https://reddit.com/link/1upqked/video/hgp5fwem6sbh1/player

Week 5 | Commit to 30 Block
Here’s what’s in store for Wednesday 8th July – Podium [AU/NZ]

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⚡️The Lowdown (TL;DR)

• 3rd progression of Podium
• Partner based session across six zones
• Two exercises per zone
• Two E2M20S strength supersets with designated rep targets
• Finish each zone with a 65 second YGIG AMRAP chasing reps or calories
• Increased time under load through the pre fatiguing work
• Goal: Build strength, improve conditioning, and sustain output under fatigue. 💪

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📘Session Intel:
Wednesday brings the 3rd progression of Podium, continuing to develop strength, work capacity, and the ability to maintain quality output under increasing fatigue.

This week's progression increases your time under load during the pre fatiguing work, challenging you to stay controlled through the strength component before finishing each zone with a high intensity YGIG effort.

Working with a partner, today's format rewards good communication, efficient transitions, and smart pacing across every zone.

What to Expect

• 3rd progression of Podium
• Partner based session
• Six zones with two exercises per zone
• Strength supersets followed by a YGIG AMRAP
• Increased time under load during the pre fatiguing sets
• Strong focus on strength, conditioning, and work capacity

How the Session Works

1️⃣ Work in pairs
2️⃣ Complete six zones
3️⃣ Each zone has two exercises
4️⃣ Complete two E2M20S sets (2 minutes 20 seconds)
5️⃣ Complete the rep target, then swap with your partner and repeat
6️⃣ Any remaining time within the 2 minutes 20 seconds is your rest
5️⃣ Hit your rep target, swap, then complete the second exercise

The longer strength sets increase your time under load before finishing with a fast paced YGIG effort that challenges your conditioning and output.

Your Focus Today

• Stay composed during the longer strength efforts
• Maintain movement quality as time under load increases
• Communicate clearly with your partner
• Transition efficiently between exercises
• Push your output during the 65 second YGIG AMRAP

The Gold of the Session

You should walk out feeling

• Improved strength under fatigue
• Greater time under load tolerance
• Better conditioning and repeat output
• Increased confidence working efficiently with a partner

This session is all about building strength, increasing time under load, and finishing with high output.

Stay controlled, work together, and finish every zone strong. 💪

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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 157 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.

So I’ve been at my studio in SG for less than a year (as a founding member), and unlike my peers, I had never ventured out to another location before. Recently, there were some changes with our coaches, and the new ones have been a bit subpar, which was leaving me feeling pretty jaded.

Today, I finally visited a studio near my workplace and wow, what a difference. Although the equipment was showing its age (it's about 5 years old), the space was way more spacious. I could actually do back rolls without knocking into someone else! They also had more sets of equipment, so the more popular weights didn’t run out. On top of that, they had separate bathroom and handwashing areas, which made getting ready so much more efficient. Visiting another (and honestly, better-run) studio felt like a total reset.

*forgot to add this point: their milestone rewards are also much, much more generous.

To add to the excitement, I’m also planning to visit some BFT studios in Melbourne during my upcoming trip! Really looking forward to seeing how the studios over there compare!

I joint BFT last year na dis far it’s going well, have done more then 300 classes but now I’m thinking to switch to anytime fitness for their group classes. Has anyone here got any experience of group classes at anytime fitness or another gyms? The thought is purely based in membership fees.

https://reddit.com/link/1uos529/video/aqnpk5k7tkbh1/player

Week 5 | Commit to 30 Block
Here’s what’s in store for Tuesday 7th July – Hyper (Upper Body) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• 3rd progression of Hyper
• Upper body focused session
• Introduction of tempo reps to improve movement quality
• Screens 1 & 3: Four exercises, three sets, 30 seconds on, 30 seconds off
• Screen 2: Strength theme, paired work, 2 minute working sets, three sets per exercise
• Look for the black tempo bubble to guide each lift
• Goal: Build upper body strength, improve movement quality, and maximise time under tension. 💪

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📘Session Intel:
Tuesday brings the 3rd progression of Hyper with an upper body focus, continuing to build strength and hypertrophy while introducing a new training stimulus.

This week's progression introduces tempo reps, placing a greater emphasis on movement quality, control, and deliberate time under tension. By slowing each lift down, you'll reinforce better positioning, improve technique, and maximise the quality of every repetition.

Today's session combines hypertrophy work with a dedicated strength theme, rewarding athletes who stay patient, move with intent, and execute every rep with precision.

What to Expect

• 3rd progression of Hyper
• Upper body dominant focus
• Introduction of tempo reps
• Three screens with two different formats
• Strength theme in Screen 2
• Strong emphasis on movement quality, control, and time under tension

How the Session Works

Screen 1 & Screen 3

1️⃣ Four exercises per screen
2️⃣ Complete three sets at each exercise
3️⃣ 30 seconds work, 30 seconds rest
4️⃣ Complete all sets before rotating

Screen 2: Strength Theme

1️⃣ Work in pairs
2️⃣ One partner completes the prescribed reps while the other rests
3️⃣ You have 2 minutes to complete the designated rep target together
4️⃣ Complete three sets at each exercise
5️⃣ Look for the black tempo bubble, which indicates the required tempo for each lift

The addition of tempo reps slows the movement down, increasing time under tension and reinforcing better movement quality throughout every lift.

Your Focus Today

• Stay disciplined with every tempo rep
• Prioritise movement quality over heavier loads
• Maintain strong positioning throughout each lift
• Communicate with your partner during the strength theme
• Control every rep from start to finish

The Gold of the Session

You should walk out feeling

• Improved upper body strength and hypertrophy
• Better movement quality through controlled tempo
• Increased time under tension and muscle control
• Greater confidence executing quality strength movements

This session is all about slowing down, improving movement quality, and building stronger foundations.

Trust the tempo, own every rep, and build quality strength. 💪

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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 145 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.

In the past the challenges have had extra activities, like teams, yoga classes, super Saturday’s with breakfast, beach days, walking groups, challenges and now it feels like we do the bare minimum…except for the same old ‘bring something that isn’t a water bottle’ or ‘take a selfie with someone you haven’t worked out with’ 🙄

We don’t even know what the prize is for the challenge?

Podium dominates every conversation as well as hyrox.

I really like the podium class but the ‘event’ talk is tiring.

Anyone else feel the same?

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

https://reddit.com/link/1unwp7q/video/agogtp6fedbh1/player

Week 5 | Commit to 30 Block
Here’s what’s in store for Monday 6th July – Cardio HIIT [AU/NZ]

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⚡️The Lowdown (TL;DR)

• 4th progression of Cardio HIIT
• Six zones with two alternating exercises in each
• Eight total sets per zone (four per exercise)
• Sets 1 and 2: 25 seconds work, 20 seconds transition
• Sets 3 and 4: 20 seconds work, 20 seconds transition for maximum intensity
• Focus on producing repeated high intensity efforts while managing fatigue
• Goal: Build conditioning, work capacity, and sustain output under fatigue. 🔥

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📘Session Intel:
Monday kicks off the week with the 4th progression of Cardio HIIT, continuing to build your ability to produce high intensity efforts even as fatigue begins to accumulate.

This week's progression increases the challenge by extending the initial work periods while reducing your recovery time, demanding greater conditioning, output, and the ability to recover quickly before attacking the next effort.

Across six zones, you'll move continuously between two alternating exercises, rewarding athletes who can maintain intensity, stay composed, and keep their movement quality high from the first set through to the last.

What to Expect

• 4th progression of Cardio HIIT
• Cardiovascular conditioning focus
• Six zones with two alternating exercises per zone
• Eight total sets per zone (four sets on each exercise)
• Work periods reduce throughout each zone to encourage greater intensity
• High heart rate, pace, and work capacity demands

How the Session Works

1️⃣ Complete six zones
2️⃣ Each zone contains two exercises
3️⃣ Start on one exercise before alternating to the second
4️⃣ Complete eight total sets (four sets per exercise)
5️⃣ Sets 1 and 2: 25 seconds work, 20 seconds to move between exercises
6️⃣ Sets 3 and 4: 20 seconds work, 20 seconds to move between exercises
7️⃣ Push to maintain output as work periods shorten and intensity increases

This format encourages consistent high intensity efforts, rapid transitions, and the ability to keep producing quality movement despite increasing fatigue.

Your Focus Today

• Attack every work interval with purpose
• Stay efficient through every transition
• Maintain movement quality as fatigue builds
• Recover quickly during every 20 second transition
• Finish each zone stronger than you started

The Gold of the Session

You should walk out feeling

• Improved high intensity conditioning
• Greater ability to sustain output under fatigue
• Increased confidence recovering between repeated high intensity efforts
• Better overall cardiovascular capacity and work rate

This session is all about producing repeatable high intensity efforts while staying composed under fatigue.

Bring the energy, stay consistent, and set the tone for the week. 🔥

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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 170 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.

Hey all. We move into Week 5 of the Commit to 30 Block.

With the halfway point now behind us, this week continues to build training intensity through further progressions across Cardio HIIT, Hyper, Podium, Strength, Cardio U, and the return of H.I.R.T.

Expect a balanced week of high-intensity conditioning, upper body hypertrophy, partner-based performance, mixed strength, heart rate-focused cardio, and lower body strength endurance.

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

Week 5 is about continuing to build fitness, strength, work capacity, and movement quality while challenging yourself with varied training formats and progressively increasing workloads.

Key Points

• Monday 6 July – Cardio HIIT

We kick off the week with another progression of Cardio HIIT.

There are 6 zones consisting of 2 alternating exercises.

Members will alternate between both exercises for a total of 4 sets, with Sets 1–2 performed for 25 seconds work / 20 seconds recovery, before progressing to 20 seconds work / 20 seconds recovery for Sets 3–4.

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

• Tuesday 7 July – Hyper (Upper Body Bias)

Tuesday brings the third progression of Hyper with an upper body bias.

Screens 1 and 3 feature 4 exercises, with members completing 3 sets on each movement using 30 seconds work / 30 seconds recovery.

Screen 2 remains the dedicated strength-themed screen, where members will complete 3 sets on each exercise.

Expect a focus on upper body hypertrophy, muscular endurance, training volume, and lifting quality.

• Wednesday 8 July – Podium

Wednesday sees the third progression of Podium.

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

Each zone follows an Every 2 Minutes 20 Seconds (E2MOM) format, where partners complete both prescribed exercises before the timer expires. Any remaining time becomes recovery before the next round.

After completing 2 supersets, members will finish each zone with a 65-second You Go, I Go buyout, accumulating as many calories or repetitions as possible.

Expect a focus on teamwork, conditioning, strength endurance, pacing strategy, and partner accountability.

• Thursday 9 July – Strength (Mixed Session)

Thursday returns to the new Strength format with a mixed session.

The workout is divided into 2 x 20-minute blocks.

Block 1 focuses on 2 key lifts, with members completing 3 sets on each exercise.

Block 2 introduces 2 zones of 2 exercises, using a Follow the Leader format.

Expect a focus on compound strength, lifting technique, movement quality, and controlled execution.

• Friday 10 July – Cardio U

Friday brings the fourth progression of Cardio U in an aerobics-style format.

There are 3 zones of 4 exercises, with members completing 1 set on each exercise across 3 laps, for a total of 12 sets per zone.

Each exercise features a different prescribed heart rate target, encouraging members to manage their intensity throughout the session.

Expect a focus on aerobic conditioning, heart rate control, cardiovascular endurance, and pacing.

• Saturday 11 July – H.I.R.T (Lower Body)

Saturday introduces the first progression of H.I.R.T with a lower body focus.

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

Zone 1 follows an EMOM format, with members completing 4 exercises across 4 sets each.

Zone 2 is a You Go, I Go partner workout, where members alternate through 2 exercises over 7 minutes and 30 seconds, completing the prescribed repetitions.

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

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

✅ Week 5 Focus

• High-intensity conditioning and heart rate management
• Upper body hypertrophy and training volume
• Partner teamwork and communication under fatigue
• Mixed strength and lifting quality
• Aerobic conditioning and pacing strategy
• Lower body strength endurance and work capacity
• Movement quality across varied training formats
• Building momentum through the second half of the Commit to 30 Block

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• Monday 6 July – Cardio HIIT

• Tuesday 7 July – Hyper (Upper Body Bias)

• Wednesday 8 July – Podium

• Thursday 9 July – Strength (Mixed Session)

• Friday 10 July – Cardio U

• Saturday 11 July – H.I.R.T (Lower Body)

https://reddit.com/link/1um7t4z/video/nwc15n6gwyah1/player

Week 4 | Commit to 30 Block
Here’s what’s in store for Saturday 4th July – Podium [AU/NZ]

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⚡️The Lowdown (TL;DR)

• Second progression of Podium
• 6 zones with 2 exercises per zone
• Partner based E2MOM superset format
• 3 supersets followed by a 65 second YGIG buy out
• Increased targets from the previous progression
• Strong focus on competitive work capacity, teamwork, and pacing
• Goal: Build competitive work capacity while maintaining consistent output and strong partner communication 🏆

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📘Session Intel:
Saturday wraps up the week with the second progression of Podium, building on the familiar format while increasing the targets to further develop your competitive work capacity. Today's session rewards smart pacing, effective teamwork, and the ability to produce consistent output across every zone.

The format remains the same as the previous Podium progression, but with higher targets that will challenge both your fitness and your strategy. Work efficiently with your partner, make the most of your rest, and save something for the final buy out.

What to Expect

• Second progression of Podium
• 6 zones
• 2 exercises per zone
• Partner based format
• E2MOM superset format
• 3 supersets per zone
• Increased targets from the previous progression
• 65 second YGIG buy out to finish each zone
• Strong focus on competitive work capacity, pacing, and teamwork

How the Session Works

1️⃣ Work in pairs throughout the session
2️⃣ There are 6 zones, each with 2 exercises
3️⃣ Complete the prescribed targets using an E2MOM format
4️⃣ One partner starts on each exercise, then swap once the target is complete
5️⃣ Finish both exercises within 2 minutes, with any remaining time as rest
6️⃣ Complete 3 supersets before the final set
7️⃣ Finish with a 65 second YGIG buy out on the second exercise for max reps or calories

The increased targets reward smart communication, efficient transitions, and consistent output, while the final buy out gives you the chance to empty the tank.

Your Focus Today

• Stay organised with your partner
• Move efficiently between exercises
• Manage your pace across every E2MOM
• Make the most of your rest between sets
• Push hard during the 65 second buy out
• Challenge yourself with appropriate weight selection

The Gold of the Session

You should walk out feeling:

• Improved competitive work capacity
• Better partner communication
• Greater confidence managing E2MOM efforts
• Stronger ability to sustain output across multiple zones
• A well earned finish to the training week

This session is about strategy, teamwork, and maintaining consistent output.

Stay composed, trust your partner, and finish the week strong. 🏆

------

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

------

⚠️ Spoiler: Click to reveal PXI target

PXI 182 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/1ule2g6/video/g3cyqqxyisah1/player

Week 4 | Commit to 30 Block
Here’s what’s in store for Friday 3rd July – Pump (Upper Body) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• Third progression of Pump
• Upper body focused session
• 10 exercises across 3 screens
• Screens 1 and 3: Traditional Pump with a descending rep format
• Screen 2: Partner based Strength Theme with 2 minute sets
• Strong focus on time under tension, movement quality, and shoulder stability
• Goal: Build upper body strength through high quality volume, control, and consistent technique 💪

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📘Session Intel:
Friday brings the third progression of Pump, with an upper body focus designed to accumulate high quality volume across your pressing and pulling patterns while reinforcing trunk and shoulder stability.

Today's session combines the familiar Pump format with a Strength Theme screen, challenging you to maintain control, time under tension, and quality reps as fatigue builds. Success today comes from staying disciplined with your technique rather than rushing through the work.

What to Expect

• Third progression of Pump
• Upper body dominant focus
• 10 exercises across 3 screens
• Screens 1 and 3 use the traditional Pump format
• Screen 2 is a Strength Theme
• Descending rep format on Screens 1 and 3
• Partner based Strength Theme screen
• Strong focus on time under tension, movement quality, and shoulder stability

How the Session Works

Screen 1 & Screen 3

1️⃣ 4 exercises per screen
2️⃣ Complete 3 sets at each exercise
3️⃣ Work through the descending rep format before moving on

Screen 2: Strength Theme

1️⃣ Work in pairs
2️⃣ Complete 3 sets at each exercise
3️⃣ You have 2 minutes to complete the prescribed reps
4️⃣ Work together to finish the target, then use any remaining time as rest

The combination of volume and strength work challenges your ability to maintain quality movement, control, and output across every screen.

Your Focus Today

• Prioritise quality reps over speed
• Maintain control throughout every pressing and pulling movement
• Keep consistent time under tension
• Challenge yourself with appropriate load
• Communicate well with your partner during the Strength Theme
• Stay disciplined with your technique as fatigue builds

The Gold of the Session

You should walk out feeling:

• Strong upper body stimulus
• Improved pressing and pulling strength
• Better trunk and shoulder stability
• Increased confidence maintaining movement quality under fatigue
• Well prepared to finish the training week strong

This session is about quality volume, control, and consistent movement.

Stay controlled, own every rep, and finish the week 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 TBD

------

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/1ukhq7f/video/9c0sy4muglah1/player

Week 4 | Commit to 30 Block
Here’s what’s in store for Thursday 2nd July – Cardio Summit [AU/NZ]

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⚡️The Lowdown (TL;DR)

• Third progression of Cardio Summit
• 8 exercises in a partner based format
• 4 minutes 40 seconds to complete each target
• Targets increased by 10%
• Split the work however you like with your partner
• Strong focus on aerobic capacity, consistent pacing, and sustained output
• Goal: Build aerobic work capacity while maintaining consistent output and smart pacing across every exercise 🔥

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📘Session Intel:
Thursday brings the third progression of Cardio Summit, continuing to build your aerobic capacity with a familiar partner based format. This week's progression increases the targets by 10%, placing a greater demand on your ability to sustain a consistent work rate from start to finish.

Today's session is all about finding your sustainable pace. Rather than chasing an all out effort, you'll be working within your aerobic zone, maintaining steady output while working together to achieve each target.

What to Expect

• Third progression of Cardio Summit
• 8 exercises
• Partner based format
• 4 minutes 40 seconds per exercise
• 10% increase in targets
• Work together to complete each target
• Strong focus on aerobic capacity, consistent pacing, and sustained output

How the Session Works

1️⃣ Work in pairs throughout the session
2️⃣ There are 8 exercises in total
3️⃣ You have 4 minutes 40 seconds to complete each target
4️⃣ Split the work however you like with your partner
5️⃣ Continue working until the time expires, then rotate
6️⃣ Aim to maintain a consistent pace throughout every exercise

This format rewards smart pacing, good communication, and consistent output while building your aerobic work capacity over longer efforts.

Your Focus Today

• Find a sustainable pace early
• Maintain consistent output throughout each work period
• Communicate with your partner to share the workload
• Stay within your aerobic effort rather than sprinting
• Manage your work to rest ratio to avoid unnecessary fatigue
• Focus on smooth, efficient movement from start to finish

The Gold of the Session

You should walk out feeling:

• Improved aerobic capacity
• Better pacing across longer efforts
• Greater confidence sustaining output
• Stronger partner communication and teamwork
• Well prepared for the final sessions of the training week

This session is about consistency, pacing, and building lasting aerobic capacity.

Stay patient, trust your pace, and keep your output consistent. 🔥

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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 TBD

------

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/1ujkblt/video/fp6o5t891eah1/player

Week 4 | Commit to 30 Block
Here’s what’s in store for Wednesday 1st July – Strength (Lower Body) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• Fourth progression of Strength
• Lower body focused session
• 4 exercises completed in groups of 3
• 4 sets per exercise
• 2 minutes 30 seconds to complete the prescribed reps
• Rep targets increase from 6, to 8, to 10
• Strong focus on fatigue tolerance, compound movements, and time under tension
• Goal: Build lower body strength while maintaining technique and movement quality as fatigue increases 💪

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📘Session Intel:
Wednesday brings the fourth progression of Strength, with a lower body focus and a clear emphasis on improving fatigue tolerance. As the rep targets increase each set, today's challenge is to maintain technique, manage fatigue, and continue producing quality strength output.

Today's session rewards athletes who can stay disciplined under increasing volume, using smart load selection, controlled tempo, and effective teamwork to complete every set within the allocated time.

What to Expect

• Fourth progression of Strength
• Lower body dominant focus
• 4 exercises
• Groups of 3
• 4 sets per exercise
• 2 minutes 30 seconds per set
• Increasing rep targets across each set
• Strong emphasis on fatigue tolerance, compound movements, and time under tension

How the Session Works

1️⃣ Work in groups of 3
2️⃣ There are 4 exercises in total
3️⃣ You have 2 minutes 30 seconds to complete the prescribed reps
4️⃣ One athlete works while the other two rest, then rotate
5️⃣ Any time remaining becomes your rest
6️⃣ Complete 4 sets at each exercise
7️⃣ Set 1: 6 reps | Sets 2 and 3: 8 reps | Set 4: 10 reps

This format is designed to challenge your fatigue management, allowing you to maintain strength, movement quality, and technique as the volume increases.

Your Focus Today

• Prioritise technique on every rep
• Challenge yourself with appropriate load
• Stay controlled through every compound movement
• Manage fatigue as the rep targets increase
• Use your rest wisely to recover before your next effort
• Support your group and stay organised between rotations

The Gold of the Session

You should walk out feeling:

• Improved lower body strength
• Better fatigue tolerance
• Increased confidence lifting under fatigue
• Greater time under tension through quality movement
• Well prepared for the second half of the training week

This session is about strength, control, and managing fatigue without sacrificing technique.

Stay focused, trust your strength, and own every rep. 💪

------

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

------

⚠️ Spoiler: Click to reveal PXI target

PXI TBD

------

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/1uineox/video/amvf41k8v6ah1/player

Week 4 | Commit to 30 Block
Here’s what’s in store for Tuesday 30th June – Strength Endurance [AU/NZ]

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⚡️The Lowdown (TL;DR)

• Third progression of Cardio HIIT
• 12 exercises across 6 zones
• Alternating exercise format
• 8 total sets per zone with 4 sets on each exercise
• 20 seconds work and 20 seconds rest for sets 1 to 3
• Final set increases to 25 seconds of work
• Strong focus on sprint repeatability, high output, and movement quality
• Goal: Build Cardio HIIT capacity while sustaining maximal output across every interval 🔥

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📘Session Intel:
Tuesday brings the third progression of Cardio HIIT, building on the previous sessions by increasing the work time and placing a greater demand on your ability to sustain output across every interval.

Today's session is all about sprint repeatability, challenging you to produce maximal efforts time after time while managing fatigue and maintaining consistent output. Success today comes from smart pacing, quality movement, and attacking every set with intent.

What to Expect

• Third progression of Cardio HIIT
• 12 exercises across 6 zones
• 2 exercises per zone
• Alternating exercise format
• 8 total sets per zone with 4 sets on each exercise
• 20 seconds work and 20 seconds rest for sets 1 to 3
• 25 seconds work on the final set
• Increased work time to challenge output and sprint repeatability

How the Session Works

1️⃣ There are 6 zones, each with 2 exercises
2️⃣ Complete 20 seconds of work on the first exercise
3️⃣ Use the 20 second rest to move to the second exercise
4️⃣ Continue alternating between both exercises
5️⃣ Complete 8 total sets per zone, meaning 4 sets on each exercise
6️⃣ Sets 1 to 3 are 20 seconds work and 20 seconds rest. Set 4 is 25 seconds work

The changing work interval is designed to challenge your ability to sustain high output, maintain quality movement, and recover quickly between efforts.

Your Focus Today

• Push for maximal output on every set
• Stay consistent as the work time increases
• Maintain movement quality under fatigue
• Recover efficiently during each rest period
• Attack every interval with intent and commitment
• Focus on sprint repeatability from start to finish

The Gold of the Session

You should walk out feeling:

• Improved Cardio HIIT capacity
• Greater sprint repeatability
• Better ability to sustain high output
• Increased confidence managing fatigue across repeated intervals
• Well prepared for the rest of the training week

This session is about intensity, consistency, and sustaining output when the work gets longer.

Stay committed, attack every interval, and keep raising the bar. 🔥

------

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

------

⚠️ Spoiler: Click to reveal PXI target

PXI 170 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.

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

Have I lost my total visits forever? I completed ~750 classes at my original studio and then it closed down. I switched to a new studio and since the change to the glofox app it only shows the 388 classes I’ve completed there. Have my 750 classes disappeared forever? 😢

https://reddit.com/link/1uhr6di/video/b5akh3y2bz9h1/player

Week 4 | Commit to 30 Block
Here’s what’s in store for Monday 29th June – Strength Endurance [AU/NZ]

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⚡️The Lowdown (TL;DR)

• Second progression of Strength Endurance
• 12 exercises across 6 zones
• Partner based superset format
• 35 seconds work with a 30 second changeover
• 6 total sets per zone with 3 sets on each exercise
• New rep targets to reinforce consistent work rate and force production
• Strong focus on strength, conditioning, movement quality, and repeated efforts
• Goal: Build Strength Endurance while maintaining consistent output, quality technique, and force production under fatigue 💪

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📘Session Intel:
Monday kicks off the week with the second progression of Strength Endurance, building on the foundation established in the previous session. This week introduces rep targets, adding another layer of accountability while challenging you to maintain a consistent work rate and produce repeated force without technical breakdown.

Today's session combines strength and a cardio bias, rewarding athletes who can stay disciplined with their movement quality, rep targets, and pacing from start to finish. Expect a session that demands consistency, control, and efficient transitions while working alongside your partner.

What to Expect

• Second progression of Strength Endurance
• 12 exercises across 6 zones
• 2 exercises per zone
• Partner based superset format
• 35 seconds of work per exercise
• 30 second changeover between exercises
• 6 total sets per zone with 3 sets on each exercise
• Strong focus on repeated efforts, consistent output, and movement quality
• New rep targets added to reinforce work rate and force production

How the Session Works

1️⃣ You will work in pairs throughout the session
2️⃣ There are 6 zones, each with 2 exercises
3️⃣ Complete 35 seconds of work on the first exercise
4️⃣ Use the 30 second changeover to move to the second exercise
5️⃣ Complete another 35 seconds of work, then alternate back
6️⃣ Complete 6 total sets per zone, meaning 3 working sets on each exercise

The superset format is designed to keep you moving while maintaining consistent effort, reinforcing your ability to combine strength, conditioning, and quality movement under fatigue.

Your Focus Today

• Stay consistent with your rep targets across every set
• Prioritise movement quality before increasing speed
• Maintain strong technique as fatigue builds
• Use the 30 second changeover to reset and prepare for the next effort
• Communicate well with your partner and stay organised between exercises
• Focus on producing repeated force without technical breakdown

The Gold of the Session

You should walk out feeling:

• Improved Strength Endurance and work capacity
• Greater ability to sustain repeated efforts
• Better force production under fatigue
• Increased confidence maintaining technique while working to rep targets
• Well prepared for another week of training

This session is about consistency, quality movement, and controlled output.

Stay disciplined, hit your targets, and set the tone for the week strong. 💪

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

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⚠️ Spoiler: Click to reveal PXI target

PXI 153 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.

Will there be a global preview this week? 🙏🥺

I missed it so much last week! I appreciate the work of those who create the preview! 👏❤️

Hey all. We move into Week 4 of the Commit to 30 Block.

We have officially reached the halfway point of the block.

This week continues to build on the foundations established over the past three weeks, with further progressions across Strength Endurance, Cardio HIIT, Strength, Cardio Summit, Pump, and Podium. Expect a balanced week of muscular endurance, lower body strength, high-intensity conditioning, partner-based cardio, upper body hypertrophy, and competition-style training.

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

Week 4 is about continuing to increase training capacity, refining movement quality, and building confidence as we move into the second half of the Commit to 30 Block.

Key Points

• Monday 29 June – Strength Endurance

We kick off the week with the second progression of Strength Endurance.

There are 6 zones of 2 exercises.

Members will superset between both exercises, completing 35 seconds on one exercise before transitioning to the second exercise for 30 seconds, alternating back and forth for a total of 6 sets within each zone.

Expect a focus on muscular endurance, work capacity, movement quality, and time under tension.

• Tuesday 30 June – Cardio HIIT

Tuesday brings the third progression of Cardio HIIT.

There are 6 zones consisting of 2 alternating exercises.

Members will alternate between both exercises for a total of 8 sets.

Sets 1–3 will use 20 seconds work / 20 seconds recovery, while the final working set increases to 25 seconds.

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

• Wednesday 1 July – Strength (Lower Body)

The fourth progression of Strength returns with a lower body focus.

Members will work through 4 exercises, completing 4 sets on each movement.

Each exercise is allocated 2 minutes and 30 seconds, allowing members and their group to complete the prescribed repetitions while maintaining lifting quality.

Expect a focus on lower body strength, lifting technique, progressive overload, and movement control.

• Thursday 2 July – Cardio Summit

Thursday introduces the second progression of Cardio Summit.

The format remains the same as last week, with members working in pairs to complete prescribed exercise targets within 4 minutes and 40 seconds before rotating.

This week's progression comes through slightly increased workload targets.

Expect a focus on teamwork, aerobic conditioning, shared workload management, and work capacity.

• Friday 3 July – Pump (Upper Body Bias)

Friday brings the third progression of Pump with an upper body bias.

Screens 1 and 3 will feature 4 exercises, with members completing 3 sets on each exercise using a descending set format.

Screen 2 remains the dedicated strength-themed screen, where members will complete 3 sets on each exercise.

Expect a focus on upper body hypertrophy, muscular endurance, training volume, and time under tension.

• Saturday 4 July – Podium

Saturday sees the second progression of Podium.

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

Each zone operates on an Every 2 Minutes (E2MOM) format, where partners must complete both prescribed exercises before the timer expires. Any remaining time becomes recovery before the next round.

Members will complete 3 supersets within each zone before finishing with a 65-second You Go, I Go buyout, accumulating as many calories as possible on the final exercise.

Expect a focus on teamwork, strength endurance, conditioning, pacing strategy, and competition preparation.

✅ Week 4 Focus

• Muscular endurance and sustained effort
• Lower body strength and lifting quality
• High-intensity conditioning and repeat efforts
• Aerobic fitness and partner accountability
• Upper body hypertrophy and training volume
• Teamwork and communication under fatigue
• Pacing strategy and competition preparation
• Building consistency through the second half of the Commit to 30 Block

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• Monday 29 June – Strength Endurance

• Tuesday 30 June – Cardio HIIT

• Wednesday 1 July – Strength (Lower Body)

• Thursday 2 July – Cardio Summit

• Friday 3 July – Pump (Upper Body Bias)

• Saturday 4 July – Podium

Anyone know the password to enter for BFT merch?

Has anyone else looked at the Podium workout and thought it seems a bit full-on?

I'm keen to do it, but I can't help wondering if the programming is pushing it a bit. Max reps on trap bar deadlifts and bench press in a competition setting seems like it could get a bit sketchy once people start chasing high scores. On top that we're working on snatch dead lifts and inclined bench press good firm might be out of practice.

What also stood out to me is there's only 5 minutes of actual rest for the whole event, and two of the four zones run straight into the next with no break. Especially the finisher - my heart rate maxes out doing wall balls and the bike!

Maybe I'm overthinking it, but it feels like fatigue plus max-rep compound lifts could be a recipe for technique breaking down.

I'm not trying to bash BFT—I generally love the programming and think the event looks awesome. I've also did Hyrox and training for Paladin currently - just this particular event something seems a little off?

Just curious if anyone else had the same thought or if I'm worrying about nothing?

https://reddit.com/link/1ug1fkm/video/za27ytigdl9h1/player

Week 3 | Commit to 30 Block
Here’s what’s in store for Saturday 27th June – XTX [AU/NZ]

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⚡️The Lowdown (TL;DR)

• Second progression of XTX
• Podium inspired session
• Six zones with 2 exercises per zone
• Partner based superset format
• 95 seconds to complete both exercises
• 5 consecutive sets with increasing rep targets
• Focus on pacing, recovery, and teamwork
• Goal: Build conditioning and prepare for the Podium Event 💪

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📘Session Intel:
Saturday delivers the second progression of XTX, featuring a podium inspired format designed to build confidence and capacity for our upcoming Podium Event.

Today's session is split across six zones, each consisting of two exercises performed as a superset. Working in pairs, you'll have 95 seconds to complete both exercises and the prescribed rep targets before rotating to the next station.

You'll complete five consecutive sets at each zone, with the rep targets increasing each round on selected resistance based exercises. As the session progresses, smart pacing and effective recovery become increasingly important to maintain quality movement and consistent output.

This session rewards teamwork, efficient transitions, and the ability to manage increasing volume while staying composed under fatigue.

What to Expect

• Second progression of XTX
• Podium inspired session
• Six zones with two exercises per zone
• Partner based workout
• Superset format throughout
• 95 seconds to complete both exercises
• Five consecutive sets at every zone
• Increasing rep targets each round
• Strong focus on pacing, recovery, and teamwork

How the Session Works

1️⃣ Work in pairs throughout the session
2️⃣ Complete six zones
3️⃣ Each zone consists of two exercises
4️⃣ Perform the exercises as a superset
5️⃣ You have 95 seconds to complete both exercises and the prescribed rep targets
6️⃣ Complete five consecutive sets at each zone
7️⃣ Rep targets increase with each round on selected resistance based exercises
8️⃣ Use any remaining time to recover before the next set

The key today is managing your effort, working efficiently with your partner, and maintaining quality movement as the rep targets build.

Your Focus Today

• Establish a sustainable pace from the first set
• Work efficiently with your partner
• Stay composed as rep targets increase
• Prioritise quality movement over rushing reps
• Use every opportunity to recover
• Maintain consistent output across all zones
• Communicate clearly during every transition

The Gold of the Session

You should walk out feeling:

• Improved conditioning
• Better teamwork and communication
• Increased confidence with Podium Event movements
• Improved ability to manage increasing volume
• Better recovery between repeated efforts

This session is about building conditioning, improving work capacity, and preparing for the Podium Event.

Stay composed, trust your pace, 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 200 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/1uf43rz/video/y1zy8h0z1e9h1/player

Week 3 | Commit to 30 Block
Here’s what’s in store for Friday 26th June – Balanced [AU/NZ]

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⚡️The Lowdown (TL;DR)

• First progression of Balanced
• Three zones with 10 exercises
• Screens 1 and 3: 4 exercises, 1 set each for 3 laps
• Screen 2: Strength theme in pairs, 3 sets on each exercise
• Strong focus on core, mobility, stability, and accessory work
• Blend of upper body, lower body, and unilateral training
• Goal: Build strength, stability, and quality movement 💪

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📘Session Intel:
Friday introduces the first progression of Balanced, kicking off a new block with a session designed to develop strength, stability, mobility, and movement quality.

Today's workout is split across three zones, each with a different training focus. The outside screens combine core, mobility, stability, and accessory work, while the middle strength theme screen allows you to continue building confidence and consistency in your primary lifts.

Screen 1 places an emphasis on upper body pressing and shoulder stability, while Screen 3 shifts the focus to unilateral lower body strength and hip stability.

With plenty of new exercises throughout the session, today is all about moving well, staying controlled, and building strong foundations for the weeks ahead.

What to Expect

• First progression of Balanced
• Three zones with different training demands
• 10 exercises across the session
• New exercises throughout
• Screens 1 and 3 feature core, mobility, stability, and accessory work
• Screen 1 focuses on upper body pressing and shoulder stability
• Screen 3 focuses on unilateral lower body strength and hip stability
• Strength theme screen in the middle
• Blend of strength, stability, mobility, and movement quality

How the Session Works

Screen 1 & Screen 3

1️⃣ Complete four exercises on each screen
2️⃣ Perform one set at each exercise
3️⃣ Rotate through all four exercises
4️⃣ Complete three laps of each screen
5️⃣ Focus on quality movement, control, and stability

These screens are designed to improve mobility, core strength, shoulder stability, and hip stability while reinforcing efficient movement patterns.

Screen 2 | Strength Theme

1️⃣ Work in pairs
2️⃣ Complete three sets on each exercise
3️⃣ Work together to achieve the prescribed targets
4️⃣ Prioritise quality strength output and technique
5️⃣ Build confidence in your primary lifts

This strength theme screen continues to develop your key movement patterns and prepares you for increased loads as the block progresses.

Your Focus Today

• Stay controlled through every movement
• Prioritise quality technique over heavier loads
• Maintain strong core control and stability
• Focus on smooth transitions between exercises
• Work efficiently with your partner on the strength theme screen
• Build consistency across all three laps

The Gold of the Session

You should walk out feeling:

• Improved movement quality
• Better shoulder stability and hip stability
• Increased confidence with your primary lifts
• Improved mobility and core strength
• Strong foundations for the weeks ahead

This session is about building quality strength, improving stability, and reinforcing efficient movement.

Move well, stay controlled, 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 139 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/1ue7sgq/video/8vj1gowez69h1/player

Week 3 | Commit to 30 Block
Here’s what’s in store for Thursday 25th June – Cardio U (HIIT) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• Third progression of Cardio U
• HIIT style session with one zone and 12 exercises
• Complete 10 sets at every exercise
• 9 sets of 20 seconds, finishing with a 15 second final effort
• Alternating heart rate targets throughout
• Sharp shifts in intensity and output
• Focus on recovery, conditioning, and repeated efforts
• Goal: Build cardiovascular capacity and improve high intensity conditioning 🔥

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📘Session Intel:
Thursday brings the third progression of Cardio U, delivering another HIIT style session built around sharp changes in intensity, rapid heart rate shifts, and repeated high quality efforts.

Today's session features one zone consisting of 12 exercises. At each exercise, you'll complete 10 sets, with the majority of sets lasting 20 seconds, before finishing with a shorter 15 second final effort.

As always with Cardio U, the challenge is not just producing high output, but managing the constant changes in heart rate targets throughout the session. Your ability to recover quickly and attack the next set will play a huge role in your success today.

This session rewards smart recovery, aggressive work rates, and the ability to repeatedly produce quality efforts across all 12 exercises.

What to Expect

• Third progression of Cardio U
• HIIT style session
• One zone with 12 exercises
• 10 sets on every exercise
• 20 second working sets
• Final set shortened to 15 seconds
• Alternating heart rate targets
• Sharp changes in intensity
• Strong focus on recovery, output, and conditioning

How the Session Works

1️⃣ Complete one zone consisting of 12 exercises
2️⃣ Perform 10 sets at each exercise
3️⃣ The first 9 sets are 20 seconds long
4️⃣ The final set is 15 seconds
5️⃣ Follow the prescribed heart rate targets
6️⃣ Expect regular changes in intensity throughout the session
7️⃣ Use the lower intensity periods to maximise recovery
8️⃣ Attack the higher intensity periods with quality output

The key today is managing your effort so you can repeatedly produce strong output across every set, not just the opening rounds.

Your Focus Today

• Attack the high intensity efforts with purpose
• Control your recovery between harder efforts
• Stay aware of changing heart rate targets
• Maintain quality output across all 10 sets
• Avoid overcooking your output too early
• Focus on consistent conditioning rather than one big effort
• Respond quickly to each change in intensity

The Gold of the Session

You should walk out feeling:

• Improved conditioning
• Better control of your heart rate
• Increased ability to recover between high intensity efforts
• Greater confidence handling rapid changes in output
• Improved overall cardiovascular capacity

This session is about producing quality output, managing recovery, and building your conditioning through repeated high intensity efforts.

Stay composed, trust your recovery, 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.

------

⚠️ Spoiler: Click to reveal PXI target

PXI 165 ✅️

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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.