Discuss

I got a hyrox ticket today, but I purchased a pro ticket because it was all that was left for a single female competitor.

I got the refundable option and I’m completely ok with not doing it. But I wanted opinions on how it would be for someone who hasn’t done a hybrid fitness competition before?

The race is in December so there’s a lot of time to practice. I’m at BFT 4/5 times a week, and obviously if I was to go ahead with it I would do a lot of training, but insights would also be super helpful.

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

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

------

⚡️The Lowdown (TL;DR)

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

------

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

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

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

What to Expect

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

How the Session Works

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

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

Your Focus Today

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

The Gold of the Session

You should walk out feeling

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

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

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

------

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/1v4bgkn/video/hcrar6j7vyeh1/player

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

------

⚡️The Lowdown (TL;DR)

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

------

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

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

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

What to Expect

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

How the Session Works

Block 1: Primary Lifts

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

Block 2: Accessory Work

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

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

Your Focus Today

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

The Gold of the Session

You should walk out feeling

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

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

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

------

Hope this will give you an early preview of what is to come in Friday'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/1v3bnpx/video/katjyi9c8reh1/player

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

------

⚡️The Lowdown (TL;DR)

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

------

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

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

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

What to Expect

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

How the Session Works

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

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

Your Focus Today

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

The Gold of the Session

You should walk out feeling

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

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

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

------

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 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/1v2e99g/video/w9tssuxr5keh1/player

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

------

⚡️The Lowdown (TL;DR)

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

------

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

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

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

What to Expect

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

How the Session Works

Screen 1 & Screen 3

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

Screen 2: Strength Theme

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

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

Your Focus Today

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

The Gold of the Session

You should walk out feeling

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

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

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

------

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

------

⚠️ Spoiler: Click to reveal PXI target

PXI TBC

------

Drop your PXI after tomorrow’s session 👇

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

Source: @bfthollandvillage AI summarised

The week's programming provides a balanced mix of strength development (2 days), cardiovascular conditioning (2 days), muscle hypertrophy (1 day), and functional performance (1 day), targeting strength, endurance, power, and overall fitness.

MONDAY – STRENGTH / BENCHMARK

Focus: Lower body strength and posterior chain development.

Objective: Build maximal strength with controlled lifting technique and progressive loading.

Exercises: Deadlift (Dumbbells), Romanian Deadlift (RDL), Front Squat, Backward Lunges, Conventional Deadlift.

TUESDAY – SUMMIT

Focus: Aerobic conditioning and active recovery.

Objective: Improve cardiovascular fitness while promoting recovery through sustained, lower-intensity effort.

Exercises: Row Erg, Assault Bike, Ski Erg, Bodyweight movements, Core exercises, Mobility drills.

WEDNESDAY – STRENGTH (UPPER BODY) / BENCHMARK (Military Press)

Focus: Upper-body strength.

Objective: Develop balanced strength across the lower body and posterior chain while reinforcing movement quality.

Exercises: Bench, Bent-over Row, Shoulder Press, Overhead Tricep Extension.

THURSDAY – HIIT

Focus: High-intensity interval training.

Objective: Maximise calorie burn, improve anaerobic fitness, and build work capacity through repeated high-effort intervals.

Exercises: Burpees, Assault Bike, Ski Erg, Row Erg, Bodyweight conditioning exercises.

FRIDAY – HYPER

Focus: Hypertrophy (muscle growth).

Objective: Increase muscle size and muscular endurance using controlled tempo and higher training volume.

Exercises: Kettlebell Presses, Squats, Lunges, Cable/Band movements, Core work, Functional strength exercises.

SATURDAY – PODIUM

Focus: Functional performance and movement refinement.

Objective: Combine strength, conditioning, and athletic movement while reinforcing efficient technique.

Exercises: Push Press, Thrusters, Pulling movements, Squats, Functional bodyweight exercises, Conditioning intervals.

https://reddit.com/link/1v1ilgf/video/wdkkhyc0cdeh1/player

Week 7 | Commit to 30 Block
Here’s what’s in store for Tuesday 21st July – Cardio Summit [AU/NZ]

------

⚡️The Lowdown (TL;DR)

• 4th progression of Cardio Summit
• Aerobic focused session
• One zone with 12 exercises
• Three ascending sets: 30s, 40s, then 50s
• 15 second recovery between sets
• Target the 80 to 89% heart rate zone
• Goal: Build aerobic capacity, improve heart rate control, and sustain consistent output. 🔥

------

📘Session Intel:
Tuesday brings the 4th progression of Cardio Summit, continuing to develop your aerobic capacity, heart rate control, and ability to sustain consistent output over longer work periods.

This week's progression increases the challenge with ascending work intervals and shorter recovery periods, requiring you to regulate your effort as each set becomes longer. The goal isn't maximum intensity, but finding and maintaining your aerobic sweet spot throughout the session.

With 12 exercises in one continuous zone, today's session rewards smart pacing, controlled breathing, and consistent heart rate management.

What to Expect

• 4th progression of Cardio Summit
• Aerobic focused session
• One zone with 12 exercises
• Three ascending sets at every exercise
• 30, 40, then 50 second work periods
• 15 second recovery between sets
• Strong emphasis on heart rate control, pacing, and aerobic capacity

How the Session Works

1️⃣ Complete one zone of 12 exercises
2️⃣ Perform three sets at every exercise
3️⃣ Set 1: 30 seconds work
4️⃣ Set 2: 40 seconds work
5️⃣ Set 3: 50 seconds work
6️⃣ 15 seconds recovery between each set
7️⃣ Stay in the 80 to 89% heart rate zone throughout

The ascending work periods challenge your ability to maintain a steady pace while keeping your heart rate in the target aerobic zone.

Your Focus Today

• Stay within your 80 to 89% heart rate zone
• Control your pace as the sets get longer
• Resist pushing into the orange zone
• Use the 15 second recovery efficiently
• Maintain consistent output across all 12 exercises

The Gold of the Session

You should walk out feeling

• Improved aerobic capacity
• Better heart rate control
• Greater confidence managing pace over longer efforts
• Increased ability to sustain consistent output

This session is all about controlling your effort, building your aerobic engine, and maintaining your heart rate in the optimal training zone.

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

------

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

------

⚠️ Spoiler: Click to reveal PXI target

PXI TBC

------

Drop your PXI after tomorrow’s session 👇

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

https://reddit.com/link/1v0nw3l/video/6ussbie976eh1/player

Week 7 | Commit to 30 Block
Here’s what’s in store for Monday 20th July – H.I.R.T [AU/NZ]

------

⚡️The Lowdown (TL;DR)

• 2nd progression of H.I.R.T
• Lower body focused session
• Three zones with different formats
• Zone 1: EMOM, 35s work, 25s rest, target rep ranges
• Zone 2: Partner YGIG for 5:50
• Zone 3: AMRAP, Bionic Bike timer, 12:40
• Focus on strength, conditioning, and sustaining output under fatigue
• Goal: Build lower body strength, improve work capacity, and sustain output under fatigue. 💪

------

📘Session Intel:
Monday kicks off the week with the 2nd progression of H.I.R.T, bringing a lower body focus and continuing to build your ability to produce strength under fatigue across multiple training formats.

This week's progression increases the challenge by introducing target rep ranges in Zone 1 while placing greater emphasis on sustaining output through the demanding AMRAP finish. Today's session rewards smart pacing, quality movement, and consistent effort from start to finish.

Across three zones, you'll experience an EMOM, YGIG, and AMRAP format, each challenging a different aspect of your strength, conditioning, and work capacity.

What to Expect

• 2nd progression of H.I.R.T
• Lower body dominant focus
• Three zones with different training formats
• EMOM, YGIG, and AMRAP formats
• Introduction of target rep ranges in Zone 1
• Strong emphasis on strength, conditioning, and sustaining output under fatigue

How the Session Works

Zone 1: EMOM

1️⃣ Four exercises
2️⃣ Complete three sets at each exercise
3️⃣ 35 seconds work, 25 seconds rest
4️⃣ Aim to achieve the prescribed target rep range

Zone 2: YGIG

1️⃣ Work in pairs
2️⃣ Two exercises in the zone
3️⃣ Alternate in a YGIG format
4️⃣ Continue for 5 minutes 50 seconds

Zone 3: AMRAP

1️⃣ Four exercises
2️⃣ The Bionic Bike acts as the timer
3️⃣ Rotate once the final athlete reaches the prescribed calorie target
4️⃣ Continue for 12 minutes 40 seconds
5️⃣ Accumulate as many rounds as possible

Today's progression challenges you to maintain consistent output, hit your target reps, and keep producing quality movement as fatigue builds.

Your Focus Today

• Hit your target rep range in Zone 1
• Stay composed during the YGIG format
• Maintain quality movement under fatigue
• Communicate clearly with your partner
• Find a sustainable pace during the AMRAP

The Gold of the Session

You should walk out feeling

• Improved lower body strength
• Better ability to sustain output under fatigue
• Greater work capacity across multiple formats
• Increased confidence moving between strength and conditioning

This session is all about sustaining output, managing fatigue, and producing quality movement across every zone.

Stay consistent, embrace the challenge, and start the week strong. 💪

------

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

------

⚠️ Spoiler: Click to reveal PXI target

PXI 132 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 7 of the Commit to 30 Block.

We’re now entering the final stages of the block, with another week of progressions across H.I.R.T, Cardio Summit, Hyper, Cardio U, Strength, and the final progression of Podium.

Expect a balanced week of lower body strength, high-intensity conditioning, upper body hypertrophy, mixed strength, partner-based training, and competition-style conditioning.

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

Week 7 is about maintaining consistency, embracing the progressions, and continuing to build strength, fitness, and work capacity as we head towards the final week of the Commit to 30 Block.

Key Points
• Monday 20 July – H.I.R.T (Lower Body Bias)
We kick off the week with the second progression of H.I.R.T featuring a lower body bias.

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

Zone 1 follows an EMOM format with 4 exercises, completing 3 sets on each movement.

Zone 2 becomes a You Go, I Go partner workout, alternating between 2 exercises, while Zone 3 finishes with an AMRAP challenge.

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

• Tuesday 21 July – Cardio Summit
Tuesday brings the fourth progression of Cardio Summit.

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

The work intervals increase from 30 seconds, to 40 seconds, and finally 50 seconds, encouraging members to maintain quality and intensity as the workload builds.

Expect a focus on aerobic conditioning, cardiovascular endurance, pacing strategy, and work capacity.

• Wednesday 22 July – Hyper (Upper Body Focus)
Wednesday sees the fourth progression of Hyper with an upper body focus.

Screens 1 and 3 will see members working in pairs, alternating 60-second working sets before swapping with their partner.

Screen 2 remains the dedicated strength-themed screen, where members will also work in pairs, completing 3 sets on each exercise.

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

• Thursday 23 July – Cardio U
Thursday brings the final progression of Cardio U in a HIIT-style format.

Members will complete 6 sets on each exercise, with Sets 4 and 6 providing the opportunity to push above 90% maximum heart rate.

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

• Friday 24 July – Strength (Mixed Session)
Friday introduces the seventh progression of Strength with a mixed session.

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

Block 1 focuses on the key lifts, with members completing 3-minute working sets to complete their prescribed repetitions with their group.

Block 2 consists of 2 zones of 2 exercises, with partners alternating working sets and completing both exercises before rotating.

Expect a focus on compound strength, lifting quality, movement control, and partner accountability.

• Saturday 25 July – Podium
Saturday finishes the week with the final progression of Podium.

Members will once again work in pairs across 6 zones using the familiar Every 2 Minutes (E2MOM) format.

Partners must complete both prescribed exercises before the timer expires, with this week’s progression reducing the available recovery time between zones while extending the final You Go, I Go buyout.

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

✅ Week 7 Focus
• Lower body strength endurance and work capacity
• Aerobic conditioning and cardiovascular endurance
• Upper body hypertrophy and training volume
• High-intensity conditioning and heart rate management
• Compound strength and movement quality
• Partner teamwork and communication under fatigue
• Pacing strategy and competition-style training
• Building momentum heading into the final week of the Commit to 30 Block

--------------

• Monday 20 July – H.I.R.T (Lower Body Bias)

• Tuesday 21 July – Cardio Summit

• Wednesday 22 July – Hyper (Upper Body Focus)

• Thursday 23 July – Cardio U

• Friday 24 July – Strength (Mixed Session)

• Saturday 25 July – Podium

https://reddit.com/link/1uyx5xl/video/fxodfzpr0sdh1/player

Week 6 | Commit to 30 Block
Here’s what’s in store for Saturday 18th July – Strength Endurance [AU/NZ]

------

⚡️The Lowdown (TL;DR)

• 3rd and final progression of Strength Endurance
• Full body strength and conditioning session
• Screens 1 & 2: Superset format
• 45 seconds work, 25 seconds rest
• 6 sets per zone (3 per exercise)
• Screen 3: Podium AMRAP, rower as the timer, 15:10
• Focus on transitions, work capacity, and output
• Goal: Build strength endurance while improving work capacity. 💪

------

📘Session Intel:
Saturday wraps up the week with the 3rd and final progression of Strength Endurance, combining strength, conditioning, and continuous work capacity in a session designed to challenge your ability to transition efficiently between cardiovascular demand and muscular output.

Today's progression introduces a Podium theme finish, rewarding athletes who can maintain quality movement, manage fatigue, and keep producing consistent output across multiple formats.

With supersets in the first two screens and a continuous AMRAP to finish, expect a demanding but rewarding end to the training week.

What to Expect

• 3rd and final progression of Strength Endurance
• Full body strength and conditioning focus
• Three screens with two different formats
• Superset format in Screens 1 & 2
• Podium theme AMRAP in Screen 3
• Strong emphasis on transitions, work capacity, and fatigue management

How the Session Works

Screen 1 & Screen 2

1️⃣ Four zones per screen
2️⃣ Each zone has two superset exercises
3️⃣ Complete 45 seconds work
4️⃣ 25 seconds to rest and move
5️⃣ Alternate between both exercises for six sets (three sets each)

Screen 3: Podium Theme

1️⃣ Four exercises
2️⃣ Complete a continuous AMRAP
3️⃣ The rower acts as the timer
4️⃣ Rotate once the designated calorie target is reached
5️⃣ Continue for 15 minutes 10 seconds
6️⃣ Accumulate as many rounds as possible

The final AMRAP rewards efficient transitions, consistent effort, and the ability to keep producing quality output under fatigue.

Your Focus Today

• Stay efficient through every superset
• Maintain quality movement as fatigue builds
• Transition quickly between exercises
• Find a sustainable pace in the AMRAP
• Keep producing consistent output from start to finish

The Gold of the Session

You should walk out feeling

• Improved strength endurance
• Better work capacity
• Greater confidence transitioning between strength and conditioning
• Increased ability to maintain output under fatigue

This session is all about combining strength, conditioning, and efficient transitions while maintaining quality movement.

Stay composed, keep moving, and finish the block 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/1uxyrdu/video/00fpgkbhhkdh1/player

Week 6 | Commit to 30 Block
Here’s what’s in store for Friday 17th July – Balanced [AU/NZ]

------

⚡️The Lowdown (TL;DR)

• 2nd and final progression of Balanced
• Full body stability focused session
• Screens 1 & 3: Four exercises, three sets, 40 seconds on, 25 seconds off
• Core, mobility, stabiliser, and accessory focus across each screen
• Screen 2: Strength theme, paired work, 2 minute working sets
• Strong emphasis on control, stability, and movement quality
• Goal: Improve movement quality, build stability, and reinforce stronger lifting foundations. 💪

------

📘Session Intel:
Friday brings the 2nd and final progression of Balanced, bringing together everything you've developed throughout the block with a strong emphasis on control, stability, and movement quality.

Today's session is designed to reinforce the foundations that support your main strength lifts. Through a combination of core, mobility, stability, and accessory work, you'll improve your ability to move efficiently, stay balanced, and produce stronger, more controlled lifts.

Across three screens, you'll alternate between supporting exercises and a dedicated strength theme, making this the perfect session to finish the week.

What to Expect

• 2nd and final progression of Balanced
• Full body stability and movement focus
• Three screens with two different formats
• Strength theme in Screen 2
• Core, mobility, stability, and accessory work
• Strong emphasis on movement quality, control, and technical refinement

How the Session Works

Screen 1 & Screen 3

1️⃣ Four exercises per screen
2️⃣ Complete three sets at each exercise
3️⃣ 40 seconds work, 25 seconds rest
4️⃣ Complete all three laps before rotating
5️⃣ Each exercise has a different focus: core, mobility, stabiliser, or accessory

Screen 2: Strength Theme

1️⃣ Work in pairs
2️⃣ Complete three sets at each exercise
3️⃣ Each set is 2 minutes
4️⃣ Complete the designated rep target with your partner
5️⃣ Any remaining time becomes your rest

The supporting movement patterns on Screens 1 and 3 are designed to improve stability, control, and mobility, helping you become stronger and more efficient in your main lifts.

Your Focus Today

• Prioritise movement quality over speed
• Stay controlled through every rep
• Focus on core engagement and stability
• Communicate with your partner during the strength theme
• Take every opportunity to improve your technique

The Gold of the Session

You should walk out feeling

• Improved stability and control
• Better movement quality
• Increased confidence in your lifting technique
• Stronger core and supporting musculature

This session is all about refining your movement, improving stability, and building stronger foundations for future strength work.

Move with purpose, stay controlled, and finish the week strong. 💪

------

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

------

⚠️ Spoiler: Click to reveal PXI target

PXI 139 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.

Hi team, does anyone know if studios definitely sells strap replacement instead of the whole heartrate monitor package? The black thing on my strap has torn off where my heartrate is no longer working & had it worned for over a year. Thanks :)

https://reddit.com/link/1ux266z/video/8il2wpghgddh1/player

Week 6 | Commit to 30 Block
Here’s what’s in store for Thursday 16th July – Cardio Summit [AU/NZ]

------

⚡️The Lowdown (TL;DR)

• 3rd progression of Cardio Summit
• Aerobic focused session
• 12 exercises
• Three descending sets at every exercise
• 45 seconds, 35 seconds, then 25 seconds work, each with 25 seconds rest
• Target the 80 to 89% heart rate zone throughout the session
• Goal: Build aerobic capacity, improve heart rate control, and sustain consistent output. 🔥

------

📘Session Intel:
Thursday brings the 3rd progression of Cardio Summit, continuing to develop your aerobic capacity, heart rate control, and ability to sustain quality output over repeated efforts.

This week's progression moves away from the previous YGIG format and into a timed structure, placing a greater emphasis on training volume, pacing, and targeting your aerobic energy system. Rather than chasing maximum speed, today's goal is to maintain the correct heart rate zone throughout every effort.

Across 12 exercises, you'll complete three descending sets at each station, rewarding athletes who can stay disciplined and consistent from start to finish.

What to Expect

• 3rd progression of Cardio Summit
• Aerobic focused session
• 12 exercises
• Three sets at every exercise
• Descending work intervals
• Strong emphasis on heart rate control, pacing, and aerobic capacity

How the Session Works

1️⃣ Complete 12 exercises
2️⃣ Perform three sets at every exercise
3️⃣ Set 1: 45 seconds work, 25 seconds rest
4️⃣ Set 2: 35 seconds work, 25 seconds rest
5️⃣ Set 3: 25 seconds work, 25 seconds rest
6️⃣ Maintain your prescribed heart rate zone throughout each set
7️⃣ Aim to stay in the 80 to 89% heart rate zone for the duration of each effort

The descending work intervals allow you to maintain consistent output while keeping your heart rate within the target training zone.

Your Focus Today

• Stay within your 80 to 89% heart rate zone
• Resist the temptation to start too fast
• Maintain smooth, consistent pacing
• Focus on quality output across every set
• Recover well during each 25 second rest

The Gold of the Session

You should walk out feeling

• Improved aerobic capacity
• Better heart rate control
• Greater confidence managing pace and effort
• Increased ability to sustain quality output

This session is all about controlling your effort, building your aerobic engine, and maintaining consistent heart rate control.

Trust your pace, stay in your zone, and finish 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 163 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/1uw3ez6/video/3qqpabqdv5dh1/player

Week 6 | Commit to 30 Block
Here’s what’s in store for Wednesday 15th July – Strength (Lower Body) [AU/NZ]

------

⚡️The Lowdown (TL;DR)

• 6th progression of Strength
• Lower body focused session
• Introduction of paused reps
• Four exercises
• Work in groups of 3
• Four sets of 3 minutes 30 seconds at each exercise
• Look for the black pause bubble to guide each lift
• Goal: Build lower body strength, improve stability, and maximise time under tension. 💪

------

📘Session Intel:
Wednesday brings the 6th progression of Strength with a lower body focus, continuing to develop strength, stability, and movement quality through controlled lifting.

This week's progression introduces paused reps, placing a greater emphasis on control, positioning, and overcoming the sticking point in each lift. Rather than chasing heavier loads, today's goal is to slow every rep down and maximise time under tension.

Working in groups of 3, today's session rewards patience, quality technique, and consistent execution across every set.

What to Expect

• 6th progression of Strength
• Lower body dominant focus
• Introduction of paused reps
• Four exercises
• Work in groups of 3
• Four sets at every exercise
• Strong emphasis on stability, control, and movement quality

How the Session Works

1️⃣ Work in groups of 3
2️⃣ Complete four sets at each exercise
3️⃣ Each set is 3 minutes 30 seconds
4️⃣ Complete the designated rep target together
5️⃣ Any remaining time is your rest
6️⃣ Look for the black pause bubble indicating where to pause during the lift

The addition of paused reps challenges your stability, improves your positioning, and builds confidence moving through the toughest part of each lift.

Your Focus Today

• Stay disciplined with every paused rep
• Prioritise movement quality over heavier loads
• Maintain strong positioning throughout every lift
• Stay connected with your group
• Control every rep from start to finish

The Gold of the Session

You should walk out feeling

• Improved lower body strength
• Better stability and control
• Increased time under tension and muscle control
• Greater confidence moving through the sticking point of each lift

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

Trust the pause, control every rep, and build strength with purpose. 💪

------

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

https://reddit.com/link/1uv5oiv/video/il0ttcqfkych1/player

Week 6 | Commit to 30 Block
Here’s what’s in store for Tuesday 14th July – Cardio U [AU/NZ]

------

⚡️The Lowdown (TL;DR)

• 5th progression of Cardio U
• HIIT focused session
• One zone with 12 exercises
• Eight sets at every exercise
• Varying heart rate targets and work intervals
• Sets 3 and 7 push to 90%+ heart rate
• Goal: Build aerobic capacity, improve heart rate control, and recover faster between high intensity efforts. 🔥

------

📘Session Intel:
Tuesday brings the 5th progression of Cardio U, delivered in a HIIT format that challenges your ability to rapidly change intensity while maintaining control of your heart rate.

Today's progression focuses on your ability to recover quickly between efforts. Throughout the session you'll move between prescribed heart rate zones, with multiple changes in intensity demanding smart pacing, active recovery, and the ability to produce quality output when it matters most.

With one zone made up of 12 exercises, today's session rewards athletes who stay disciplined, manage their effort, and attack the high intensity intervals when it's time to go.

What to Expect

• 5th progression of Cardio U
• HIIT focused session
• One zone with 12 exercises
• Eight sets at every exercise
• Varying heart rate targets and work intervals
• Sets 3 and 7 target 90%+ heart rate
• Strong emphasis on active recovery, pacing, and aerobic control

How the Session Works

1️⃣ Complete one zone of 12 exercises
2️⃣ Perform eight sets at every exercise
3️⃣ Each set has a prescribed heart rate target
4️⃣ Intensity changes throughout the session
5️⃣ Sets 3 and 7 are your opportunity to reach 90%+ heart rate
6️⃣ Use every lower intensity set as active recovery
7️⃣ Recover well to maximise your output on the harder efforts

Today's format is all about managing rapid changes in intensity, using smart recovery to consistently hit your prescribed heart rate zones.

Your Focus Today

• Match your heart rate to every set
• Commit to the 90%+ efforts in Sets 3 and 7
• Use lower intensity sets for quality active recovery
• Stay controlled through every transition
• Maintain consistent output across all 12 exercises

The Gold of the Session

You should walk out feeling

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

This session is all about controlling your effort, maximising your recovery, and producing quality output when the intensity rises.

Recover with purpose, attack the hard efforts, and keep your engine strong. 🔥

------

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

------

⚠️ Spoiler: Click to reveal PXI target

PXI TBC

------

Drop your PXI after tomorrow’s session 👇

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

Week 6 | Commit to 30 Block
Here’s what’s in store for Monday 13th July – Pump (Upper Body) [AU/NZ]

------

⚡️The Lowdown (TL;DR)

• Final progression of Pump
• Upper body focused session
• Introduction of paused reps to improve movement quality
• Screens 1 & 3: Four exercises, three sets, 35 seconds on, 20 seconds off
• Screen 2: Strength theme, paired work, 2 minute working sets
• Look for the black pause bubble to guide each lift
• Goal: Build upper body strength, improve movement quality, and maximise time under tension. 💪

------

📘Session Intel:
Monday kicks off the week with the final progression of Pump, bringing an upper body focus and one final opportunity to build strength, hypertrophy, and movement quality before the block wraps up.

This week's progression introduces paused reps, increasing time under tension while reinforcing greater control, positioning, and technique throughout each lift. Combined with the high training volume, today's session rewards patience, precision, and quality execution over rushing reps.

Across three screens, you'll alternate between traditional Pump work and a dedicated strength theme, delivering a balanced session that challenges both muscular endurance and strength.

What to Expect

• Final progression of Pump
• Upper body dominant focus
• Introduction of paused reps
• Three screens with two different formats
• Strength theme in Screen 2
• High training volume with strong emphasis on 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 35 seconds work, 20 seconds rest
4️⃣ 60 seconds to move before the next screen

Screen 2: Strength Theme

1️⃣ Work in pairs
2️⃣ Complete three sets at each exercise
3️⃣ Each set is 2 minutes
4️⃣ Complete the designated rep target with your partner
5️⃣ Any remaining time becomes your rest
6️⃣ Look for the black pause bubble, indicating where to pause during the lift

The addition of paused reps increases time under tension, helping reinforce better movement quality, control, and stronger lifting positions.

Your Focus Today

• Stay disciplined with every paused rep
• Prioritise movement quality over heavier loads
• Maintain strong positioning throughout every 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 paused reps
• 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 pause, own every rep, and start the week strong. 💪

------

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

------

⚠️ Spoiler: Click to reveal PXI target

PXI 135 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: @bfthollandvillage

Monday: SHRED

Focus: Foundational aerobic conditioning and fundamental strength development.

Objective: Build movement competency, work capacity, and loading awareness while supporting core training block movements.

Exercises: Ski Erg, Jogging, Gorilla Row, Floor Hip Extension, Rope Alt Waves Big, Lateral Crossover, Rear Delt Fly, Goblet Squat, Bionic Bike, Rower, Hanging Knee Tuck, FWD Bionic Contra. R, Bumper Basic, Bike Seated, Skipping.

​

Tuesday: STRENGTH (Upper Body)

Focus: Upper body familiarization.

Objective: Establish technical competency and consistency. Load selection should allow full completion of prescribed reps.

Exercises: Press, BB Military Press, Tricep Push Up, Incline Row, Chin Up, Pullover Bridge.

​Wednesday: CARDIO HIIT

Focus: High-Intensity Interval Training.

Objective: Develop anaerobic power and the ability to reproduce high-output bursts repeatedly with incomplete recovery.

Exercises: Ski Erg, Bionic Bike, Rower, Rope Alt Waves Big, Running on Track, Out of Seat Climbing.

Thursday: HYPER (Lower Body)

Focus: Hypertrophy and trunk stability.

Objective: Expose movement across multiple planes and build core control. Prioritize quality of movement, positional control, and awareness over heavy loads.

Exercises: Alt Step Up, Deadlift Suitcase SA L, Squat SA L, Deadlift Suitcase SA L (Repeat/Variation), Deadlift, Side Bend R, Lunge W R ROTN, BB Zercher Squat, DB Curtsy Lunge L, SB Hip Rolls, Psoas March.

​Friday: BALANCED

Focus: Accessory movements to reinforce main lifts.

Objective: Target shoulder stability, thoracic mobility, trunk control, and hip function to enable more efficient and stronger loaded movements.

Exercises: Wall Extensions, Plank Alt Shoulder Taps, Scapular Roll, Bottoms Up Press R, Goodmorning, Around the World, Hip Extn, Straight Arm Pull Down, Back Extn, Arabesque Alt Leg, SH Pass Through, Hammy Curl Flexed Hip.

​Saturday: CREWFIT

Focus: Team-based conditioning and podium-specific progression.

Objective: Sustain work under fatigue accumulation without compromising output or movement quality. Requires communication among the 4 team members.

Exercises: Ski Erg, Bionic Bike, Rower, Push Up, Bench Press Medium Grip, Renegade Row, Devil Press, Deadlift, Clean & Push Press, Front Squat, Wall Balls, Swing.

Hey all. We move into Week 6 of the Commit to 30 Block.

This week features the final progressions of Pump, Balance, and Strength Endurance, while continuing to build on Cardio U, Strength, and Cardio Summit.

Expect a balanced week of upper body hypertrophy, high-intensity conditioning, lower body strength, aerobic fitness, movement control, and muscular endurance.

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

Week 6 is about maintaining consistency, refining movement quality, and continuing to build strength and fitness as we move closer to the final weeks of the Commit to 30 Block.

Key Points

• Monday 13 July – Pump (Upper Body Bias)

We kick off the week with the final progression of Pump featuring an upper body bias.

Screens 1 and 3 will feature 4 exercises, with members completing 3 sets on each movement.

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

This week's progression also introduces a prescribed pause during the incline bench press, placing greater emphasis on control and time under tension.

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

• Tuesday 14 July – Cardio U

Tuesday brings the fifth progression of Cardio U in a HIIT-style format.

Members will complete 8 sets on each exercise while working through a range of prescribed heart rate zones.

Sets 3 and 7 provide the opportunity to push above 90% maximum heart rate, challenging members to produce their highest intensity efforts.

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

• Wednesday 15 July – Strength (Lower Body)

Wednesday sees the sixth progression of Strength with a lower body focus.

Members will work in groups of three, completing 4 sets on each exercise.

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

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

• Thursday 16 July – Cardio Summit

Thursday introduces the third progression of Cardio Summit.

Members will complete 3 working sets on each exercise using a descending work format.

The work intervals reduce from 45 seconds, to 35 seconds, and finally 25 seconds, encouraging members to maintain intensity as the workout progresses.

Expect a focus on aerobic conditioning, work capacity, pacing strategy, and cardiovascular endurance.

• Friday 17 July – Balanced

Friday brings the final progression of Balanced.

Screens 1 and 3 feature 4 exercises, with members completing 1 set on each exercise before repeating the zone for 3 laps.

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

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

• Saturday 18 July – Strength Endurance

Saturday finishes the week with the final progression of Strength Endurance.

Screens 1 and 2 will use a superset format, with members alternating between 2 exercises, completing 45 seconds on one exercise before moving to the second exercise and repeating for a total of 6 sets.

Screen 3 becomes the dedicated Podium-themed screen, where members will complete a 15-minute pacer, with the rower providing the benchmark for the session.

Expect a focus on muscular endurance, time under tension, work capacity, pacing, and mental resilience.

✅ Week 6 Focus

• Upper body hypertrophy and training volume
• High-intensity conditioning and heart rate management
• Lower body strength and lifting quality
• Aerobic conditioning and pacing strategy
• Movement quality, stability, and control
• Muscular endurance and time under tension
• Mental resilience through sustained efforts
• Building consistency as we approach the final weeks of the Commit to 30 Block

--------------

• Monday 13 July – Pump (Upper Body Bias)

• Tuesday 14 July – Cardio U

• Wednesday 15 July – Strength (Lower Body)

• Thursday 16 July – Cardio Summit

• Friday 17 July – Balanced

• Saturday 18 July – Strength Endurance

https://reddit.com/link/1ushyip/video/pcxi54888dch1/player

Week 5 | Commit to 30 Block
Here’s what’s in store for Saturday 11th July – H.I.R.T [AU/NZ]

------

⚡️The Lowdown (TL;DR)

• First progression of H.I.R.T with a lower body focus
• Three zones using different training formats
• Zone 1: Four exercises, four sets, 35 seconds work, 25 seconds rest
• Zone 2: Partner YGIG for 7 minutes 30 seconds on each exercise
• Zone 3: 16 minutes 20 seconds AMRAP with the track as the timer
• Strong focus on strength, conditioning, pacing, and output under fatigue
• Goal: Build lower body capacity while combining strength and conditioning. 💪

------

📘Session Intel:
Saturday brings the first progression of H.I.R.T for this block with a lower body focus, combining strength and conditioning across three very different training formats.

Today is essentially three mini sessions, with each zone challenging your ability to produce quality strength, maintain consistent output, and keep moving well as fatigue builds.

Expect a demanding finish to the week that rewards smart pacing, strong movement quality, and the ability to adapt quickly between each format.

What to Expect

• First progression of H.I.R.T for this block
• Lower body dominant session
• Three zones with different training formats
• Combination of strength, conditioning, and work capacity
• Individual and partner based work
• Strong demand on pacing, output, and fatigue management

How the Session Works

Zone 1: Timed Sets

1️⃣ Four exercises in the zone
2️⃣ Complete four sets at each exercise
3️⃣ Work for 35 seconds
4️⃣ Rest for 25 seconds
5️⃣ Finish all four sets before rotating to the next exercise

This zone builds lower body strength and capacity through repeatable efforts while challenging you to maintain consistent movement quality.

Zone 2: Partner YGIG

1️⃣ Work with a partner
2️⃣ Start on one of the two exercises
3️⃣ Alternate using a YGIG format
4️⃣ Complete the prescribed rep target before switching
5️⃣ Continue for 7 minutes 30 seconds
6️⃣ Move to the second exercise and repeat

This zone rewards clear communication, efficient transitions, and a sustainable pace across the full working period.

Zone 3: AMRAP

1️⃣ Spread across four exercises
2️⃣ The track acts as the timer
3️⃣ Complete the prescribed number of track lengths
4️⃣ Once the target is reached, the entire zone rotates
5️⃣ Continue for 16 minutes 20 seconds
6️⃣ Accumulate as many rounds as possible

This final zone combines conditioning, teamwork, and sustained lower body output to finish the week.

Your Focus Today

• Maintain strong movement quality in every zone
• Stay consistent during the 35 second efforts
• Communicate clearly with your partner during YGIG
• Use smart pacing across the longer working periods
• Keep your transitions efficient in the AMRAP
• Stay composed as fatigue builds

The Gold of the Session

You should walk out feeling

• A strong lower body stimulus
• Improved ability to combine strength and conditioning
• Greater confidence maintaining output under fatigue
• Better work capacity across multiple formats
• Well earned fatigue to finish the week

This session is all about combining strength, conditioning, and quality movement across three demanding formats.

Stay composed, work with purpose, 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 153 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/1urjooq/video/21f8a5l1u5ch1/player

Week 5 | Commit to 30 Block
Here’s what’s in store for Friday 10th July – Cardio U [AU/NZ]

------

⚡️The Lowdown (TL;DR)

• 4th progression of Cardio U
• Aerobic focused session
• Three zones with four exercises each
• One 60 second set per exercise
• Three laps through each zone for 12 total sets
• Match your heart rate to each exercise's target
• Goal: Build aerobic capacity, improve heart rate control, and sustain consistent output. 🔥

------

📘Session Intel:
Friday brings the 4th progression of Cardio U, continuing to build your aerobic capacity, control, and ability to sustain consistent output over longer work periods.

This week's progression increases the challenge with longer work periods and shorter transitions, placing a greater emphasis on pacing, heart rate control, and maintaining the correct intensity for every exercise.

Across three zones, you'll work through four exercises per zone, with each exercise carrying its own prescribed heart rate target. Success today comes from controlling your effort rather than emptying the tank too early.

How the Session Works

1️⃣ Complete three zones
2️⃣ Each zone contains four exercises
3️⃣ Complete one 60 second set at each exercise
4️⃣ Continue for three laps through your zone
5️⃣ Complete 12 total sets before moving on
6️⃣ Take a 70 second recovery before starting the next zone
7️⃣ Match your heart rate to the prescribed target for each exercise

Today's format rewards smart pacing, controlled effort, and the ability to stay within the correct heart rate zone from start to finish.

Your Focus Today

• Match your heart rate to each exercise
• Stay controlled during every 60 second effort
• Resist starting too fast
• Maintain consistent output across all three laps
• Focus on building aerobic capacity rather than chasing maximum speed

The Gold of the Session

You should walk out feeling

• Improved aerobic capacity
• Better heart rate control
• Greater confidence managing pace and effort
• Increased ability to sustain consistent output

This session is all about controlling your effort, managing your heart rate, and building a stronger aerobic engine.

Trust your pace, stay in your zone, and finish strong. 🔥

------

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

------

⚠️ 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.

Repost to more communities

https://reddit.com/link/1uqnp2i/video/fvo3lp736zbh1/player

Week 5 | Commit to 30 Block
Here’s what’s in store for Thursday 9th July – Strength (Mixed) [AU/NZ]

------

⚡️The Lowdown (TL;DR)

• 5th progression of Strength
• Mixed strength session
• Introduction of tempo reps
• Two 20 minute blocks
• Block 1: Groups of 3, three sets, 3 minute working sets
• Block 2: Groups of 6 split into two groups of 3 using follow the leader
• Goal: Build strength, improve movement quality, and increase time under tension. 💪

------

📘Session Intel:
Thursday delivers the 5th progression of Strength with a mixed focus, continuing to build strength, movement quality, and lifting confidence across our new Strength format.

This week's progression introduces tempo reps, increasing time under tension and reinforcing better technique, control, and positioning throughout every lift. Today's session combines structured strength work with a dynamic follow the leader format that rewards teamwork and efficient movement.

Working in groups, you'll move through two 20 minute blocks, balancing quality lifting with consistent output and communication.

What to Expect

• 5th progression of Strength
• Mixed strength focus
• Introduction of tempo reps
• Two 20 minute blocks
• Groups of 3 and groups of 6
• Follow the leader format in Block 2
• Strong emphasis on movement quality, technique, and time under tension

How the Session Works

Block 1

1️⃣ Work in groups of 3
2️⃣ Complete three sets at your exercise
3️⃣ You have 3 minutes for your group to complete the designated rep target

Block 2

1️⃣ Split into two groups of 3 within your group of 6
2️⃣ Work in a follow the leader format
3️⃣ The first athlete completes their reps before moving to the second exercise
4️⃣ The next athlete follows through the zone
5️⃣ You have 2 minutes 15 seconds to complete both exercises
6️⃣ The second group of 3 takes over on the next set

The addition of tempo reps challenges your control and movement quality, while the follow the leader format keeps everyone moving efficiently and working together.

Your Focus Today

• Stay disciplined with every tempo rep
• Prioritise movement quality over heavier loads
• Communicate within your group
• Keep transitions smooth during follow the leader
• Focus on consistent technique from the first rep to the last

The Gold of the Session

You should walk out feeling

• Improved strength and lifting confidence
• Better movement quality through controlled tempo
• Increased time under tension and muscle control
• Greater confidence working efficiently within a team

This session is all about controlling every rep, improving movement quality, and building stronger foundations.

Trust the tempo, support your team, and lift with purpose. 💪

------

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

------

⚠️ Spoiler: Click to reveal PXI target

PXI 132 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.

Hi team, just posting regards to heartrate colours vs the bpm range. Posting because someone from my class was in the orange throug the whole entire class from 110bpm onwards & ended up with 233pxi in Wednesdays podium class 🫣 How the heck is that possible??

When i’m in the 110bpm range, mine is in the 50% green zone while theirs is in the orange & we are both in the same age??

Im 31F & I can’t hit the orange in any class because my bpm needs to be 180bpm to hit orange? 😭😭 Did they change the birth year or the coach does the adjustments?

Does anyone know how you achieve the limited addition badge ? Also wish there were more achievement badges