Source: @[bft_hollandvillage] & @[bft_houganggreen] on instagram

Thought I would go ahead and set up this main thread for Saturday's Podium class so we can keep all Podium related intel, updates, observations and discussion together in one place as more information becomes available throughout the week.

The aim is to keep everything together in a single thread and build the most complete Podium intel post possible before Saturday.

This post will be updated if additional intel surfaces before the class. 🏆💪

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⚡️The Lowdown (TL;DR)

• First Podium session of the current block
• Global launch of BFT's newest training concept
• Team based format combining strength, conditioning, teamwork, and strategy
• Strong emphasis on communication and partner coordination
• Mix of resistance exercises and machine based conditioning
• Exercises identified include Renegade Rows, Front Squats, Deadlifts, Devil's Press, Wall Balls, Cleans, Ski Ergs, Rowers, and Bionic Bikes
• Competitive format designed to remain accessible for all members
• Goal: combine strength, fitness, communication, and strategy to achieve the best possible team result 🏆💪

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📘Session Intel:
Saturday introduces the first Podium session of the current training block.

Unlike traditional BFT sessions, Podium appears to place a greater emphasis on teamwork, communication, and strategy alongside physical performance.

According to BFT's official release, members will work through a performance focused format that combines strength, fitness, and teamwork, with communication, strategy, and effort all contributing towards achieving the best possible result.

While many details remain under wraps, early previews suggest athletes will be working through a combination of resistance movements and machine based conditioning efforts, requiring partners to communicate effectively and work together throughout the session.

The session has been designed to introduce a fun and competitive training element while still remaining accessible for the wider member base.

This class appears to reward teams that communicate well, manage fatigue effectively, and balance strength output with aerobic performance.

👀 What We Know So Far

Confirmed

✅ Team based format
✅ Strength and conditioning elements
✅ Communication and strategy are important
✅ Performance focused session
✅ Competitive but accessible
✅ First Podium session of the block
✅ Global rollout session

🔍 Community Intel (Spotted So Far)

The following movements have now been identified from studio previews and early screen captures released so far.

The below extracted from snip a has shared on social with the screens.

Screen 1

1A | Renegade Row | 5 ES

1B | Ski Erg | 12 Cals

2A | Kettlebell Swing | 10 Reps

2B | Rower | TBC

Screen 3

3A | Devil's Press | 10 Reps

3B | Wall Balls | TBC

4A | Double Dumbbell Clean | TBC

4B | Bionic Bike | TBC

Clip Screen Garb below

https://preview.redd.it/68ustthrtc6h1.png?width=520&format=png&auto=webp&s=4e57f9f724a8d8c289774c307052945cecd25a7a

https://preview.redd.it/03mpie7wtc6h1.png?width=520&format=png&auto=webp&s=fe5dd29b02a65d9f7bbf7ff1519e27711e424da7

That studio did not show screen 2 and Screen 1 lower exercise not showing. UK Studio I got that from I triged to get the clip but reddit upload video needs to be over 2sec or more and the on the clip with the 2 screens show up for well under 2 sec (~1.5sec). (source click here to see the post from bft_battersea and bft_streatham which they shared clip snippet)

Movements and rep targets above have been gathered from studio previews, coach screenshots, and social media content released so far.

Some rep targets and workout details remain unknown and may be updated as additional intel becomes available.

👀 Possible Regional Variation?

Early previews from BFT Holland Village and BFT Hougang Green appear to show a slightly different exercise order compared with clips shared by BFT Battersea and BFT Streatham.

At this stage, the movement selection itself appears consistent, with the variation potentially relating to exercise order, screen sequencing, or studio setup.

Additional intel from other regions will help confirm whether any programming differences exist.

🤔 Early Predictions

Based on the movements identified so far, athletes can likely expect:

• Strong upper body involvement
• Lower body strength demands
• Grip endurance challenges
• Pulling, squatting, hinging, and pressing patterns
• Machine based conditioning efforts
• Partner communication requirements
• Shared workload management
• Strategic pacing decisions
• A blend of strength, power, and aerobic output

The inclusion of movements such as Renegade Rows, Front Squats, Deadlifts, Devil's Press, Double Dumbbell Cleans, and machine targets suggests teams will need to balance strength output, conditioning capacity, fatigue management, and communication to maximise performance.

🌏 Regional Variations?

At this stage there is no indication that Podium will vary by region.

Like other BFT classes, Podium appears to be a globally programmed workout, meaning members worldwide should complete the same session.

The Podium program may vary slightly across regions in:

• Partner allocation
• Equipment layout
• Exercise order

However, the core workout format, movement selection, and overall training stimulus are expected to remain consistent globally. 🏆💪

🎯 Your Focus

• Communicate clearly with your teammate
• Stay efficient on machine efforts
• Manage pacing rather than sprinting early
• Maintain movement quality under fatigue
• Support your teammate throughout the session
• Work together to achieve the best possible result

🏆 The Goal of the Session

You should walk away with:

• Improved teamwork
• Better communication under fatigue
• Greater awareness of pacing strategy
• A challenging strength and conditioning stimulus
• A taste of BFT's new competitive training pathway
• Most importantly, enjoy the team environment and have fun competing together

This session is about teamwork, communication, strategy, and performance.

Work together, stay composed, support your teammate, and enjoy being part of the very first Podium experience. 🏆💪

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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 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://preview.redd.it/ed7dhlpqxb6h1.png?width=1080&format=png&auto=webp&s=70b5685e729765d81ffdabd593b05c211d33af8a

Hey all,

I thought I'd take the time to put this post together and share what I've gathered so far regarding Podium.

There seems to be a bit of confusion around exactly what Podium is, how the new session fits in, and how it relates to the recently announced Podium Series #1 event.

Based on the information shared by BFT HQ, studio posts, event material and member discussions, here's my understanding so far.

TL;DR

• Podium consists of two parts
• New Podium training session starts Saturday 13 June
• Podium Series #1 competition event is 2 August 2026
• Tickets release 15 June via the BFT App
• Teams of 2
• Four competition zones
• Optional paid event
• Multiple divisions available
• More BFT-focused competition format rather than a traditional fitness race

Personally, I think it's exciting to see BFT continuing to evolve and introduce new challenges for members.

While Podium will naturally draw comparisons to HYROX, it appears to be a much more BFT-focused competition format.

Some key differences from what we've seen so far:

• Team-based competition (Teams of 2)
• Built around BFT-style training principles
• Dedicated competition zones rather than moving station-to-station around a large course
• No long running sections between workout stations
• Greater emphasis on teamwork and shared strategy

Rather than trying to replicate another fitness event, it looks like BFT has created something that aligns closely with how members already train inside the studio.

From what has been shared so far, Podium is actually made up of two parts.

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1. Podium Program Session

The first part is the new Podium training session, with the very first class scheduled for Saturday 13 June.

This is a new addition to the BFT programming lineup and appears to be designed to help build the fitness, skills and work capacity required for Podium-style competition.

Think of it as a training pathway that:

• Builds strength and conditioning
• Introduces competition-style training
• Helps prepare members for future Podium events
• Adds another option to the overall BFT programming schedule

Whether you plan on competing or not, it looks like it will become another regular session option within the BFT ecosystem.

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2. Podium Series #1 (Competition Event)

The second part is the actual Podium competition event.

BFT HQ has now officially released details for Podium Series #1.

📅 Event Date: 2 August 2026
🎟️ Tickets Release: 15 June 2026
📱 Book via the Events section of the BFT Booking App

This is a completely optional event.

Like HYROX, it is a competitive fitness event designed for members who want to test themselves outside of the studio environment.

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Team-Based Competition

One thing many people may have missed:

"No One Climbs The Podium Alone"

Podium Series #1 is competed in teams of two.

Available divisions:

• Women's Open
• Women's Pro
• Men's Open
• Men's Pro
• Mixed Pro

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Event Format

Teams will take on four different zones throughout the competition.

https://preview.redd.it/9prk43uvyb6h1.png?width=1179&format=png&auto=webp&s=1916d8134ac48810e8d7540161b3c19a448839ad

Zone 1 – Strength Zone:

AMRAP

• Trap Bar Deadlift (6 mins)
• 3-minute switch
• Bench Press (6 mins)

Zone 2 – Conditioning Zone:

Max Distance

• Erg
• Ski

15 minutes total.

Zone 3 – Strength Endurance:

AMRAP

Kettlebell Complexes (6 mins)

• Row
• Swing
• Clean
• Squat
• Strict Press

3-minute switch

Dumbbell Complexes (6 mins)

• Push-Up
• Devil
• Squat
• Push Press

Zone 4 – Finisher:

Calorie Hill Climb

• Wall Balls
• Assault Bike

Rep ladder:

10 → 15 → 20 → 25 → 20 → 15 → 10

Each zone runs for 15 minutes with a 5-minute changeover between zones.

https://preview.redd.it/wstrztfhlc6h1.png?width=986&format=png&auto=webp&s=25b38d8992ee3e1e93f374ea31e5ff6507971be7

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Competition Weights

The following weights apply during the Strength and Strength Endurance zones.

Division	Trap Bar Deadlift	Bench Press	Kettlebell	Dumbbell	Wall Ball
Women's Open	60kg	25kg	10kg	7.5kg	4kg
Women's Pro	80kg	35kg	16kg	12.5kg	6kg
Men's Open	80kg	60kg	18kg	12.5kg	6kg
Men's Pro	100kg	80kg	24kg	17.5kg	9kg

Mixed Pro: Male partner completes Men's Pro weights and Female partner completes Women's Pro weights.

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A Few Other Things Worth Mentioning

• Participation in Podium Series #1 is optional.
• There is a cost to enter, with pricing likely varying depending on studio, region and event arrangements.
• Some studios may look to participate alongside neighbouring studios.
• Depending on numbers and logistics, we may see inter-studio, regional or larger-scale Podium events.
• More details will likely become available once registrations open and studios receive additional event information.

----

What Might Be Next?

One thing I noticed is that this event is called Podium Series #1.

While BFT has not officially announced any future Podium events beyond this one, the naming does suggest this may be the beginning of a larger competition series.

My personal guess is that we could eventually see multiple Podium events throughout the year, perhaps one in each half of the year, but that's purely speculation on my part.

We'll have to see how Series #1 is received and what BFT HQ announces afterwards.

----

Final Thoughts

At this stage, Podium looks like BFT's own unique competition format rather than simply being another HYROX-style event.

The new Podium session appears to be the training pathway, while Podium Series #1 is the competition itself.

For members who enjoy challenging themselves, working with a teammate and testing their fitness in a competitive environment, this looks like it could be a lot of fun.

I'm looking forward to experiencing the first Podium session this Saturday and learning more about how the format works.

Who's thinking about signing up for Podium Series #1?

Have you already got a teammate lined up? And if so, Open or Pro division?

https://reddit.com/link/1u0xpna/video/qmbj53zwh76h1/player

Week 1 | Commit to 30 Block
Here’s what’s in store for Wednesday 10th June – Hyper (Upper Body) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• First progression of Upper Body Hyper
• Upper body dominant session
• 3 screen format
• Screens 1 & 3: Hyper format with 4 exercises, 3 sets, 30s work and 30s rest
• Screen 2: Strength Theme with paired work and a 2 minute working block
• Strong focus on shoulder stability and trunk control
• Develop pressing control and pulling efficiency
• Goal: Build upper body strength, stability, and control 💪

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📘Session Intel:
Wednesday brings our first progression of Upper Body Hyper, combining hypertrophy training with a dedicated strength theme to develop upper body strength, muscular endurance, and improved movement control.

Today's session places a strong emphasis on shoulder stability, trunk stability, pressing control, and pulling efficiency. While the session is upper body focused, maintaining strong positions through the torso will be essential for maximising output and movement quality.

The class is split across three screens, with Screens 1 and 3 following a traditional Hyper format, while Screen 2 acts as a dedicated strength theme zone.

This session rewards athletes who stay controlled, move with intent, and focus on maintaining quality throughout every repetition.

What to Expect

• First progression of Upper Body Hyper in this block
• Upper body dominant focus
• 3 screen format
• Screens 1 and 3 operating as Hyper zones
• Screen 2 operating as a Strength Theme zone
• Strong emphasis on shoulder stability
• Focus on trunk stability and torso control
• Development of pressing control and pulling efficiency
• Combination of strength and hypertrophy training

How the Session Works

Screens 1 & 3: Hyper Format

1️⃣ There are 4 exercises per screen
2️⃣ Complete 3 sets on each exercise
3️⃣ Work for 30 seconds
4️⃣ Rest for 30 seconds
5️⃣ Complete all 3 sets before moving on
6️⃣ Take 50 seconds transition time to move to the next station

This format allows you to accumulate quality volume while maintaining strong movement standards and technical control.

Screen 2: Strength Theme

1️⃣ Work in pairs
2️⃣ One athlete completes the prescribed repetitions
3️⃣ The other athlete rests
4️⃣ Once the reps are complete, swap roles
5️⃣ Both athletes aim to complete the prescribed repetitions
6️⃣ The goal is to finish within the 2 minute working block

This zone focuses on controlled strength output, efficient movement execution, and quality partner pacing.

Your Focus Today

• Maintain strong shoulder stability throughout all movements
• Keep active trunk control on every repetition
• Focus on smooth pressing mechanics
• Improve pulling efficiency through full ranges of motion
• Prioritise movement quality over rushing repetitions
• Communicate clearly with your partner in the strength zone
• Move with intent and maintain strong positions throughout

The Gold of the Session

You should walk out feeling:

• A strong upper body training stimulus
• Improved shoulder stability
• Better trunk control and postural awareness
• Greater pressing control
• Improved pulling efficiency
• Increased confidence across both strength and hypertrophy work

This session is about building upper body strength, stability, and control.
Stay focused, move with intent, and own every repetition. 💪

------

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

------

⚠️ Spoiler: Click to reveal PXI target

>!PXI 145 confirmed ✅️!<

------

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/1u01vzv/video/3lzttmd4r06h1/player

Week 1 | Commit to 30 Block
Here’s what’s in store for Tuesday 9th June – Cardio U (Aerobic) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• First progression of Cardio U
• Aerobic focused session
• 12 exercises across 3 zones
• 4 exercises per zone
• 80 second work periods
• 2 laps through every zone
• Different heart rate targets at each exercise
• Strong focus on heart rate regulation and aerobic pacing
• Goal: Improve aerobic control and intensity regulation 🔥

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📘Session Intel:
Tuesday brings our first progression of Cardio U, with an aerobic focused session designed to develop your ability to regulate intensity, manage heart rate zones, and improve your overall aerobic capacity.

Today's workout is built around three zones, each containing four exercises. Rather than simply pushing hard from start to finish, the challenge is learning how to adjust your effort based on the prescribed heart rate target for each exercise.

Throughout the session, you'll be exposed to varying intensity demands, requiring you to stay aware of your pacing and make smart decisions to keep your effort aligned with the desired heart rate zone.

This session rewards athletes who can stay controlled, remain patient, and focus on sustainable aerobic output.

What to Expect

• First progression of Cardio U in this block
• Aerobic focused session
• 12 exercises across 3 zones
• 4 exercises per zone
• 80 second work periods
• • 2 laps through each zone
• Different heart rate targets at each exercise
• Strong focus on heart rate regulation
• Emphasis on aerobic pacing and intensity control

How the Session Works

1️⃣ There are 3 zones in total
2️⃣ Each zone contains 4 exercises
3️⃣ Complete 1 set at each exercise
4️⃣ Each set lasts 80 seconds
5️⃣ Move directly to the next exercise within the zone
6️⃣ Complete all 4 exercises to finish your first lap
7️⃣ Repeat the entire zone for a second lap
8️⃣ This gives you 8 total sets per zone
9️⃣ After completing both laps, take a 2 minute recovery
🔟 Rotate to the next zone and repeat the process

This format challenges your ability to manage effort levels, maintain aerobic output, and adapt to changing heart rate demands throughout the session.

Your Focus Today

• Regulate your intensity across all exercises
• Match your effort to the prescribed heart rate zone
• Focus on sustainable aerobic pacing
• Avoid pushing too hard too early
• Stay aware of your heart rate response
• Make smart adjustments as intensity demands change
• Build confidence managing varying effort levels

The Gold of the Session

You should walk out feeling:

• Improved aerobic capacity
• Better heart rate awareness
• Greater ability to regulate intensity
• Improved pacing strategies across varying efforts
• More confidence working within different heart rate zones
• Well prepared for future aerobic training demands

This session is about aerobic control, pacing, and intensity regulation.
Stay patient, trust the process, and manage your effort with purpose. 🔥

------

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

------

⚠️ Spoiler: Click to reveal PXI target

>!PXI 155 confirmed ✅️!<

------

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/1tz25vp/video/tspgppe7fs5h1/player

Week 1 | Commit to 30 Block
Here’s what’s in store for Monday 8th June – Pump (Lower Body) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• First progression of Lower Body Pump
• Lower body dominant session
• 12 exercises across 6 zones
• 2 exercise supersets at every zone
• 30 seconds work and 30 seconds transition
• 6 total sets per zone with 3 sets per exercise
• Strong focus on volume tolerance and positional control
• Introduction of the Snatch Grip Deadlift
• Goal: Build volume tolerance and movement quality 💪

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📘Session Intel:
Monday kicks off the week with our first progression of Lower Body Pump, a session designed to build volume tolerance, reinforce movement quality, and develop stronger positional control through a high volume lower body focused workout.

Today's session is structured around six zones, each containing a two exercise superset. Across the workout, you'll accumulate plenty of quality repetitions while challenging your ability to maintain strong positions and consistent movement patterns under fatigue.

A key feature of today's session is the introduction of the Snatch Grip Deadlift, providing an opportunity to develop greater awareness of posture, hinging mechanics, and posterior chain engagement.

This session rewards athletes who stay patient, move with intent, and prioritise quality movement throughout every set.

What to Expect

• First progression of Lower Body Pump in this block
• Lower body dominant focus
• 12 exercises across 6 zones
• Two exercise supersets at every zone
• 30 second work periods • 30 second transitions between exercises
• Strong emphasis on volume tolerance
• Focus on movement quality and positional control
• Introduction of the Snatch Grip Deadlift

How the Session Works

1️⃣ There are 6 zones in total
2️⃣ Each zone contains 2 exercises
3️⃣ Begin on the first exercise and work for 30 seconds
4️⃣ You then have a 30 second transition to move to the second exercise
5️⃣ Complete 30 seconds of work on the second exercise
6️⃣ Continue alternating between both exercises
7️⃣ Complete 6 total sets per zone
8️⃣ This equals 3 sets on each exercise
9️⃣ Once all sets are complete, rotate to the next zone

This format creates a large amount of training volume while allowing enough transition time to maintain movement quality and technical consistency throughout the session.

Your Focus Today

• Maintain strong positions on every repetition
• Prioritise movement quality over speed
• Build confidence with the Snatch Grip Deadlift
• Stay controlled as fatigue accumulates
• Focus on consistent range of motion
• Develop greater volume tolerance across all zones
• Move with intent and maintain technical standards throughout

The Gold of the Session

You should walk out feeling:

• A strong lower body training stimulus
• Improved volume tolerance
• Better movement quality under fatigue
• Increased positional awareness and control
• Greater confidence with the Snatch Grip Deadlift
• Well prepared for the training week ahead

This session is about quality movement, control, and capacity.
Stay disciplined, embrace the volume, and move with intent. 💪

------

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

------

⚠️ Spoiler: Click to reveal PXI target

>!PXI 145 confirmed!<

------

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.

Following on from my last post, the project has continued to evolve and has now become something much bigger.

What started as a simple spreadsheet, and later a BFT metrics tracker, is gradually becoming My One Hub, an all-in-one personal fitness analytics platform designed to bring training, performance, body composition and achievements together in one place.

Current areas include:

🏋️ TRAINING
• Sessions completed
• PXI tracking and targets
• Training time and calories
• Medal tracking and trends
• Attendance and activity trends
• Workout calendar views
• Goals and milestones
• Session insights and analytics

📈 PERFORMANCE
• PB tracking
• Strength benchmark history
• Conditioning benchmark history
• Benchmark progression over time
• Performance trends and improvements
• Training focus analysis

⚖️ BODY COMPOSITION
• Evolt scan tracking
• Weight trends
• Body fat percentage
• Lean body mass
• Skeletal muscle mass
• Visceral fat tracking
• Biological age
• Segmental body composition analysis
• Long-term progress and trend tracking

🏆 ACHIEVEMENTS & GAMIFICATION
• Achievement Hub
• Hundreds of unlockable badges
• Training milestones
• Attendance streaks
• PXI achievements
• Medal achievements
• Consistency rewards
• GOAT Score and rankings

The goal is to bring everything together in one place and be able to see not only how much training is being done, but whether performance and body composition are actually improving over time.

One of the coolest parts has been importing all of my BFT sessions and seeing the data come to life with trends, milestones, achievements and insights all in one place.

It now works entirely in a web browser, can be used offline, supports light and dark themes, and includes import/export functionality for backups and data portability.

One feature that took far longer than expected was getting backup and data sync functionality working, but it is finally starting to come together 😂

It is still very much a work in progress, with some areas unfinished and plenty of ideas still to be worked on. Features, layouts and functionality may continue to change as the project evolves, but it has been a fun project to build and a great way to visualise my fitness journey.

AI has helped speed up the development process, but there has still been plenty of planning, testing, troubleshooting, redesigning and tweaking involved along the way (and breaking things more than once 😂).

I have attached an updated demo video showing where My One Hub is at today. The video uses sample data for demonstration purposes.

What do you think?

If you could add one feature to a fitness analytics platform like this, what would it be?

It has been built with the help of AI as a functional HTML page, with JSON used for data storage, backups and portability.

It is still very much a work in progress and not quite ready for public release. There are still features to add, areas to refine and improvements to make, but it is already starting to come together really well.

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🎥 Demo video below (sample data used). Enjoy!

https://reddit.com/link/1tz0bfc/video/sc78g6zywr5h1/player

Add Session

https://reddit.com/link/1tz0bfc/video/v6ibmrx7yr5h1/player

Hey all. We move into Week 1 and officially begin the new Commit to 30 Block.

This week is all about setting the foundation for the next eight weeks. We are introduced to new class progressions, returning favourites, and fresh training formats designed to build strength, fitness, conditioning, and consistency.

Expect a mix of lower body strength, aerobic conditioning, upper body hypertrophy, high-intensity cardio, and strength-focused partner work throughout the week.

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

Week 1 is about learning the new formats, establishing consistency, and starting the block strong.

Key Points

• Monday 8 June – Pump (Lower Body)

We kick off the block with the first progression of Pump and a strong lower body focus.

There are 6 zones, each containing 2 alternating exercises. Members will complete 30-second working sets, alternating between both exercises for a total of 6 sets per zone.

Expect a strong emphasis on lower body strength, muscular endurance, and establishing movement quality for the block ahead.

• Tuesday 9 June – Cardio U (Aerobic)

The first progression of Cardio U is an aerobic-focused session.

There are 3 zones, each containing 4 exercises. Members will work for 80 seconds per exercise, completing 2 full laps of each zone.

Heart rate targets will vary depending on the exercise and station.

Expect a focus on aerobic fitness, cardiovascular conditioning, and heart rate management.

• Wednesday 10 June – Hyper (Upper Body)

Wednesday introduces the first progression of Hyper with an upper body focus.

Members will complete 3 sets on each exercise using 30 seconds work and 30 seconds recovery intervals.

Screen 2 will operate as the dedicated strength-focused screen throughout the session.

Expect a strong emphasis on upper body strength, hypertrophy, and movement control.

• Thursday 11 June – Cardio HIIT

Thursday brings the first progression of Cardio HIIT.

There are 6 zones of 2 alternating exercises, with work intervals increasing throughout the session.

The progression follows:

• 10 seconds work / 20 seconds rest
• 15 seconds work / 20 seconds rest
• 20 seconds work / 30 seconds rest
• 25 seconds work / 30 seconds rest

Expect a focus on high-intensity efforts, work capacity, and repeat output.

• Friday 12 June – Strength

The first progression of Strength introduces a completely different format from traditional strength sessions.

The class is split into two 20-minute blocks.

Block 1
Members work in groups of three, completing programmed reps across two exercises within a 3-minute working window.

Block 2
Members move into a follow-the-leader format, similar to previous Power sessions, alternating through exercises with their group.

This is a session where arriving on time will be extremely important due to the format and briefing requirements.

Expect a strong focus on strength development, teamwork, lifting quality, and group accountability.

• Saturday 13 June – Podium (NEW)

Saturday introduces the first progression of the brand-new Podium session.

Unfortunately, no exercise details, format information, or class structure have been released at the time of writing.

Across all studio and coach sources reviewed so far, the details remain under wraps.

Looks like this one is being kept as a genuine surprise.

Expect more information once BFT officially reveals the format.

✅ Week 1 Focus

• Building consistency for the Commit to 30 Block
• Lower body strength and muscular endurance
• Aerobic conditioning and heart rate management
• Upper body hypertrophy and strength development
• High-intensity conditioning and work capacity
• Team-based strength training and accountability
• Learning new formats and movement patterns
• Starting the block with purpose, momentum, and commitment

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• Monday 8 June – Pump (Lower Body)

https://preview.redd.it/e3hhhoky8r5h1.png?width=720&format=png&auto=webp&s=5445cab0b4439d27982b94edf47a9e3f63895dc5

• Tuesday 9 June – Cardio U (Aerobic)

https://preview.redd.it/xed5ca219r5h1.png?width=720&format=png&auto=webp&s=37f171d9767619735bbefd13dda1b204230e16e8

• Wednesday 10 June – Hyper (Upper Body)

https://preview.redd.it/8hpx9wm29r5h1.png?width=720&format=png&auto=webp&s=c7c180e5b3a1e546e97fc2e297609ad1e2395689

• Thursday 11 June – Cardio HIIT

https://preview.redd.it/ergbphl49r5h1.png?width=720&format=png&auto=webp&s=4da97e4a772d283a9e129b66a64fc4878104ad59

• Friday 12 June – Strength

https://preview.redd.it/wz9b3d269r5h1.png?width=717&format=png&auto=webp&s=2c9f6746ddd9290c64770102362d8303aa74eac7

• Saturday 13 June – Podium (NEW)

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Sorry, no details available for Podium at this stage for studios on social.
No formats, exercises, or session structure have been released across any studio sources reviewed so far.

Looks like this one is being kept a secret. 👀

We are officially kicking off a brand new 8 Week Commit to 30 Block across AU and NZ.

This block is all about consistency, commitment, and progression.

Over the next eight weeks, the focus shifts toward building strength, improving conditioning, and creating momentum through consistent training. Whether your goal is to improve performance, build muscle, increase fitness, or simply establish better habits, this block is designed to reward those who keep showing up.

As the coaches said, summer bodies are made in winter.

What's Staying

• Structured progressions across all classes
• Continued focus on strength, conditioning, and movement quality
• Progressive overload designed to drive improvement over the full block
• A balance of strength, aerobic fitness, hypertrophy, and high intensity training

What's Coming Back

• XTX
• Strength Endurance
• H.I.R.T

These member favourites return to the schedule and bring a fresh challenge to the next eight weeks.

What's Leaving

• Shred
• Power
• CrewFit

As one block finishes, another begins, bringing new opportunities to learn, improve, and challenge yourself.

New Movements for the Block

Barbell Incline Press

A key upper body strength movement targeting the upper chest, shoulders, and pressing power.

Snatch Grip Deadlift

A new movement designed to challenge posterior chain strength, stability, mobility, and overall lifting mechanics.

Returning Favourite

Hack Squat

If you know, you know.

Block Focus

This block is not about being perfect.

It is about committing to the process, showing up consistently, and building momentum over the next eight weeks.

The biggest improvements often come from the simple things done repeatedly. One session becomes a week. One week becomes a month. One month becomes real progress.

Whether your goal is fat loss, fitness, strength, performance, or simply feeling better, the challenge remains the same:

Commit to 30. Show up. Stay consistent. Trust the process.

Cannot wait to get stuck into this block and see what the next 8 weeks bring.

Hey all. Over the past week I have been working on a bit of a side project and thought I would share what I have been building.

What started as a basic Excel spreadsheet has evolved into a fully interactive BFT Metrics Dashboard that works both in your web browser and offline. After many iterations and improvements, it now tracks:

• Sessions completed
• PXI and monthly PXI targets
• Training time and calories
• Medal tracking and trends
• PBs and benchmark results (still some work to do there)
• Workout calendar views
• Goals and milestones
• Session insights and analytics
• Light and dark themes
• JSON import/export for backups

One of the coolest parts was importing all 539 of my sessions, from my very first session through to my latest, and seeing the data come to life with trends, milestones and achievements all in one place.

It is still a work in progress and will no doubt continue to evolve over time, but it has been a fun project and a great way to visualise my BFT journey.

AI helped speed up the process of building and refining it, but there was still plenty of planning, testing and tweaking involved along the way (and things breaking lol).

What do you think?

If you could add one feature to a BFT dashboard or tracking tool, what would it be? Keep in mind there are some limitations with HTML web pages, and I am definitely not a programmer!

Enjoy the screenshots below!

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Main Overview Tab. Also showing Light & Dark theme.

https://preview.redd.it/gxb4o25ibm5h1.png?width=1851&format=png&auto=webp&s=b9ddda3c87c8415c2519f4f64f2393beec6b5c13

https://preview.redd.it/vsrnf2hmbm5h1.png?width=1851&format=png&auto=webp&s=467bac2e032e7a7dd6909ecec089c49c059a2b5d

Add Session

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Sessions Tab:

https://preview.redd.it/oqvymi9pbm5h1.png?width=1851&format=png&auto=webp&s=0fcf2a109e981d832a350eba7513ae3e549ab7bf

Calendar tab:

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Activity tab:

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Charts tab:

https://preview.redd.it/0qmtthf5cm5h1.png?width=1851&format=png&auto=webp&s=1f8ca4ddea54da3f0fc3d14a74c7aa853299ec1f

https://preview.redd.it/qvh7nk97cm5h1.png?width=1851&format=png&auto=webp&s=b77cb37a6b911f9b6c8d64a1b90c23fdd0c20758

(More...) Dropdown
Medals Centre:

https://preview.redd.it/40gewjhacm5h1.png?width=1851&format=png&auto=webp&s=5fe1ceb1965d78527e6aeaa0ad291ce083d54ac9

PBs and Benchmark:

https://preview.redd.it/4ui7aud6fm5h1.png?width=1851&format=png&auto=webp&s=907563f9e4ff800ce8978f83e597e2a5dcdcd668

Session Insights:

https://preview.redd.it/86hfi7ewcm5h1.png?width=1851&format=png&auto=webp&s=4f89d03128198c00ccca23a9e5b4af821b3ea059

Goals

https://preview.redd.it/pjbw4iu0dm5h1.png?width=1866&format=png&auto=webp&s=4941dd1686e9cb6ba756da6184057bb98f6eeede

PXI

https://preview.redd.it/6t2o7wv7dm5h1.png?width=1851&format=png&auto=webp&s=61cedf5fd41c0799790b42d8c96c2f1030c9b487

https://reddit.com/link/1txacp5/video/7v4c9tev3e5h1/player

Week 9 | Performance Block
Here’s what’s in store for Saturday 6th June – Power [AU/NZ]

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⚡️The Lowdown (TL;DR)

• Final progression of Power
• 3 zones with grind and explosive exercise pairings
• Work in groups of four
• Complete both exercises within 90 seconds
• 10 total sets per zone, 5 working sets each
• Strong focus on power output, speed, and technique
• Goal: build strength and explosiveness 💥

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📘Session Intel:
Saturday wraps up the training block with the final progression of Power, combining strength, speed, and explosive movement to finish the week on a high.

Today's session pairs a grind movement with a ballistic movement in every zone, challenging your ability to produce force while maintaining speed and quality execution. The movements may be familiar, but the goal is to continue progressing by lifting heavier where appropriate while preserving power and intent.

This is a session that rewards strong technique, aggressive movement, and quality effort from start to finish.

What to Expect

• Final progression of Power
• 3 zones consisting of 2 exercises each
• Grind and explosive movement pairings
• Work in groups of four
• 90 second work periods
• 10 total sets per zone
• Strong focus on power output and movement quality

How the Session Works

1️⃣ Work in groups of four
2️⃣ Two athletes work while two athletes rest
3️⃣ Complete both exercises within 90 seconds
4️⃣ Begin with the grind movement
5️⃣ Move immediately into the explosive movement
6️⃣ Alternate working and resting rounds throughout the zone
7️⃣ Complete 10 total sets, with each athlete performing 5 working sets

This format allows for high quality power production, while providing recovery between efforts to maintain speed and explosiveness.

Your Focus Today

• Move with intent on every rep
• Maintain speed through all explosive movements
• Apply strong technique to your grind exercises
• Focus on quality output over rushing reps
• Use recovery periods to prepare for your next effort
• Finish the block with energy and purpose

The Gold of the Session

You should walk out feeling:

• More powerful through your major movement patterns
• Improved speed and explosiveness
• Stronger connection between strength and power
• More confidence in your technical execution
• Proud of the work completed throughout the block

This session is about force production, speed, and finishing the block with quality.
Stay explosive, stay focused, and finish 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 164 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/1twcrne/video/4vgkelccy65h1/player

Week 9 | Performance Block
Here’s what’s in store for Friday 5th June – Balanced [AU/NZ]

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⚡️The Lowdown (TL;DR)

• Final progression of Balanced
• 6 zones with 2 exercises per zone
• Superset format throughout the session
• 40 seconds work with 25 second transitions
• 6 total sets per zone, 3 sets on each exercise
• Strong focus on movement quality, control, and stability
• Goal: reinforce strong movement patterns and build stability 💪

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📘Session Intel:
Friday brings us the final progression of Balanced, closing out the week with a session focused on movement quality, control, and strengthening the smaller muscle groups that support our bigger lifts.

Today's session is an opportunity to apply everything we've worked on throughout the training block. While the loads may not be the heaviest of the week, the demand for precision, stability, and efficient movement remains high.

This session rewards patience, attention to detail, and quality execution on every rep.

What to Expect

• Final progression of Balanced
• 6 zones consisting of 2 exercises each
• Superset format throughout the session
• 40 second work periods
• 25 second transitions between exercises
• 6 total sets per zone
• Strong focus on movement quality and control

How the Session Works

1️⃣ Complete 6 zones in total
2️⃣ Each zone contains 2 exercises
3️⃣ Begin on the first exercise and work for 40 seconds
4️⃣ Take 25 seconds to transition to the second exercise
5️⃣ Alternate between both exercises until 6 total sets are completed
6️⃣ Complete 3 sets on each exercise per zone

This format reinforces movement quality, develops stability, and challenges the smaller supporting muscle groups that contribute to stronger compound lifts.

Your Focus Today

• Prioritise quality over quantity
• Move with control on every rep
• Focus on strong positioning throughout each exercise
• Stay consistent with your movement standards
• Be deliberate during every transition
• Apply the lessons learned throughout the training block

The Gold of the Session

You should walk out feeling:

• Improved movement quality
• Better stability and control
• Stronger supporting muscle groups
• Greater confidence in key movement patterns
• Well prepared for the upcoming training block

This session is about precision, control, and reinforcing strong foundations.
Stay focused, move with intent, 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 128 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/1tvfw5w/video/9vncz5od705h1/player

Week 9 | Performance Block
Here’s what’s in store for Thursday 4th June – Cardio HIIT [AU/NZ]

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⚡️The Lowdown (TL;DR)

• Final progression of Cardio HIIT
• Partner based workout with 8 exercises
• 8 sets per exercise
• 25 second work periods throughout
• Complete the designated target as quickly as possible
• No prescribed rest, recover while your partner works
• Goal: maximise output and maintain intensity 🔥

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📘Session Intel:
Thursday brings us the final progression of Cardio HIIT, delivering a fast paced session built around high intensity efforts, quick transitions, and efficient recovery.

Today's progression increases the challenge through longer work periods while maintaining the requirement to hit a designated target on every set. Success will come from balancing speed, output, and your ability to recover while your partner works.

This is a partner based session that rewards urgency, communication, and smart effort management.

What to Expect

• Final progression of Cardio HIIT
• Partner based workout
• One zone consisting of 8 exercises
• 8 sets at every exercise
• 25 second work periods throughout
• Designated targets on every set
• Strong focus on output, recovery, and transitions

How the Session Works

1️⃣ Work in pairs
2️⃣ Complete 8 sets at each exercise
3️⃣ Every set is 25 seconds long
4️⃣ Each exercise has a designated target to achieve
5️⃣ Complete the target as quickly as possible within the work period
6️⃣ As soon as you finish, transition quickly so your partner can begin
7️⃣ Take 2 minutes recovery before rotating to the next exercise

This format rewards high intensity effort, efficient movement, and maximising your recovery time while your partner works.

Your Focus Today

• Attack each set with intent
• Complete your target as efficiently as possible
• Transition quickly between athletes
• Maximise your recovery whenever your partner is working
• Maintain consistent output across all sets
• Communicate clearly with your partner

The Gold of the Session

You should walk out feeling:

• Improved cardiovascular capacity
• Better ability to produce high intensity output
• More efficient with transitions and recovery
• Greater confidence working under fatigue
• Accomplished after a demanding Cardio HIIT session

This session is about intensity, efficiency, and making every second count.
Stay sharp, move with purpose, and attack every set. 🔥

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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 161 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/1tug1d3/video/jfl3il6mps4h1/player

Week 9 | Performance Block
Here’s what’s in store for Wednesday 3rd June – Strength (Upper Body) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• Final progression of Strength
• Upper body dominant session
• Option to complete the regular Strength class or Bench Press 5RM Benchmark Test
• Screens 1 & 2: 4 exercises, 4 sets per exercise
• Screen 3: work towards a new 5 Rep Max Bench Press
• Strong focus on strength development, technique, and load progression
• Goal: test your progress and showcase your upper body strength 💪

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📘Session Intel:
Wednesday brings us the final progression of Strength for the block, with an Upper Body focus and the opportunity to take on our Bench Press 5RM Benchmark Test.

Much like Monday, today's session offers two pathways. You can either complete the regular Strength session, reinforcing the movement patterns and strength qualities developed throughout the block, or step into the testing zone and work towards establishing a new 5 Rep Max Bench Press.

Whether you're training or testing, today is about applying the work you've put in over recent weeks and finishing the block strong.

What to Expect

• Final progression of Strength
• Upper body dominant session
• Opportunity to complete the Bench Press 5RM Benchmark Test
• Two session options running simultaneously
• Option to complete the regular class or benchmark test
• Strong focus on strength development and movement quality
• Chance to showcase the progress made throughout the block

How the Session Works

Screens 1 & 2: Strength Session

1️⃣ Work through 4 exercises
2️⃣ Complete 4 sets at each exercise
3️⃣ Focus on applying the key movement patterns developed throughout the training block
4️⃣ Prioritise quality execution and consistent effort across all sets

This format allows you to continue building upper body strength while reinforcing strong movement mechanics.

Screen 3: Benchmark Testing

1️⃣ Complete the Bench Press 5RM Benchmark Test
2️⃣ Progressively build your load throughout the session
3️⃣ Use the early sets to establish confidence and consistency
4️⃣ Work towards achieving your strongest possible 5 Rep Max
5️⃣ Apply the lessons and techniques developed throughout the training block

The goal is to make smart load selections, maintain strong technique, and give yourself the best opportunity to achieve a new benchmark result.

Your Focus Today

• Prioritise quality movement on every rep
• Maintain strong bench press technique
• Build confidence through your warm up sets
• Make smart decisions with load progression
• Stay consistent with your setup and positioning
• Trust the work you've put in throughout the block

The Gold of the Session

You should walk out feeling:

• Stronger through your upper body
• More confident with your bench press
• Improved pressing mechanics and control
• A clearer understanding of your strength capacity
• Proud of the progress achieved throughout the block

This session is about measuring progress, applying your training, and finishing the block with confidence.

Stay focused, stay composed, and make your efforts count. 💪

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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 130 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/1ttef2u/video/fn2xz50ywk4h1/player

Week 9 | Performance Block
Here’s what’s in store for Tuesday 2nd June – Cardio Summit [AU/NZ]

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⚡️The Lowdown (TL;DR)

• Final progression of Cardio Summit
• 12 exercises completed as individuals
• 1 set per station, lasting 2 minutes 30 seconds
• Each station has a rep, calorie, or distance target
• 1 minute recovery after every exercise
• Strong focus on pacing, aerobic capacity, and heart rate control
• Goal: stay within the 80 to 89% heart rate zone while maintaining consistent output across all 12 stations 🔥

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📘Session Intel:
Tuesday brings us the final progression of Cardio Summit, wrapping up this phase of the block with a session that places a huge emphasis on pacing, aerobic capacity, and heart rate control.

Unlike previous progressions, today's format challenges you to work as an individual for extended periods, making your ability to manage effort and maintain consistency more important than ever.

The goal is not to go as hard as possible. The goal is to stay in the prescribed 80 to 89% heart rate zone, ideally sitting between 85 to 89%, while successfully achieving the target at each station.

What to Expect

• Final progression of Cardio Summit
• 12 exercises in one continuous zone
• Individual based workout format
• One set at each exercise
• 2 minutes 30 seconds of work per station
• 1 minute recovery between exercises
• Strong focus on pacing and heart rate management

How the Session Works

1️⃣ Complete 12 exercises in total
2️⃣ Each exercise has only 1 working set
3️⃣ Each set lasts 2 minutes 30 seconds
4️⃣ Every station has a designated rep, calorie, or distance target
5️⃣ How you achieve the target is completely up to you
6️⃣ After each station, you'll have 1 minute recovery
7️⃣ Continue through all exercises while maintaining your target heart rate zone

This format rewards consistency, control, and the ability to manage your effort across the entire session.

Your Focus Today

• Prioritise pacing over intensity
• Stay within the 80 to 89% heart rate zone
• Avoid starting too hard, too fast
• Find a sustainable work rate you can maintain
• Use recovery periods to lower your heart rate and reset
• Focus on consistency across all 12 exercises

The Gold of the Session

You should walk out feeling:

• More confident managing your pace
• Improved aerobic capacity
• Better awareness of your heart rate zones
• Greater control over your effort output
• Prepared to sustain quality work for longer durations

This session is about discipline, control, and learning how to maintain performance without burning out early.

Stay patient, stay consistent, and trust your pace. 🔥

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

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⚠️ Spoiler: Click to reveal PXI target

>!PXI 165 confirmed ✅️!<

------

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/1tsmhgk/video/207se11lte4h1/player

Week 9 | Performance Block
Here’s what’s in store for Monday 1st June – Strength (Lower Body) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• Lower Body Strength session with Benchmark Testing available
• Option to complete the regular Strength class or test your Barbell Back Squat 5RM
• Two sessions running simultaneously across the room
• Strength class: 4 exercises, 4 sets per exercise, working in groups of three
• Benchmark testing: 6 total sets, progressively building towards a new 5 Rep Max
• Strong focus on movement quality, technique, and load progression
• Goal: build strength, test your progress, and gain confidence under the barbell 💪

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📘Session Intel:
Monday kicks off the week with a Lower Body Strength session, featuring our Benchmark Testing Day for the Barbell Back Squat 5RM.

Today offers two pathways. Athletes can either complete the regular Strength session, continuing to build on the movement patterns developed throughout the training block, or take on the benchmark test, working towards establishing a new 5 Rep Max Back Squat.

With both sessions running simultaneously, the focus remains the same across the room: applying quality movement, consistent effort, and building confidence under load.

What to Expect

• Lower body dominant Strength session
• Benchmark Testing opportunity for Barbell Back Squat 5RM
• Two sessions running simultaneously
• Option to complete the regular class or benchmark test
• Strength focused training environment
• Emphasis on movement quality and progressive loading
• Small group working format

How the Session Works

Screens 1 & 2: Strength Session

1️⃣ Work in groups of three
2️⃣ One athlete works while two athletes rest
3️⃣ Complete the prescribed reps within 2 minutes 30 seconds
4️⃣ Complete 4 sets at each exercise
5️⃣ After completing all sets, take a 30 second changeover before rotating
6️⃣ Four exercises in total focused on the key movement patterns from this training block

This format allows for strong output on every set while maintaining quality movement and recovery between efforts.

Screen 3: Benchmark Testing

1️⃣ Complete 6 total sets of Barbell Back Squat
2️⃣ The first 2 sets are 4 minutes each
3️⃣ The final 4 sets are 8 minutes 20 seconds each
4️⃣ Progressively increase the load each round
5️⃣ Work towards establishing a new 5 Rep Max
6️⃣ Use each set to build confidence and prepare for your final testing effort

The goal is to make smart load selections throughout the session and arrive at your final set ready to achieve your strongest possible result.

Your Focus Today

• Prioritise quality movement before increasing load
• Stay disciplined with your setup and technique
• Use the early sets to build confidence and consistency
• Focus on strong bracing and positioning throughout every rep
• Make smart decisions with load progression
• Support and encourage those around you throughout the session

The Gold of the Session

You should walk out feeling:

• Stronger through your lower body
• More confident under the barbell
• Improved squat mechanics and positioning
• A clearer understanding of your strength capacity
• Proud of the effort applied throughout the session

This session is about measuring progress, building confidence, and showcasing the work you've put in throughout the block.

Stay focused, stay disciplined, and attack the day with confidence. 💪

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

------

⚠️ Spoiler: Click to reveal PXI target

>!PXI 137 confirmed ✅️!<

------

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 move into Week 9 and the final week of the Performance Block.

This week is all about benchmark testing, measuring progress, and putting the work from the past nine weeks into action. Throughout the week we'll be testing both strength and conditioning, while also completing the final progressions of several key training formats.

Expect a mix of strength testing, conditioning efforts, power development, and opportunities to see how far you've come since the beginning of the block.

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

Week 9 is about performance, execution, and finishing the block with confidence.

Key Points

• Monday 1 June – Strength (Lower Body Benchmark Testing)

We kick off the week with a lower body Strength session and our Barbell Back Squat Benchmark Test.

Members will either complete the normal Strength class or undertake their Back Squat testing.

Screens 1 and 2 will follow the standard class format, completing 4 sets on each exercise, while Screen 3 will be dedicated to testing.

Expect a strong focus on strength output, technique, and benchmark performance.

• Tuesday 2 June – Cardio Summit (Final Progression)

We move into the final progression of Cardio Summit.

Today you will complete 1 set on each exercise lasting 2 minutes 30 seconds, with the goal of maintaining effort within the 80–89% heart rate zone.

Following each working set, you will have 1 minute recovery before moving to the next station.

Expect a strong focus on aerobic conditioning, heart rate control, and sustained effort.

• Wednesday 3 June – Strength (Upper Body Benchmark Testing)

Wednesday brings the final progression of Strength with an upper body focus, alongside Bench Press Benchmark Testing.

Members will either complete the normal class format or undertake their Bench Press test.

Screens 1 and 2 will complete 4 working sets across the programmed exercises, while Screen 3 will be dedicated to testing.

Expect focus on upper body strength, lifting performance, and movement quality.

• Thursday 4 June – Cardio HIIT (Final Progression)

We move into the final progression of Cardio HIIT, working in pairs throughout the session.

There are 8 sets on each exercise, all using 25 second working intervals.

Each working set has a designated target that must be completed within the allocated time before immediately swapping with your partner.

Following each exercise, you will have 2 minutes recovery before rotating.

Expect high intensity efforts, repeat output, and strong partner accountability.

• Friday 5 June – Balanced (Final Progression)

The final progression of Balanced features 6 zones, each containing 2 superset exercises.

You will alternate between exercises using 40 seconds work and 25 seconds transition, completing a total of 6 sets per zone.

This results in 3 sets on each exercise before moving on.

Expect a balanced mix of strength, conditioning, stability, and movement control.

• Saturday 6 June – Power (Final Progression)

We wrap up the Performance Block with the final progression of Power.

There are 3 zones, each consisting of a grind movement paired with an explosive movement.

Working in groups of 4, two members will complete both exercises within the 90 second working window while the other pair recovers.

You will alternate throughout the session, completing 5 sets each within every zone.

Expect a strong emphasis on power production, explosiveness, and finishing the block with maximum intent.

✅ Week 9 Focus
• Benchmark testing and performance measurement• Lower body and upper body strength assessment• Aerobic conditioning and heart rate control• High intensity repeat efforts and work capacity• Power development and explosive movement quality• Finishing the Performance Block strong

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• Monday 1 June – Strength (Lower Body Benchmark Testing)

https://preview.redd.it/t3xbq0pjxc4h1.png?width=720&format=png&auto=webp&s=f6bf1fa0944da744fb82c633de9683e9ee35bb4d

• Tuesday 2 June – Cardio Summit (Final Progression)

https://preview.redd.it/6rkfpcjuxc4h1.png?width=720&format=png&auto=webp&s=aeb3fac4e7bad94a34df069e2a595feeb85dbd7d

• Wednesday 3 June – Strength (Upper Body Benchmark Testing)

https://preview.redd.it/2mjcdgywxc4h1.png?width=720&format=png&auto=webp&s=3453b6256b81347b70bacf67ff9ae8d69307349e

• Thursday 4 June – Cardio HIIT (Final Progression)

https://preview.redd.it/cxhoo90zxc4h1.png?width=720&format=png&auto=webp&s=643abc8393188659b71d512d8f4d4d1667e1795b

• Friday 5 June – Balanced (Final Progression)

https://preview.redd.it/k47tm260yc4h1.png?width=720&format=png&auto=webp&s=86a26e26546e8b5d3d29f88678302b1a10e75aba

• Saturday 6 June – Power (Final Progression)

https://preview.redd.it/wrr26zf1yc4h1.png?width=720&format=png&auto=webp&s=b343477d2fc5c5f23cc7b326ced28839c67646b4

https://reddit.com/link/1tqrd8o/video/r1gkpgs0c04h1/player

Week 8 | Performance Block
Here’s what’s in store for Saturday 30th May – Shred (Mixed) [AU/NZ]

⚠️ Please be advised that Saturday schedules may vary, with some studios running Shred before MAS Testing and others running MAS Testing only.

This Intel post covers Shred (Mixed) for members attending studios offering the Shred session on Saturday.

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⚡️The Lowdown (TL;DR)

• Final progression of Shred
• Mixed conditioning and strength session
• 3 training zones with 1 cardio and 2 strength zones
• Cardio zone includes 9 exercises at 45 seconds work
• Strength zones use 40 seconds on / 35 seconds off
• Session runs in 4 x 12 minute blocks
• Strong focus on technical positioning and movement quality
• Combination of conditioning output and strength work
• Goal: build strength and conditioning under fatigue 💪

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📘Session Intel:
Saturday wraps up the week with the final progression of Shred, bringing together both conditioning and strength in a well balanced mixed format.

Today’s session combines a dedicated cardio zone with both upper body and lower body strength zones, challenging your ability to transition between conditioning efforts and quality strength work while managing fatigue.

The goal is to maintain strong movement quality throughout the session, especially as the conditioning work begins to accumulate and fatigue levels rise.

Expect a challenging but rewarding session that combines conditioning, strength, and technical execution to finish the training week strong.

What to Expect

• Final progression of Shred
• Mixed conditioning and strength session
• 3 training zones across the workout
• 1 cardio zone and 2 strength zones
• Strength zones include upper body and lower body focuses
• Session runs in 4 x 12 minute blocks
• Strong focus on movement quality under fatigue
• Combination of conditioning output and strength work
• Emphasis on maintaining technical positioning throughout

How the Session Works

Cardio Zone

1️⃣ This zone contains 9 exercises
2️⃣ Complete 1 set at each exercise
3️⃣ Every set runs for 45 seconds
4️⃣ You will have a 35 second transition between exercises

• Focus on maintaining consistent conditioning output
• Manage your pace and breathing throughout the zone
• Aim to maintain strong movement quality as fatigue builds

Strength Zones

1️⃣ There are 2 strength zones
2️⃣ One zone focuses on upper body strength
3️⃣ One zone focuses on lower body strength
4️⃣ Complete 3 sets at each exercise
5️⃣ Work for 40 seconds on and 35 seconds off
6️⃣ There is a 60 second changeover before moving on

• Focus on maintaining strong technical positioning throughout lifts
• Continue challenging yourself with appropriate loading
• Prioritise quality movement over rushing reps
• Maintain consistent strength output under fatigue

Session Flow

1️⃣ Complete the cardio zone
2️⃣ Move to your first strength zone
3️⃣ Return to the cardio zone
4️⃣ Finish in your final strength zone

This session challenges your ability to balance conditioning demands, strength output, and movement quality throughout longer working blocks.

Your Focus Today

• Maintain strong technical positioning throughout the session
• Focus on consistent conditioning output in the cardio zone
• Challenge yourself with appropriate loading in the strength zones
• Stay composed as fatigue levels rise across the workout
• Prioritise quality movement in every zone
• Finish the week with strong effort and intent

The Gold of the Session

You should walk out feeling

• Improved conditioning capacity and endurance
• Better ability to combine strength and conditioning effectively
• Increased confidence maintaining movement quality under fatigue
• Improved control through upper and lower body strength work
• Well rounded and satisfied finishing the training week

This session is about conditioning, strength, and quality movement under fatigue.
Move well, stay strong, and finish the week proud 💪

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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/1tprskl/video/tzpue1pzln3h1/player

Week 8 | Performance Block
Here’s what’s in store for Friday 29th May – Strength (Lower Body) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• Lower body dominant Strength session
• Strong focus on the current refining phase
• 4 exercises across the workout
• Working in groups of 3 throughout the session
• 4 total sets at each exercise
• 2 minute 30 second working blocks
• Continued use of prescribed 5RM percentages
• Focus on technical execution and movement quality
• Goal: refine lower body strength control and consistency before testing 💪

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📘Session Intel:
Friday brings a lower body focused Strength session, continuing our current refining phase as we prepare for upcoming testing next week.

Today’s session is designed to sharpen movement quality, reinforce technical consistency, and build confidence working with prescribed percentages of your established 5RM loading.

Rather than chasing maximal efforts, the emphasis today is on controlled execution, smart loading, and producing strong repeatable reps as volume gradually decreases across the session.

You’ll be working in small teams throughout the workout, balancing quality strength output with structured recovery between efforts.

Expect a focused lower body strength session that rewards control, composure, and technical precision under load.

What to Expect

• Lower body dominant Strength session
• Strong focus on the current refining phase
• 4 exercises across the workout
• Working in groups of 3
• 4 total sets at each exercise
• 2 minute 30 second working blocks
• Continued use of prescribed 5RM percentages
• Focus on quality movement and technical consistency
• Emphasis on preparing for upcoming testing week

How the Session Works

1️⃣ You will work in groups of 3
2️⃣ Each exercise contains a prescribed rep target
3️⃣ Every set runs for 2 minutes and 30 seconds
4️⃣ Your group works together to complete the required reps
5️⃣ Once all reps are complete, any remaining time becomes your recovery period
6️⃣ Each exercise is completed for 4 total sets

• Rep ranges will gradually decrease toward 4 reps across the session
• Continue working within your prescribed 5RM percentages
• Focus on maintaining quality execution rather than chasing maximal loads
• Prioritise strong positioning and movement control throughout every lift
• The goal is to build confidence and consistency before testing week

This session challenges your ability to maintain technical precision, strength control, and consistent output under progressively heavier loading.

Your Focus Today

• Prioritise quality reps over unnecessary fatigue
• Maintain strong lower body positioning throughout lifts
• Focus on controlled tempo and execution
• Stay composed under heavier percentages
• Use recovery periods to reset and prepare effectively
• Maintain consistent technique across every working set

The Gold of the Session

You should walk out feeling

• Improved lower body strength control
• Better consistency through technical execution
• Increased confidence working with heavier percentages
• Improved ability to manage load and movement quality together
• Well prepared heading into next week’s testing phase

This session is about precision, control, and quality strength execution.
Lift with intent, stay composed, and focus on quality through every rep 💪

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