.

🎯 Your Focus

The lower heart-rate zones are not rest periods.

They’re an opportunity to deliberately reduce your output while continuing to move efficiently.

Control the early sets, build when required, and learn what the different intensity zones actually feel like.

Your heart-rate monitor is especially useful in this session, so make sure it’s charged, connected, and ready to go.

The goal isn’t simply to work harder.

It’s to get better at controlling how hard you work.

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Thursday 20th August – Pump | Upper Body

https://reddit.com/link/1vqmrg3/video/4bqn8nw9ewjh1/player

Thursday brings the first progression of Pump, with an upper-body bias and a combination of hypertrophy work and strength development.

Screens 1 and 3 use supersets, while Screen 2 becomes the dedicated strength-themed screen.

⚡️ The Lowdown

• First progression of Pump
• Upper body focus
• 10 exercises
• Superset format on Screens 1 and 3
• Two exercises per zone
• Three sets per exercise
• Six total sets within each zone
• Approximately 35-second working sets
• Screen 2 uses a traditional strength format
• Barbell Military Press features on the strength screen

On Screens 1 and 3, you’ll alternate between two exercises, building volume across the upper body.

Screen 2 slows things down and places more emphasis on strength, including the Barbell Military Press, with partners alternating work and recovery.

🎯 Your Focus

Pump is primarily about hypertrophy, so don’t turn every movement into an ego-lifting competition.

Use moderate loads you can control.

Pay particular attention to the lowering phase of each rep, maintain tension through the muscle, and keep your movement quality consistent as fatigue builds.

Control creates tension. Tension builds muscle.

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Friday 21st August – Balanced | Skill Development

https://reddit.com/link/1vqmrg3/video/11swqv1iewjh1/player

Friday brings Progression 2 of Balanced, continuing the block’s focus on stability, control, coordination, and movement quality.

Screens 1 and 3 are straightforward, with four exercises per screen and three sets at each exercise.

The big addition this week comes on Screen 2, which becomes our Skill Development screen.

⚡️ The Lowdown

• Balanced Progression 2
• Stability and movement-quality focus
• 10 exercises
• Three sets per exercise
• Approximately 40 seconds work / 25 seconds recovery
• Screen 2 becomes a Skill Development block
• Zercher Squat
• Snatch Grip Romanian Deadlift

You’ll work through approximately six minutes of skill development, alternating with your partner between the Zercher Squat and Snatch Grip RDL.

These movements support the strength work we’re developing across the Benchmark Block.

🎯 Your Focus

This screen is about technique, not rep chasing.

Take your time and aim for around five controlled reps each turn.

Use the opportunity to learn the positions, refine your setup, and become more confident with two movements that may still feel unfamiliar.

Friday is one of those sessions where doing something better matters much more than doing more of it.

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Saturday 22nd August – Cardio Summit | Aerobic

https://reddit.com/link/1vqmrg3/video/9r9rmakqewjh1/player

Saturday finishes Week 2 with Progression 2 of Cardio Summit.

You’ll work in pairs across six zones of two exercises, with one partner starting on each exercise.

Both exercises have a designated target to work towards, and you’ll swap exercises at the end of each work period.

This progression introduces a pyramid-style structure, with the working periods building up before coming back down.

⚡️ The Lowdown

• Cardio Summit Progression 2
• Aerobic conditioning focus
• Six zones
• Two exercises per zone
• Partner based
• 10 total sets per zone
• Five sets per exercise
• Pyramid work periods
• 40 → 50 → 60 → 50 → 40 seconds
• Approximately 65 seconds recovery between zones
• Target roughly 80–89% heart rate

🎯 Your Focus

Compared with the first progression, there’s more work to manage, but the intent remains the same:

Consistency over chaos.

Build through the first two efforts, make your strongest controlled push during the 60-second peak, and then manage your output as the pyramid comes back down.

Don’t destroy yourself in the opening sets and spend the rest of the zone trying to survive.

Find an output you can repeat.

The goal is to build your aerobic engine, improve pacing, and become more efficient at sustaining stronger efforts for longer.

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✅ Week 2 Focus

Across the week we’re beginning to move away from familiarisation and into the real building phase of the Benchmark Block.

The big themes are:

• Accumulating strength volume from your benchmark numbers
• Building lower-body strength around your Deadlift
• Learning to regulate changing aerobic intensities
• Developing upper-body hypertrophy and Military Press strength
• Refining the Zercher Squat and Snatch Grip RDL
• Improving stability, control, and movement quality
• Building sustainable aerobic output through Cardio Summit
• Training with your own numbers rather than simply chasing intensity

With the benchmark numbers starting to come together, the next few weeks become increasingly individualised.

Your numbers now give you something tangible to train from.

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Hopefully this gives everyone a solid preview and enough Intel to know what’s coming from Tuesday through Saturday.

Save it, come back to it before each session, and as always feel free to drop your scores, wins, struggles, surprises, session dislikes or anything in between below. 👇

Have a great Week 2. 🔥

https://reddit.com/link/1vki4ys/video/dmpwgdje7jih1/player

Week 1 | Benchmark Block
Here’s what’s in store for Tuesday 11th August – Cardio Summit [AU/NZ]

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⚡️The Lowdown (TL;DR)

• First progression of Cardio Summit
• Aerobic conditioning focused session
• Six zones, two exercises per zone
• Partner based format
• 60 second sets, six per zone
• Complete three sets per exercise
• Target 80 to 89% heart rate
• Goal: Build your aerobic engine, control intensity, and sustain consistent output. 🔥

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📘Session Intel:
Tuesday brings the first progression of Cardio Summit, kicking off the block with an aerobic conditioning session designed to build your aerobic energy system through consistent work at a controlled, moderate intensity.

Today's goal is your ability to work for longer periods while maintaining sustainable output. This is a marathon, not a sprint, with the aim of sitting within the 80 to 89% heart rate zone rather than pushing into higher HIIT intensities.

Working in pairs across six zones, you'll alternate between two exercises while chasing designated targets within each 60 second set. With the session deliberately positioned between two strength tests, smart pacing and controlled recovery are key.

What to Expect

• First progression of Cardio Summit
• Aerobic conditioning focus
• 12 exercises across six zones
• Two exercises per zone
• Partner based format
• 60 second working sets
• Target the 80 to 89% heart rate zone
• Strong focus on pacing, recovery, and consistent output

How the Session Works

1️⃣ Work in pairs
2️⃣ Complete six zones with two exercises per zone
3️⃣ Start on opposite exercises within your zone
4️⃣ You have 60 seconds to hit your designated target
5️⃣ Use any remaining time as recovery
6️⃣ Swap exercises with your partner after each set
7️⃣ Complete six total sets, or three per exercise

The goal is to accumulate consistent aerobic work without allowing your intensity to climb too high. Control your pace, hit your targets, and use any remaining time to recover before going again.

Your Focus Today

• Stay within the 80 to 89% heart rate zone
• Find a sustainable pace early
• Avoid spiking into the higher intensity zones
• Hit each designated target efficiently
• Use remaining time for quality recovery
• Maintain consistent output across all six zones

The Gold of the Session

You should walk out feeling

• Improved aerobic capacity
• Better heart rate control
• Greater confidence maintaining sustainable output
• Improved recovery between longer efforts
• Ready to perform around the surrounding strength tests

This session is all about building your aerobic engine, controlling your intensity, and accumulating quality work without burning the tank.

Find your rhythm, control your pace, and keep the engine running strong. 🔥

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Hope this will give you an early preview of what is to come in Tuesday's class.

------

⚠️ Spoiler: Click to reveal PXI target

>!PXI TBC!<

------

Drop your PXI after tomorrow’s session 👇

And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.

Hey all. Welcome to Week 1 of the Benchmark Block.

After last week's Deload Week, we now officially begin the block with our first round of performance testing, starting with the Barbell Conventional Deadlift and Barbell Military Press.

This week combines strength benchmarks, partner-based conditioning, upper and lower body strength, mixed hypertrophy, and Shred, giving us a strong start to the new training cycle.

This is the high-level overview of the AU & NZ training week. Daily Intel posts with full breakdowns will follow.

Week 1 is about establishing our starting benchmarks, lifting with quality, and building the foundations for the progressions to come throughout the Benchmark Block.

Key Points

• Monday 10 August – Strength (Lower Body + Benchmark Testing)

We kick off the week with the second progression of Strength, featuring a lower body bias and our first strength benchmark testing session of the block.

Screens 1 and 2 will work the same way, with 4 exercises and members completing 3 sets on each movement.

Screen 3 becomes the dedicated testing zone, where members who are testing will complete their Barbell Conventional Deadlift benchmark.

Expect a focus on lower body strength, lifting technique, movement quality, and benchmark performance.

• Tuesday 11 August – Cardio Summit

Tuesday brings Cardio Summit with a partner-based format.

There are 6 zones of 2 exercises, with members working in pairs.

One partner begins on the first exercise while the other starts on the second. Both members will have a specific target to complete within a 60-second work period.

After each minute, partners will swap exercises and continue for a total of 6 sets, completing 3 sets on each exercise.

Expect a focus on aerobic conditioning, partner accountability, work capacity, and pacing strategy.

• Wednesday 12 August – Strength (Upper Body + Benchmark Testing)

Wednesday brings upper body Strength and our second benchmark testing session of the week.

Screens 1 and 2 will feature 4 exercises, with members completing 4 sets on each movement.

Screen 3 becomes the dedicated testing zone, where members will complete their Barbell Military Press benchmark.

Expect a focus on upper body strength, lifting quality, progressive overload, and benchmark performance.

• Thursday 13 August – Cardio HIIT

Thursday brings the second progression of Cardio HIIT.

There are 6 exercises, with members working in a You Go, I Go format.

Each exercise will run for 10 total sets, with each working effort lasting 25 seconds, followed by a 10-second changeover.

Partners will alternate back and forth, completing 5 working sets each.

Expect a focus on high-intensity conditioning, repeat efforts, partner pacing, and heart rate management.

• Friday 14 August – Hyper (Mixed Session)

Friday brings a mixed Hyper session.

Screens 1 and 3 each feature 2 zones of 2 supersetted exercises.

Partners will begin on separate exercises within the zone and have 2 minutes to complete both movements before repeating for a total of 3 sets.

Screen 2 remains the dedicated strength-themed screen, with members completing 3 sets on each of the 2 exercises.

Expect a focus on hypertrophy, muscular endurance, training volume, and partner coordination.

• Saturday 15 August – Shred (Mixed Session)

Saturday finishes the week with the second progression of Shred featuring a mixed session.

The workout is divided into 2 x 25-minute blocks.

In the cardio zone, members will complete 4 sets on each exercise using 35 seconds work / 20 seconds recovery.

In the strength zone, members will complete 3 sets using 40 seconds work / 40 seconds recovery.

Expect a focus on conditioning, strength endurance, work capacity, and movement quality.

✅ Week 1 Focus

• Lower body strength and deadlift benchmark testing
• Upper body strength and military press benchmark testing
• Aerobic conditioning and partner pacing
• High-intensity conditioning and repeat efforts
• Hypertrophy and training volume
• Strength endurance and work capacity
• Lifting quality and movement control
• Establishing strong benchmarks for the Benchmark Block

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• Monday 10 August – Strength (Lower Body + Benchmark Testing)

https://preview.redd.it/bke2vrual7ih1.png?width=718&format=png&auto=webp&s=932c687a1d1fff662270a9bde4c1b3360156cbfc

• Tuesday 11 August – Cardio Summit

https://preview.redd.it/wyzmoobcl7ih1.png?width=720&format=png&auto=webp&s=0b30eb64b216e95ed909abc1ef98cb13cd4ac387

• Wednesday 12 August – Strength (Upper Body + Benchmark Testing)

https://preview.redd.it/383fhe8hl7ih1.png?width=720&format=png&auto=webp&s=a21d1fcce51e1fb2cde32e8d0b21187c58bfcf1d

• Thursday 13 August – Cardio HIIT

https://preview.redd.it/hti8tv5jl7ih1.png?width=720&format=png&auto=webp&s=21f21b64b553bbbe4f90e11b9da8768801fc93c1

• Friday 14 August – Hyper (Mixed Session)

https://preview.redd.it/spt90cell7ih1.png?width=720&format=png&auto=webp&s=1256d459ba5a4e0e8daf15d371d82c890804eca7

• Saturday 15 August – Shred (Mixed Session)

https://preview.redd.it/2w41q9enl7ih1.png?width=720&format=png&auto=webp&s=4e78d82aa0cdd2b34785790f94f32ed13f756c67

https://reddit.com/link/1vh1txc/video/xafcgcjyrqhh1/player

Week 0 | Deload Week | Benchmark Block
Here’s what’s in store for Friday 7th August – Balanced [AU/NZ]

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⚡️The Lowdown (TL;DR)

• First progression of Balanced
• Strong core and shoulder stability focus
• Six zones with superset exercises
• 30 seconds work, 30 seconds transition
• Six total sets (3 per exercise)
• Focus on mobility, stability, and movement quality
• Goal: Build core stability, improve movement quality, and strengthen your lifting foundations. 💪

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📘Session Intel:
Friday introduces the first progression of Balanced, bringing a session focused on improving core stability, shoulder stability, and overall movement quality to support stronger, more efficient lifting.

Today's session slows the pace down, allowing you to focus on control, positioning, and quality movement. Across six zones, you'll alternate between paired superset exercises, building the mobility and stability needed for stronger conventional deadlifts and barbell military presses.

This session isn't about lifting the heaviest loads. It's about reinforcing the strong movement patterns that help you perform better throughout the block.

What to Expect

• First progression of Balanced
• Strong core and shoulder stability focus
• Six zones with two superset exercises per zone
• 30 seconds work, 30 seconds transition
• Focus on mobility, stability, and movement quality
• Supports the conventional deadlift and barbell military press

How the Session Works

1️⃣ Complete six zones
2️⃣ Each zone has two superset exercises
3️⃣ Alternate between both exercises
4️⃣ Complete 30 seconds work at each exercise
5️⃣ Take 30 seconds to move between sets
6️⃣ Complete six total sets (three sets on each exercise)

The superset format allows you to build mobility, improve stability, and reinforce quality positions that carry over into your major lifts.

Your Focus Today

• Move with control on every rep
• Prioritise core stability throughout the session
• Maintain strong shoulder positioning
• Focus on quality movement over speed
• Stay consistent through every superset

The Gold of the Session

You should walk out feeling

• Improved core stability
• Better shoulder stability
• Greater mobility and movement quality
• Stronger positions under load
• Better prepared for heavier lifting throughout the block

This session is all about slowing down, improving movement quality, and building the stability that supports stronger lifting.

Move with purpose, stay controlled, and build your foundations. 💪

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Hope this will give you an early preview of what is to come in Friday's class.

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⚠️ Spoiler: Click to reveal PXI target

>!PXI TBC!<

------

Drop your PXI after tomorrow’s session 👇

And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.

https://reddit.com/link/1vg4z8p/video/ac4fw5g5njhh1/player

Week 0 | Deload Week | Benchmark Block
Here’s what’s in store for Thursday 6th August – Hyper (Lower Body) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• First progression of Hyper
• Lower body focused session
• Screens 1 & 3: 30 seconds work, 30 seconds rest, 3 sets
• Screen 2: Strength Theme with paired work
• Featured conventional deadlift and Zercher squat
• Focus on movement quality, stability, and control
• Goal: Build lower body strength and stronger lifting foundations. 💪

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📘Session Intel:
Thursday brings the first progression of Hyper with a lower body focus, introducing the block with a session designed to improve movement quality, stability, and strength before progressing to heavier loads in the weeks ahead.

Today's programming combines two Hyper movement screens with a dedicated Strength Theme featuring the conventional deadlift and Zercher squat. The goal is simple: move better to lift better, reinforcing quality movement patterns that will transfer directly into stronger, more efficient lifting.

Across three screens, you'll build lower body strength, control, and confidence through consistent, well executed reps.

What to Expect

• First progression of Hyper
• Lower body focused session
• Screens 1 & 3 in the Hyper format
• Strength Theme in Screen 2
• Featured conventional deadlift and Zercher squat
• Strong emphasis on movement quality, stability, and control
• Build better lifting foundations

How the Session Works

Screens 1 & 3

1️⃣ Complete three sets at every exercise
2️⃣ 30 seconds work
3️⃣ 30 seconds rest
4️⃣ Complete all exercises before moving to the next screen

Screen 2: Strength Theme

1️⃣ Work in pairs
2️⃣ One partner completes the prescribed reps
3️⃣ The other partner rests or spots
4️⃣ Complete three sets at each exercise
5️⃣ Use any remaining time as recovery

Today's session is all about building quality movement patterns first, allowing you to lift heavier and more efficiently as the block progresses.

Your Focus Today

• Prioritise quality movement over heavier loads
• Stay braced through every deadlift and squat
• Maintain strong positioning on every rep
• Communicate with your partner
• Focus on control and consistent technique

The Gold of the Session

You should walk out feeling

• Improved lower body strength
• Better movement quality
• Increased stability and control
• Greater confidence with the conventional deadlift and Zercher squat
• Strong foundations for the Hyper block

This session is all about moving well, building strength, and reinforcing the technique that leads to better lifting.

Move with purpose, lift with control, and build your foundations. 💪

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Hope this will give you an early preview of what is to come in Thursday's class.

------

⚠️ Spoiler: Click to reveal PXI target

>!PXI TBC!<

------

Drop your PXI after tomorrow’s session 👇

And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.

https://reddit.com/link/1vf7s3o/video/eokqukbwgchh1/player

Week 0 | Deload Week | Benchmark Block
Here’s what’s in store for Wednesday 5th August – Cardio HIIT [AU/NZ]

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⚡️The Lowdown (TL;DR)

• First progression of Cardio HIIT
• Partner based session
• YGIG format throughout
• 10 sets at every exercise
• 20 seconds work, 15 seconds changeover
• Each partner completes five working sets
• Focus on speed, power, and repeat output
• Goal: Build high intensity conditioning and improve your ability to repeat maximal efforts. 🔥

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📘Session Intel:
Wednesday brings the first progression of Cardio HIIT, introducing the new block with short, explosive high intensity efforts designed to build speed, power, and repeatable output.

Today's partner based format keeps you moving in a continuous YGIG rotation, challenging your ability to produce maximum intensity, recover quickly, and go again. Every set is the same duration, allowing you to focus on maintaining consistent output from the first effort through to the last.

This session rewards commitment, smart recovery, and quality movement under fatigue.

What to Expect

• First progression of Cardio HIIT
• Partner based session
• YGIG format throughout
• 10 sets at every exercise
• 20 seconds work, 15 seconds changeover
• Strong emphasis on speed, power, and repeat output
• Focus on high intensity efforts and active recovery

How the Session Works

1️⃣ Work in pairs
2️⃣ Complete 10 sets at every exercise
3️⃣ One partner works for 20 seconds
4️⃣ Take 15 seconds to swap
5️⃣ Alternate in a continuous YGIG format
6️⃣ Each partner completes five working sets
7️⃣ Maintain quality output across every set

The consistent work to rest ratio challenges your ability to recover efficiently while maintaining high intensity throughout the session.

Your Focus Today

• Attack every 20 second effort
• Maintain consistent output across all five sets
• Recover quickly during every changeover
• Communicate clearly with your partner
• Prioritise quality movement even as fatigue builds

The Gold of the Session

You should walk out feeling

• Improved high intensity conditioning
• Better ability to repeat maximal efforts
• Greater confidence recovering between sets
• A strong foundation for the Cardio HIIT block

This session is all about producing maximum output, recovering efficiently, and repeating quality efforts from start to finish.

Bring the intensity, trust your recovery, and set the standard for the block. 🔥

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Hope this will give you an early preview of what is to come in Wednesday's class.

------

⚠️ Spoiler: Click to reveal PXI target

>!PXI TBC!<

------

Drop your PXI after tomorrow’s session 👇

And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.

https://reddit.com/link/1vea54b/video/1wy8125455hh1/player

Week 0 | Deload Week | Benchmark Block
Here’s what’s in store for Tuesday 4th August – Strength (Upper Body) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• First progression of Strength
• Upper body focused session
• Familiarisation and technique focus
• Work in pairs
• Three sets at every exercise
• 2 minutes 10 seconds per set
• Focus on movement quality, positioning, and finding the right load
• Goal: Build strong upper body foundations for the new Strength block. 💪

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📘Session Intel:
Tuesday brings the first progression of Strength with an upper body focus, kicking off the new block with a familiarisation session designed to establish strong movement patterns, quality technique, and confidence under load.

Working in pairs, you will move through controlled working sets that allow plenty of time to complete the prescribed reps, support your partner, and refine each lift before the heavier progressions arrive later in the block.

Today is not about chasing maximum loads. The priority is learning the movements, finding the right weight, and building a strong foundation for future upper body strength.

What to Expect

• First progression of Strength
• Upper body focused session
• Familiarisation and technique focus
• Work in pairs
• Three sets at every exercise
• Strong emphasis on movement quality, positioning, and lifting confidence

How the Session Works

1️⃣ Work in pairs on the same exercise
2️⃣ Complete three sets at each exercise
3️⃣ Each set is 2 minutes 10 seconds
4️⃣ One partner completes the prescribed reps
5️⃣ The other partner rests, spots, or supports
6️⃣ Swap until both partners complete their rep target
7️⃣ Use any remaining time as rest

The longer working sets give you time to focus on clean technique, controlled reps, and choosing an appropriate load for each exercise.

Your Focus Today

• Prioritise quality movement over heavier loads
• Learn the correct setup for every lift
• Maintain strong positioning through each rep
• Support and communicate with your partner
• Use controlled tempo and consistent technique

The Gold of the Session

You should walk out feeling

• More confident with the new Strength block
• Improved upper body movement quality
• Better understanding of your starting loads
• Stronger technique and lifting foundations
• Ready to progress your upper body strength

This session is all about learning the movements, refining your technique, and building strong foundations for the block ahead.

Move with control, lift with purpose, and start the Strength block strong. 💪

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Hope this will give you an early preview of what is to come in Tuesday's class.

------

⚠️ Spoiler: Click to reveal PXI target

>!PXI TBC!<

------

Drop your PXI after tomorrow’s session 👇

And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.

https://reddit.com/link/1vdfavg/video/0sa56osj2ygh1/player

Week 0 | Deload Week | Benchmark Block
Here’s what’s in store for Monday 3rd August – Shred [AU/NZ]

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⚡️The Lowdown (TL;DR)

• First progression of Shred
• Mixed strength and cardio session
• Four 10 minute blocks
• Flow: cardio, strength, cardio, strength
• Cardio: One set per exercise, 35 seconds work
• Strength: Three sets, 35 seconds work, 30 seconds rest
• Focus on your engine, deadlift, and military press foundations
• Goal: Build conditioning, reinforce strength, and manage fatigue. 💪

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📘Session Intel:
Monday kicks off deload week with the first progression of Shred, bringing a mixed strength and cardio session designed to build your engine while reinforcing the foundations for stronger deadlifts and military press.

Today combines one cardio zone with two strength zones across four 10 minute blocks. The alternating structure keeps the body moving while balancing conditioning, strength, and quality movement throughout the session.

This is not about chasing maximum output. The focus is controlled effort, consistent technique, and using the session to reset while still getting quality work done.

What to Expect

• First progression of Shred
• Mixed strength and cardio session
• Deload week programming
• Four 10 minute blocks
• One cardio zone and two strength zones
• Strong focus on building your engine
• Supporting stronger deadlifts and military press

How the Session Works

1️⃣ Complete four 10 minute blocks
2️⃣ Rotate between cardio and strength
3️⃣ The flow is cardio, strength, cardio, then strength
4️⃣ In the cardio zone, complete one set at each exercise
5️⃣ Each cardio set is 35 seconds
6️⃣ In the strength zones, complete three sets at each exercise
7️⃣ Each strength set is 35 seconds work with 30 seconds rest

The alternating cardio and strength structure develops your conditioning while reinforcing the movement patterns that support your key lifts.

Your Focus Today

• Keep your effort controlled during deload week
• Maintain quality technique on every strength rep
• Use smooth, consistent pacing in the cardio zone
• Focus on strong positioning through your deadlift and pressing patterns
• Prioritise movement quality over maximum load

The Gold of the Session

You should walk out feeling

• Improved strength and conditioning balance
• Better movement quality across your key lifting patterns
• A stronger foundation for deadlifts and military press
• Quality training volume without excessive fatigue
• Refreshed and ready for the rest of deload week

This session is all about balancing strength, conditioning, and controlled output while reinforcing quality movement.

Move with purpose, control your effort, and start deload week strong. 💪

------

Hope this will give you an early preview of what is to come in Monday's class.

------

⚠️ Spoiler: Click to reveal PXI target

>!PXI TBC!<

------

Drop your PXI after tomorrow’s session 👇

And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.

Hey all. Welcome to Deload Week (Week 0) of the new Benchmark Block.

Following the completion of Commit to 30, we begin our transition into a fresh training cycle focused on building strength, refining technique, and preparing for the benchmark testing ahead.

This week is designed to help members reset, recover, and familiarise themselves with the new session formats before the block officially begins.

The new block welcomes back Shred, CrewFit, and Benchmark testing, while XTX remains in the schedule. Podium and Strength Endurance will take a break during this block.

Our main strength benchmarks will be the Barbell Conventional Deadlift and Barbell Military Press. The key accessory lifts featured on the skill development screen will be the Snatch Grip Romanian Deadlift (RDL) and the returning Zercher Squat.

This is the high-level overview of the AU & NZ training week. Daily Intel posts with full breakdowns will follow.

Deload Week is about reducing fatigue, refining movement quality, learning the new formats, and laying the foundations for the Benchmark Block ahead.

Key Points

• Monday 3 August – Shred (Mixed Session)

We kick off the new block with the first progression of Shred during our deload week.

The workout is divided into 4 x 10-minute blocks, featuring 1 cardio zone and 2 strength zones.

In the cardio zone, members complete 1 set on each exercise for 35 seconds.

In the strength zones, members complete 3 sets on each exercise using 35 seconds work / 30 seconds recovery.

Expect a focus on movement quality, conditioning, strength endurance, and preparing for the new block.

• Tuesday 4 August – Strength (Upper Body Familiarisation)

Tuesday introduces the first progression of Strength with an upper body focus.

This week's session is a familiarisation workout, allowing members to become comfortable with the new training block.

Members will work in pairs, completing 3 sets on each exercise.

Each pair has 2 minutes and 10 seconds to complete the prescribed repetitions before recovering for the remainder of the set.

Expect a focus on lifting technique, movement quality, partner communication, and upper body strength.

• Wednesday 5 August – Cardio HIIT

Wednesday brings the first Cardio HIIT session of the block.

Members will work in You Go, I Go pairs, completing 10 sets on each exercise.

One partner completes 20 seconds of work, followed by a 15-second changeover, before alternating roles.

Each member completes 5 working sets.

Expect a focus on high-intensity conditioning, teamwork, repeat efforts, and heart rate management.

• Thursday 6 August – Hyper (Lower Body Bias)

Thursday introduces the first progression of Hyper with a lower body bias.

Screens 1 and 3 feature 3 sets on each exercise using 30 seconds work / 30 seconds recovery.

Screen 2 remains the dedicated strength-themed screen, featuring the Barbell Conventional Deadlift and the return of the Zercher Squat, with members completing 3 sets on each movement.

Expect a focus on lower body hypertrophy, lifting technique, training volume, and movement quality.

• Friday 7 August – Balanced

Friday sees the first progression of Balance.

There are 6 zones of 2 supersetted exercises.

Members will alternate between both exercises for a total of 6 sets, with every interval using 30 seconds work / 30 seconds recovery.

This week's session places a strong emphasis on core strength and shoulder stability.

Expect a focus on stability, control, coordination, and functional movement.

• Saturday 8 August – CrewFit

Saturday marks the return of CrewFit.

Members will work in groups of three across 4 zones of 2 exercises.

Each zone runs continuously for 11 minutes and 10 seconds, with the group working in a Follow the Leader format.

As one member progresses to the second exercise, the next teammate immediately begins the first exercise, keeping the group moving continuously throughout the block.

The goal is to complete as many quality laps as possible within the allocated time.

Expect a focus on teamwork, conditioning, communication, continuous movement, and work capacity.

✅ Week 1 Focus

• Deload, recovery, and movement quality
• Upper body strength and lifting technique
• High-intensity conditioning and heart rate management
• Lower body hypertrophy and training volume
• Core strength, shoulder stability, and control
• Teamwork and communication during group training
• Preparing for benchmark testing later in the block
• Building strong foundations for the Benchmark Block

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• Monday 3 August – Shred (Mixed Session)

https://preview.redd.it/rbnve1kittgh1.png?width=720&format=png&auto=webp&s=dc0c14bcf4121b918033af2d7426170208f3e5c1

• Tuesday 4 August – Strength (Upper Body Familiarisation)

https://preview.redd.it/ry5rko9lttgh1.png?width=720&format=png&auto=webp&s=5db4bdc8ee3bc7512cfcc52c0afa8d7817911882

• Wednesday 5 August – Cardio HIIT

https://preview.redd.it/lq46uhgnttgh1.png?width=720&format=png&auto=webp&s=92849edf22112dc9d1efd8b7d825b71fb2e9cf28

• Thursday 6 August – Hyper (Lower Body Bias)

https://preview.redd.it/qmx8us3pttgh1.png?width=720&format=png&auto=webp&s=f8ad2901cab29dc58d12469f96623015325ae214

• Friday 7 August – Balanced

https://preview.redd.it/zte4zekqttgh1.png?width=720&format=png&auto=webp&s=a9f7720d5fd15dc61f1d62608a0b11f6eb4d22b4

• Saturday 8 August – CrewFit

https://preview.redd.it/i7vq1fpsttgh1.png?width=720&format=png&auto=webp&s=7e6be07457a7a1fe0d035a1c989fb20fe6834ffa

We are officially wrapping up Commit to 30 Challenge and kicking off a brand new eight week training block on Monday.

After eight weeks of building consistency, improving fitness, and progressing across our lifts, it is time to reset, refocus, and take on the next challenge.

This block brings back some familiar favourites, introduces new strength-development movements, and sees the return of our strength and conditioning benchmarks.

What’s Coming Back

Power

Develop explosive strength, speed, and athletic performance through powerful movements and controlled intent.

Shred

A combination of strength and conditioning designed to challenge the entire body and keep the intensity high.

CrewFit

Team-based conditioning is back, bringing plenty of energy, teamwork, and shared suffering.

What’s Staying

XTX

XTX remains in the schedule for another block, continuing to test your strength, conditioning, and ability to keep working under fatigue.

What’s Taking a Break

Podium

Strength Endurance

These programs will step away from the schedule for this block, making room for the returning formats and new progressions.

Benchmark Testing Returns

Our strength and conditioning benchmarks are making their way back into this block.

The main benchmarks will include:

Barbell Conventional Deadlift

A fundamental full-body strength movement focused on building power through the posterior chain, improving bracing, and developing overall pulling strength.

Barbell Military Press

A strict overhead pressing movement designed to test upper-body strength, shoulder stability, core control, and pressing power.

MAS Testing

Our conditioning benchmark will test your Maximal Aerobic Speed by measuring your maximum distance over a five-minute period across the SkiErg, Bike, and RowErg, giving you a clear indication of your aerobic fitness and ability to sustain higher-intensity efforts.

These benchmarks will allow you to establish your starting numbers, train with purpose throughout the block, and see how much progress you can make.

Skill Development Movements

Two key accessory lifts will feature throughout the block:

Snatch-Grip Romanian Deadlift

A challenging posterior-chain movement that develops hamstring and glute strength while improving upper-back control, grip strength, and lifting mechanics.

Zercher Squat

A returning movement that challenges the legs, core, upper back, and overall bracing strength in a completely different way from a traditional squat.

Block Focus

This block is about taking the consistency built during Commit to 30 and carrying that momentum forward.

The benchmarks give you something measurable to work towards. The returning programs provide fresh challenges, and the skill-development movements give you another opportunity to improve your strength and movement quality.

You do not need to be perfect.

You simply need to keep showing up, training with intent, and giving yourself the opportunity to improve.

Set your benchmarks. Trust the progressions. Keep building momentum.

Cannot wait to get stuck into another awesome eight weeks of training and see what this block brings.

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Full Block Schedule

Thanks to a source who sent this through, I have attached the full schedule for the entire block.

I will also add it to the Community Hub → AU/NZ tab on the main Reddit page for easy reference.

https://preview.redd.it/y4ctefhb0qgh1.png?width=1104&format=png&auto=webp&s=d2c8f8c609384823a1f3d587df0ce8db9d167203

https://reddit.com/link/1vaqlz6/video/4ym1q9u6ocgh1/player

Week 8 | Commit to 30 Block
Here’s what’s in store for Friday 31st July – Cardio Summit [AU/NZ]

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⚡️The Lowdown (TL;DR)

• 5th and final progression of Cardio Summit
• 12 exercises
• Three undulating sets at every exercise
• 35 seconds, 55 seconds, then 45 seconds of work
• More work, less rest
• Focus on aerobic conditioning, recoverability, and sustainable pacing
• Goal: Build a bigger engine and improve recovery between efforts. 🔥

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📘Session Intel:
Friday wraps up the week with the 5th and final progression of Cardio Summit, bringing together everything you've built throughout the block. Today's session is all about increasing work, reducing rest, and challenging your ability to sustain consistent output across longer efforts.

Unlike Cardio HIIT, this isn't about going all out from the first set. The goal is to find a sustainable pace, recover efficiently between efforts, and maintain quality movement from the first exercise to the last.

Across 12 exercises, you'll complete three undulating sets, gradually changing the work intervals to test your aerobic capacity, recovery, and ability to stay composed under fatigue.

What to Expect

• 5th and final progression of Cardio Summit
• 12 exercises
• Three undulating sets at every exercise
• More work, less rest
• Strong aerobic conditioning focus
• Build recoverability between efforts
• Sustainable pacing over maximum intensity

How the Session Works

1️⃣ Complete 12 exercises
2️⃣ Perform three sets at each exercise
3️⃣ Set 1: 35 seconds of work
4️⃣ Set 2: 55 seconds of work
5️⃣ Set 3: 45 seconds of work
6️⃣ Move through each exercise maintaining a consistent pace

The undulating work intervals are designed to improve your aerobic base, develop better recoverability, and reinforce sustainable output throughout the session.

Your Focus Today

• Find a sustainable pace early
• Stay smooth as the work intervals increase
• Recover efficiently between sets
• Maintain quality movement under fatigue
• Focus on consistency rather than chasing maximum speed

The Gold of the Session

You should walk out feeling

• Improved aerobic capacity
• Better recoverability between efforts
• Greater confidence maintaining output over longer work periods
• A stronger engine to finish the training block

This session is all about controlled conditioning, smart pacing, and building an engine that lasts.

Stay consistent, trust your pace, and finish the Cardio Summit block strong. 🔥

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Hope this will give you an early preview of what is to come in Friday's class.

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⚠️ Spoiler: Click to reveal PXI target

>!PXI TBC!<

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Drop your PXI after tomorrow’s session 👇

And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.

https://reddit.com/link/1v9t45w/video/um3vulkcj5gh1/player

Week 8 | Commit to 30 Block
Here’s what’s in store for Thursday 30th July – Hyper (Lower Body) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• 5th and final progression of Hyper
• Lower body focused session
• Strong core stability emphasis
• Screens 1 & 3: Partner alternating 60 second working sets
• Screen 2: Strength Theme, paired work, 2 minute working sets
• Focus on anti rotation, anti lateral flexion, and movement quality
• Goal: Build lower body strength, improve core stability, and reinforce quality movement. 💪

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📘Session Intel:
Thursday brings the 5th and final progression of Hyper with a lower body focus, wrapping up the block with a session designed to build hypertrophy, core stability, and quality movement under load.

Today's progression places a strong emphasis on anti rotation and anti lateral flexion, helping develop a stronger, more stable core to support heavier lifting. With deadlifts removed from today's programming, the posterior chain has an opportunity to recover while you continue building lower body strength and control.

Across three screens, you'll alternate between Hyper work and a dedicated Strength Theme, rewarding patience, technique, and consistent output.

What to Expect

• 5th and final progression of Hyper
• Lower body dominant focus
• Strong emphasis on core stability
• Partner based session
• Screens 1 & 3 in an alternating EMOM style
• Strength Theme in Screen 2
• Focus on anti rotation, anti lateral flexion, and movement quality

How the Session Works

Screens 1 & 3

1️⃣ Work in pairs
2️⃣ Alternate working sets with your partner
3️⃣ Complete the prescribed reps within 60 seconds
4️⃣ Use any remaining time as recovery
5️⃣ Complete six sets (three each)

Screen 2: Strength Theme

1️⃣ Stay with your partner
2️⃣ One partner works while the other rests
3️⃣ You have 2 minutes to complete the prescribed rep target
4️⃣ Complete three sets at each exercise

Today's programming is designed to improve lower body hypertrophy, reinforce core stability, and build stronger foundations for future strength work.

Your Focus Today

• Stay braced through every lift
• Prioritise core stability on every rep
• Control the tempo and movement quality
• Communicate clearly with your partner
• Focus on quality output, not rushing your sets

The Gold of the Session

You should walk out feeling

• Improved lower body strength
• Better core stability
• Increased anti rotation and anti lateral flexion strength
• Greater confidence and control under load
• Well prepared for heavier lifting moving forward

This session is all about building strength, improving stability, and reinforcing quality movement from the ground up.

Stay controlled, brace every rep, and finish the Hyper block strong. 💪

------

Hope this will give you an early preview of what is to come in Thursday's class.

------

⚠️ Spoiler: Click to reveal PXI target

>!PXI TBC!<

------

Drop your PXI after tomorrow’s session 👇

And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.

https://reddit.com/link/1v8vt7l/video/822hc6rciyfh1/player

Week 8 | Commit to 30 Block
Here’s what’s in store for Wednesday 29th July – XTX [AU/NZ]

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⚡️The Lowdown (TL;DR)

• 3rd and final progression of XTX
• Partner based session
• Nine exercises in a YGIG format
• 3 minutes 40 seconds at every exercise
• Increased rep targets
• Focus on work capacity, pacing, and active recovery
• Goal: Sustain output under fatigue while improving work capacity. 💪

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📘Session Intel:
Wednesday brings the 3rd and final progression of XTX, finishing the block with a session designed to challenge your work capacity, pacing, and ability to sustain quality output under fatigue.

Today's progression increases the rep targets, requiring longer periods of consistent effort while maintaining efficient movement and controlled recovery. Success comes from resisting the urge to sprint early and instead finding a sustainable pace that allows you to keep producing quality output throughout every set.

Working in pairs, you'll alternate in a YGIG format across nine exercises, rewarding good communication, smart recovery, and consistent execution.

What to Expect

• 3rd and final progression of XTX
• Partner based session
• Increased rep targets
• Nine exercises
• YGIG format throughout
• Strong emphasis on work capacity, pacing, and active recovery
• Focus on sustaining output under fatigue

How the Session Works

1️⃣ Work in pairs
2️⃣ Complete nine exercises
3️⃣ Each exercise has a prescribed rep target
4️⃣ One partner works while the other recovers
5️⃣ Alternate in a YGIG format
6️⃣ Continue for 3 minutes 40 seconds at each exercise
7️⃣ Accumulate as many quality reps as possible together

The longer YGIG intervals reward smart pacing, efficient recovery, and the ability to maintain quality movement as fatigue builds.

Your Focus Today

• Find a sustainable pace
• Recover actively while your partner works
• Maintain quality movement on every rep
• Communicate clearly with your partner
• Stay consistent from the first exercise to the last

The Gold of the Session

You should walk out feeling

• Improved work capacity
• Better active recovery between efforts
• Greater confidence sustaining output under fatigue
• Stronger partner communication and teamwork

This session is all about smart pacing, efficient recovery, and maintaining quality output from start to finish.

Stay smooth, trust your pace, and finish the XTX block strong. 💪

------

Hope this will give you an early preview of what is to come in Wednesday's class.

------

⚠️ Spoiler: Click to reveal PXI target

>!PXI TBC!<

------

Drop your PXI after tomorrow’s session 👇

And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.

https://reddit.com/link/1v7wvk5/video/opfacxni5rfh1/player

Week 8 | Commit to 30 Block
Here’s what’s in store for Tuesday 28th July – Strength (Upper Body) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• 8th and final progression of Strength
• Upper body focused session
• Heavy loads with low reps
• Upper body strength test
• Six exercises
• Three sets of 2:10 at every exercise
• Work in pairs throughout
• Goal: Build upper body strength and hit new loads with great technique. 💪

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📘Session Intel:
Tuesday brings the 8th and final progression of Strength with an upper body focus, giving you the opportunity to put the work of the entire block into practice.

Today's session is all about heavy loads and low reps, making it your upper body strength test. With fewer reps to complete, you'll have the opportunity to increase your load while maintaining excellent technique and movement quality.

Working in pairs, today's session rewards controlled lifting, good communication, and confidence under heavier weights.

What to Expect

• 8th and final progression of Strength
• Upper body dominant focus
• Heavy loads with low reps
• Upper body strength test
• Six exercises
• Work in pairs
• Strong emphasis on technique, quality output, and lifting confidence

How the Session Works

1️⃣ Work in pairs
2️⃣ Complete three sets at each exercise
3️⃣ Each set is 2 minutes 10 seconds
4️⃣ One partner completes the prescribed reps while the other rests or spots
5️⃣ Swap roles until both partners finish their rep target
6️⃣ Any remaining time becomes your rest

The lower rep ranges allow you to lift heavier while reinforcing strong technique and quality movement on every set.

Your Focus Today

• Lift with confidence using heavy loads Prioritise perfect technique
• Stay controlled through every rep
• Support and communicate with your partner
• Focus on quality output, not rushing your sets

The Gold of the Session

You should walk out feeling

• Improved upper body strength
• Greater confidence lifting heavier loads
• Better movement quality under load
• Proof of the progress you've made throughout the Strength block

This session is all about expressing your strength, trusting your technique, and finishing the block with confidence.

Lift heavy, move well, and finish the Strength block strong. 💪

------

Hope this will give you an early preview of what is to come in Tuesday's class.

------

⚠️ Spoiler: Click to reveal PXI target

>!PXI TBC!<

------

Drop your PXI after tomorrow’s session 👇

And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.

https://reddit.com/link/1v6zgy2/video/e30a6ljkqjfh1/player

Week 8 | Commit to 30 Block
Here’s what’s in store for Monday 27th July – Cardio HIIT [AU/NZ]

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⚡️The Lowdown (TL;DR)

• Final progression of Cardio HIIT
• Final HIIT exposure of the challenge
• Five sets at each exercise
• 20 seconds work, 10 seconds rest
• 80 seconds recovery before rotating
• Aim for minimal output drop off
• Focus on speed, intensity, and fatigue resistance
• Goal: Sustain maximum output across repeated hard efforts. 🔥

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📘Session Intel:
Monday kicks off the final week of the challenge with the last progression of Cardio HIIT, bringing one final opportunity to test your ability to produce repeated high intensity efforts with minimal drop off.

Today's session is built around short, sharp work intervals with very limited recovery, demanding maximum speed, strong output, and the ability to recover quickly before attacking the next set.

Across the session, the goal is to stay aggressive from Set 1 through to Set 5, proving that you can maintain consistent performance even as fatigue builds.

What to Expect

• Final progression of Cardio HIIT
• Final HIIT exposure of the challenge
• Five sets at every exercise
• 20 seconds work, 10 seconds rest
• 80 seconds recovery before moving to the next exercise
• Strong focus on maximum speed, repeat output, and fatigue resistance

How the Session Works

1️⃣ Complete five sets at each exercise
2️⃣ Every set is 20 seconds work
3️⃣ Take 10 seconds rest between sets
4️⃣ Maintain maximum intensity across all five sets
5️⃣ Take 80 seconds recovery before rotating
6️⃣ Aim for minimal drop off from Set 1 to Set 5

The short recovery periods challenge your ability to repeatedly produce high output, while the longer 80 second recovery gives you time to reset before the next exercise.

Your Focus Today

• Attack every 20 second effort
• Maintain consistent speed across all five sets
• Use each 10 second rest to reset quickly
• Avoid a major drop in output
• Push with intent as fatigue builds

The Gold of the Session

You should walk out feeling

• Improved high intensity conditioning
• Better ability to repeat hard efforts
• Greater confidence sustaining maximum output
• Increased fatigue resistance
• A strong finish to your final Cardio HIIT progression

This session is all about producing maximum intensity, recovering quickly, and maintaining your output from start to finish.

Attack every set, embrace the fatigue, and start the final week strong. 🔥

------

Hope this will give you an early preview of what is to come in Monday's class.

------

⚠️ Spoiler: Click to reveal PXI target

>!PXI TBC!<

------

Drop your PXI after tomorrow’s session 👇

And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.

Hey all. We have officially reached Week 8, the final week of the Commit to 30 Block.

It is a big week ahead, with the final progressions of Cardio HIIT, Strength, XTX, Hyper, and H.I.R.T, along with another challenging Cardio Summit session.

We also have the final Commit to 30 scans taking place this weekend, followed by the Podium event on Sunday.

Expect a balanced final week of high-intensity conditioning, upper and lower body strength, partner-based training, muscular endurance, aerobic fitness, and competition preparation.

This is the high-level overview of the AU & NZ training week. Daily Intel posts with full breakdowns will follow.

Week 8 is about staying locked in, finishing the block strongly, and putting everything we have developed over the past eight weeks into practice.

Key Points

• Monday 27 July – Cardio HIIT

We kick off the final week with the last progression of Cardio HIIT.

Members will complete 5 sets on each exercise, with every set following a consistent 20 seconds work / 10 seconds recovery format.

After completing all five sets, members will have 80 seconds to recover and transition to the next exercise.

Expect a focus on high-intensity conditioning, repeat efforts, cardiovascular fitness, and recovery management.

• Tuesday 28 July – Strength (Upper Body)

Tuesday brings the final progression of Strength with an upper body focus.

Members will work in pairs on each exercise, completing 3 sets on every movement.

Each pair will have 2 minutes and 10 seconds for both partners to complete their prescribed repetitions, with any remaining time becoming recovery.

Expect a focus on upper body strength, lifting quality, progressive overload, and partner accountability.

• Wednesday 29 July – XTX

Wednesday sees the final progression of XTX.

Members will work in pairs using a You Go, I Go format.

Each exercise will run for 3 minutes and 40 seconds, with partners alternating working efforts throughout the set.

Expect a focus on strength endurance, conditioning, shared workload management, and communication under fatigue.

• Thursday 30 July – Hyper (Lower Body Bias)

Thursday brings the final progression of Hyper with a lower body bias.

Screens 1 and 3 will see members working in pairs, alternating working sets with their partner.

Each set runs for 60 seconds, giving members time to complete the prescribed repetitions before swapping.

Screen 2 remains the dedicated strength-themed screen.

Expect a focus on lower body hypertrophy, muscular endurance, training volume, and movement control.

• Friday 31 July – Cardio Summit

Friday brings another progression of Cardio Summit.

Members will complete 3 sets on each exercise using an undulating work format.

The first set will be 35 seconds, the second increases to 55 seconds, and the final set finishes with 45 seconds of work.

Expect a focus on aerobic conditioning, pacing strategy, cardiovascular endurance, and intensity management.

• Saturday 1 August – H.I.R.T

Saturday marks the final training day of Commit to 30 with the final progression of H.I.R.T.

The workout consists of 3 separate zones, each using a different training format.

Zone 1 is the dedicated resistance zone, featuring 4 exercises with members completing 4 sets on each movement.

Zone 2 follows a You Go, I Go format, with partners alternating through each exercise for 7 minutes and 40 seconds while completing the prescribed repetitions.

Zone 3 finishes with an AMRAP, challenging members to complete as much quality work as possible within the allocated time.

Expect a focus on strength endurance, work capacity, partner collaboration, and mental resilience.

✅ Week 8 Focus

• High-intensity conditioning and repeat efforts
• Upper body strength and lifting quality
• Partner teamwork and shared workload management
• Lower body hypertrophy and training volume
• Aerobic conditioning and pacing strategy
• Strength endurance and work capacity
• Mental resilience through the final progressions
• Finishing the Commit to 30 Block strongly
• Final scans and Podium event preparation

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• Monday 27 July – Cardio HIIT

https://preview.redd.it/j4lcod5lpffh1.png?width=720&format=png&auto=webp&s=dd03774b93147d0e7550ad13dd9b42cca5937ffe

• Tuesday 28 July – Strength (Upper Body)

https://preview.redd.it/yaogi278qffh1.png?width=720&format=png&auto=webp&s=abfad0ac9e6f0509ba8601d77e83fea3e5de3c62

• Wednesday 29 July – XTX

https://preview.redd.it/qjgacgmbqffh1.png?width=720&format=png&auto=webp&s=5b30642822f92d9cb4d880fa969d3396eb5bb41a

• Thursday 30 July – Hyper (Lower Body Bias)

https://preview.redd.it/onl44vjdqffh1.png?width=720&format=png&auto=webp&s=5bb802c9d8ccdadb28844c16aa9e25bbc172d38b

• Friday 31 July – Cardio Summit

https://preview.redd.it/kw6a3p4fqffh1.png?width=720&format=png&auto=webp&s=9f6dc8d59ecf5070b9b45c7fc8cb38457908e163

• Saturday 1 August – H.I.R.T

https://preview.redd.it/f7lkrdhhqffh1.png?width=720&format=png&auto=webp&s=dc43b825c42b8a79b501b976dd4b60c16c64ea3c

https://reddit.com/link/1v58ltn/video/n5zvr462x5fh1/player

Week 7 | Commit to 30 Block
Here’s what’s in store for Saturday 25th July – Podium [AU/NZ]

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⚡️The Lowdown (TL;DR)

• Final progression of Podium
• Partner based session across six zones
• Two exercises per zone
• Three E2MOM supersets
• Complete prescribed reps within 2 minutes
• Finish with a 75 second YGIG max effort
• Reduced recovery between zones
• Goal: Maintain output, manage fatigue, and build work capacity. 💪

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📘Session Intel:
Saturday wraps up the week with the final progression of Podium, continuing the familiar partner based format while increasing the demand through reduced recovery between zones and a longer YGIG finisher.

Across six zones, you'll work through strength focused supersets before finishing each zone with a 75 second max effort. The key today is managing fatigue, maintaining performance driven output, and staying consistent from the opening set through to the final effort.

This is a strong preparation session for the upcoming Podium event, rewarding good communication, smart pacing, and quality movement under pressure.

What to Expect

• Final progression of Podium
• Partner based session
• Six zones with two exercises per zone
• E2MOM strength supersets
• Reduced recovery between zones
• Longer 75 second YGIG finisher
• Strong focus on fatigue management, output, and consistency

How the Session Works

1️⃣ Work in pairs
2️⃣ Complete six zones
3️⃣ Each zone contains two superset exercises
4️⃣ Complete the prescribed reps within each 2 minute set
5️⃣ Use any remaining time as recovery
6️⃣ Complete three rounds of the superset
7️⃣ Finish with a 75 second YGIG max effort
8️⃣ Chase as many reps or calories as possible

The reduced recovery and longer finisher increase the demand on your conditioning, challenging you to maintain quality output as fatigue builds.

Your Focus Today

• Stay efficient through every superset
• Maintain strong movement quality
• Use remaining time for quality recovery
• Communicate clearly with your partner
• Manage your pace across all six zones
• Push your output during the 75 second finisher

The Gold of the Session

You should walk out feeling

• Improved strength under fatigue
• Better conditioning and work capacity
• Greater confidence sustaining performance driven output
• Stronger partner communication and teamwork
• Well prepared for the upcoming Podium event

This session is all about managing fatigue, maintaining quality output, and performing consistently across every zone.

Work together, stay composed, and finish the week strong. 💪

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Hope this will give you an early preview of what is to come in Saturday's class.

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⚠️ Spoiler: Click to reveal PXI target

>!PXI 182 confirmed!<

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Drop your PXI after tomorrow’s session 👇

And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.

https://reddit.com/link/1v4bgkn/video/hcrar6j7vyeh1/player

Week 7 | Commit to 30 Block
Here’s what’s in store for Friday 24th July – Hyper (Upper Body) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• 7th progression of Strength
• Mixed strength session
• Two 20 minute blocks
• Block 1: Primary lifts, 4 sets, 3 minute working sets
• Block 2: Follow the leader, 2 zones, 2:15 rotations
• Work in groups of 3 throughout
• Focus on technique, quality output, and teamwork
• Goal: Build strength, improve movement quality, and reinforce strong lifting foundations. 💪

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📘Session Intel:
Friday brings the 7th progression of Strength with a mixed focus, combining heavy primary lifts with supporting accessory work to continue building strength, movement quality, and lifting confidence.

Today's session returns to the familiar two block format, prioritising quality strength output on your key lifts before transitioning into a dynamic follow the leader accessory block. Success today comes from lifting with intent, maintaining great technique, and working efficiently with your group.

Across two 20 minute blocks, you'll challenge both your strength and your ability to maintain quality under accumulated fatigue.

What to Expect

• 7th progression of Strength
• Mixed strength focus
• Two 20 minute blocks
• Primary lifts followed by accessory work
• Work in groups of 3
• Follow the leader format in Block 2
• Strong emphasis on technique, quality output, and teamwork

How the Session Works

Block 1: Primary Lifts

1️⃣ Work in groups of 3
2️⃣ Complete four sets at each exercise
3️⃣ Each set is 3 minutes
4️⃣ One athlete works while the other two recover
5️⃣ Rotate until everyone completes their reps

Block 2: Accessory Work

1️⃣ Stay in groups of 3
2️⃣ Work in a follow the leader format
3️⃣ Two zones with two exercises each
4️⃣ Alternate working sets every 2 minutes 15 seconds
5️⃣ You'll complete either the odd or even working sets

The session is designed to prioritise quality strength work first before reinforcing it with controlled accessory movements that support your main lifts.

Your Focus Today

• Prioritise quality technique on your primary lifts
• Work efficiently within your group
• Stay controlled through every rep
• Communicate during the follow the leader format
• Maintain consistent output from start to finish

The Gold of the Session

You should walk out feeling

• Improved full body strength
• Better lifting technique and movement quality
• Increased confidence on your primary lifts
• Stronger supporting musculature through the accessory work

This session is all about producing quality strength, reinforcing great movement patterns, and building stronger foundations.

Lift with purpose, move with control, and finish the week strong. 💪

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Hope this will give you an early preview of what is to come in Friday's class.

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⚠️ Spoiler: Click to reveal PXI target

>!PXI TBD!<

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Drop your PXI after tomorrow’s session 👇

And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.

https://reddit.com/link/1v3bnpx/video/katjyi9c8reh1/player

Week 7 | Commit to 30 Block
Here’s what’s in store for Wednesday 22nd July – Hyper (Upper Body) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• 6th and final progression of Cardio U
• HIIT focused session
• One zone with 12 exercises
• Six consecutive sets at every exercise
• 30s work on all sets except Set 2 (20s)
• Changing heart rate targets throughout the session
• Increased time at sprint intensity
• Goal: Improve heart rate control, recover faster, and sustain high intensity output. 🔥

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📘Session Intel:
Thursday brings the 6th and final progression of Cardio U, finishing the block with a HIIT focused session that challenges your ability to rapidly change intensity while maintaining control of your heart rate.

Today's progression increases the amount of time spent at sprint intensity, requiring you to recover efficiently before producing quality output again. With changing heart rate targets throughout the session, success comes from matching the required effort rather than going flat out from the start.

Across 12 exercises, you'll complete six consecutive sets at each exercise, moving through multiple heart rate zones before rotating.

What to Expect

• 6th and final progression of Cardio U
• HIIT focused session
• One zone with 12 exercises
• Six consecutive sets at every exercise
• Changing work intervals and heart rate targets
• Increased time at sprint intensity
• Strong emphasis on heart rate control, active recovery, and output

How the Session Works

1️⃣ Complete one zone of 12 exercises
2️⃣ Perform six consecutive sets at every exercise
3️⃣ Set 2 is 20 seconds
4️⃣ All other sets are 30 seconds
5️⃣ Follow the prescribed heart rate target for every set
6️⃣ Move through the different heart rate zones as directed
7️⃣ Recover efficiently to maximise your output on the higher intensity efforts

Today's format is all about adapting to rapid changes in intensity, using smart recovery to consistently hit the required heart rate zones.

Your Focus Today

• Match the prescribed heart rate target every set
• Commit to the higher sprint intensity efforts
• Recover actively between sets
• Stay controlled through every transition
• Maintain consistent output across all 12 exercises

The Gold of the Session

You should walk out feeling

• Improved aerobic capacity
• Better heart rate control
• Increased confidence changing intensity quickly
• Greater ability to recover before repeated high intensity efforts

This session is all about controlling your effort, recovering with purpose, and producing quality output whenever the intensity rises.

Trust your recovery, attack the sprint efforts, and finish the block strong. 🔥

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Hope this will give you an early preview of what is to come in Thursday's class.

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⚠️ Spoiler: Click to reveal PXI target

>!PXI 165 Confirmed!<

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Drop your PXI after tomorrow’s session 👇

And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.

https://reddit.com/link/1v2e99g/video/w9tssuxr5keh1/player

Week 7 | Commit to 30 Block
Here’s what’s in store for Wednesday 22nd July – Hyper (Upper Body) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• 4th progression of Hyper
• Upper body focused session
• Strong unilateral emphasis
• Screens 1 & 3: Partner alternating 60 second working sets
• Screen 2: Strength Theme, paired work, 2 minute working sets
• Focus on shoulder health, movement quality, and reducing imbalances
• Goal: Build upper body strength, improve shoulder stability, and eliminate imbalances. 💪

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📘Session Intel:
Wednesday brings the 4th progression of Hyper with an upper body focus, continuing to build strength, hypertrophy, and movement quality while placing a greater emphasis on unilateral training.

Today's progression is designed to improve left to right balance, reduce muscle imbalances, and enhance shoulder health through controlled unilateral movements. Working with a partner, you'll alternate efforts to maximise quality output on every set.

Across three screens, you'll alternate between Hyper work and a dedicated Strength Theme, rewarding patience, control, and consistent execution.

What to Expect

• 4th progression of Hyper
• Upper body dominant focus
• Strong emphasis on unilateral movements
• Three screens with two different formats
• Strength Theme in Screen 2
• Focus on movement quality, shoulder health, and reducing imbalances

How the Session Works

Screen 1 & Screen 3

1️⃣ Work in pairs
2️⃣ Two exercises per screen
3️⃣ Alternate working sets with your partner
4️⃣ Work for 60 seconds
5️⃣ Your partner works while you recover
6️⃣ Complete three sets at each exercise

Screen 2: Strength Theme

1️⃣ Stay with your partner
2️⃣ One partner works while the other rests
3️⃣ You have 2 minutes to complete the prescribed rep target
4️⃣ Complete three sets at each exercise

The unilateral focus allows you to address imbalances, improve shoulder stability, and build better movement quality on both sides of the body.

Your Focus Today

• Stay controlled during every rep
• Prioritise movement quality over heavier loads
• Focus on equal output from both sides
• Communicate clearly with your partner
• Maintain strong shoulder positioning throughout every lift

The Gold of the Session

You should walk out feeling

• Improved upper body strength
• Better shoulder health and stability
• Reduced left to right imbalances
• Greater confidence with unilateral lifting

This session is all about improving balance, refining movement quality, and building stronger foundations.

Stay controlled, trust the process, and build quality strength. 💪

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Hope this will give you an early preview of what is to come in Wednesday's class.

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⚠️ Spoiler: Click to reveal PXI target

>!PXI TBC!<

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Drop your PXI after tomorrow’s session 👇

And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.