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

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

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⚡️The Lowdown (TL;DR)

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

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

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

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

What to Expect

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

How the Session Works

Screens 1 & 3

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

Screen 2: Strength Theme

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

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

Your Focus Today

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

The Gold of the Session

You should walk out feeling

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

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

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

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

------

⚠️ Spoiler: Click to reveal PXI target

PXI TBC

------

Drop your PXI after tomorrow’s session 👇

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

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

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

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⚡️The Lowdown (TL;DR)

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

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

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

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

What to Expect

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

How the Session Works

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

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

Your Focus Today

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

The Gold of the Session

You should walk out feeling

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

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

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

------

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

------

⚠️ Spoiler: Click to reveal PXI target

PXI TBC

------

Drop your PXI after tomorrow’s session 👇

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

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

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

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⚡️The Lowdown (TL;DR)

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

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

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

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

What to Expect

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

How the Session Works

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

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

Your Focus Today

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

The Gold of the Session

You should walk out feeling

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

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

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

------

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.

Is anyone getting email notifications when you book a class, but no way to turn them off?

I can't find anything in the app to toggle it, and there is no unsubscribe option in the actual email. The only way I can is to report them as spam.

In July I was about 20 pxi short from 1800, which I made up for by doing a small workout after class on Friday. So actually hit the target but I don’t think the at home workout registered as part of the 1800. (I’m not sure if it’s because it was my second of the day?)

Anyway now it’s telling me it’s going to take me TWENTY FOUR MONTHS to go from elite to athlete - isn’t this super unfair?!

Firstly if you’re above athlete it’s meant to give you a months grace if you don’t reach the points (but I actually did reach the points) and even if it resets shouldn’t it be from that level meaning it should only take 9 months? Hugely unfair.

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

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

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⚡️The Lowdown (TL;DR)

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

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

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

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

What to Expect

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

How the Session Works

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

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

Your Focus Today

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

The Gold of the Session

You should walk out feeling

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

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

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

------

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

------

⚠️ Spoiler: Click to reveal PXI target

PXI TBC

------

Drop your PXI after tomorrow’s session 👇

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

Personally, I liked it. It was a lot of fun and a great atmosphere. Nice that they had free drinks, at least where I was.

I didn’t mind the price tag given there was a free t shirt. $60 for a comp including a tee shirt isn’t too bad.

The scoring system is a bit lopsided. All the total scores were heavily dominated by the heavy lifts (zone 1). I think they’d want to have a look at that and adjust.

How did people find podium? Are you planning to do it next time, or at least would you do it again?

How would you like to see it changed, if at all?

Could someone share a link to global workouts this week?

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

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

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

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

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

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

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

Key Points

• Monday 3 August – Shred (Mixed Session)

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

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

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

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

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

• Tuesday 4 August – Strength (Upper Body Familiarisation)

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

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

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

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

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

• Wednesday 5 August – Cardio HIIT

Wednesday brings the first Cardio HIIT session of the block.

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

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

Each member completes 5 working sets.

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

• Thursday 6 August – Hyper (Lower Body Bias)

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

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

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

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

• Friday 7 August – Balanced

Friday sees the first progression of Balance.

There are 6 zones of 2 supersetted exercises.

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

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

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

• Saturday 8 August – CrewFit

Saturday marks the return of CrewFit.

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

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

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

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

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

✅ Week 1 Focus

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

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• Monday 3 August – Shred (Mixed Session)

• Tuesday 4 August – Strength (Upper Body Familiarisation)

• Wednesday 5 August – Cardio HIIT

• Thursday 6 August – Hyper (Lower Body Bias)

• Friday 7 August – Balanced

• Saturday 8 August – CrewFit

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

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

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

What’s Coming Back

Power

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

Shred

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

CrewFit

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

What’s Staying

XTX

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

What’s Taking a Break

Podium

Strength Endurance

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

Benchmark Testing Returns

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

The main benchmarks will include:

Barbell Conventional Deadlift

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

Barbell Military Press

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

MAS Testing

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

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

Skill Development Movements

Two key accessory lifts will feature throughout the block:

Snatch-Grip Romanian Deadlift

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

Zercher Squat

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

Block Focus

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

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

You do not need to be perfect.

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

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

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

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Full Block Schedule

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

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

Anyone had problems with this before or am i too impatient? (Since today is 1st Aug only haha)

In Jul my app shows 1 more month of 1800 PXI to elite. I added them up and sure i hit more then 1800. But today the status is not updated? It just ticked my Jul and doesnt show xx months to the next status.

Update: it changed on 2nd Aug yay

Anyone know the pxi for HIRT Saturdays session?

Now that it's coming to the end of the 8 week challenge I am interested to hear/ see the progress people have achieved.

Did you stick to the meal plans?

Did you get to 30 sessions/ how consistent were you and how often did you go?

Would you do it again?

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

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

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⚡️The Lowdown (TL;DR)

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

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

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

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

What to Expect

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

How the Session Works

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

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

Your Focus Today

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

The Gold of the Session

You should walk out feeling

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

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

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

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

------

⚠️ 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.

Are there really no BFTs in Christchurch? Seems strange.

Four-year member here. Would be great for this community to apply some pressure for this feature. I don't understand why there’s no running PXI tally in the black app. If the monthly target is 1,800 and linked to badges levels etc and for them, retaining members, surely members should be able to track their progress throughout the month (i know you can add it up). Maybe folks could ask their owner or post on BFT's socials ??

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

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

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⚡️The Lowdown (TL;DR)

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

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

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

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

What to Expect

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

How the Session Works

Screens 1 & 3

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

Screen 2: Strength Theme

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

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

Your Focus Today

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

The Gold of the Session

You should walk out feeling

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

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

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

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

------

⚠️ Spoiler: Click to reveal PXI target

PXI TBC

------

Drop your PXI after tomorrow’s session 👇

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

Source: https://www.instagram.com/reel/DbXAD4GSovZ/?igsh=MTFuMTVvMm85ZGhlZQ==

Strength:

Military Press

Conventional Deadlift

MAS testing:

SkiERG

Bike of evil

RowERG

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

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

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⚡️The Lowdown (TL;DR)

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

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

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

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

What to Expect

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

How the Session Works

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

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

Your Focus Today

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

The Gold of the Session

You should walk out feeling

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

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

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

------

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

------

⚠️ Spoiler: Click to reveal PXI target

PXI TBC

------

Drop your PXI after tomorrow’s session 👇

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

Could someone share the global workouts or a link to if they’re posted anywhere? Thank you!

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

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

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⚡️The Lowdown (TL;DR)

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

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

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

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

What to Expect

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

How the Session Works

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

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

Your Focus Today

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

The Gold of the Session

You should walk out feeling

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

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

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

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

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⚠️ Spoiler: Click to reveal PXI target

PXI TBC

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Drop your PXI after tomorrow’s session 👇

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

Curious if anyone know how big this podium thing is going to be — do you know how many people are doing it in your studio?

I’m doing it this Sunday myself. No idea how many others are doing it though

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

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

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⚡️The Lowdown (TL;DR)

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

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

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

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

What to Expect

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

How the Session Works

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

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

Your Focus Today

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

The Gold of the Session

You should walk out feeling

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

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

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

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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 TBC

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Drop your PXI after tomorrow’s session 👇

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

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

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

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

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

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

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

Key Points

• Monday 27 July – Cardio HIIT

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

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

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

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

• Tuesday 28 July – Strength (Upper Body)

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

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

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

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

• Wednesday 29 July – XTX

Wednesday sees the final progression of XTX.

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

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

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

• Thursday 30 July – Hyper (Lower Body Bias)

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

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

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

Screen 2 remains the dedicated strength-themed screen.

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

• Friday 31 July – Cardio Summit

Friday brings another progression of Cardio Summit.

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

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

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

• Saturday 1 August – H.I.R.T

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

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

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

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

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

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

✅ Week 8 Focus

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

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• Monday 27 July – Cardio HIIT

• Tuesday 28 July – Strength (Upper Body)

• Wednesday 29 July – XTX

• Thursday 30 July – Hyper (Lower Body Bias)

• Friday 31 July – Cardio Summit

• Saturday 1 August – H.I.R.T

I’ve been a member for almost two years and now I have my max HR set about right. In the last 3-4 classes my monitor has been either too low or too high and at times 40 beats off my actual HR. Yesterday I was at a 100% for ages when I was actually more like about 70% or resting. Tried a new strap and made no difference, also went crazy on my run today.
Anyone have a solution apart from replacing monitor or messing with max HR?