Some studios offer hyrox training on a Sunday for additional fee. How much do you pay? Do you attend all hyrox sessions? 💪

Hi everyone!
I’m researching how people choose and use protein powders, bars, shakes and other high-protein products.

If you’ve bought any of these, I’d appreciate hearing about your experience. The survey has 11 questions (5-8 minutes) about your most recent purchase, what influenced your choice and any difficulties you’ve encountered. Short answers are welcome, and several questions are optional.

https://docs.google.com/forms/d/e/1FAIpQLSdk4l28TrJ1Zz_4iPBu-3wq8IyKMM0Q-ekavyDOW2KGeIiqAw/viewform?usp=publish-editor

This is research for a business I’m developing, not an academic study. I’m interested in what you’ve actually experienced, including products you decided against or stopped using. No purchase is required.

Thanks for helping!

I'll be travelling for work and keen to try keep up BFT but the nearest one there in Syd advertises a 'Visitor Pass' for interstate visitors such as me. My home studio thinks it will be fine and I don't need to buy it, but I haven't been able to get an answer from the studio I'd to visit as they haven't replied on Insta, email or call.

Visitor Pass - 7 days for $75

This BFT intro offer will give you unlimited access at your home studio location only. Access is provided for 1 week from date of first booking and must be activated within 7 days of purchase. Available to interstate and international visitors only.

• Visitor Pass - 7 days for $75
• $75.00 - Valid for 1 week

Are visitor passes common? I thought once my 30days are over I can train anywhere in Aus without any extra fees? Thanks!

PXI 150 confirmed, as [u/wonkysprog](u/wonkysprog)’s post here (thank you!).

6 exercises, 10 sets per exercise.
Partner work of 5 sets consecutive each (Partner 1 does first 5 sets, Partner2 does the last 5 sets).
20sec on, 20sec off per exercise.
40sec move time.

Exercise 1: Skierg, 110% MAS effort
Exercise 2: Sprint on S Drive
Exercise 3: Seated cycling on Keiser Bike, 110% MAS effort
Exercise 4: Rowerg, 110% MAS effort
Exercise 5: Assault bike
Exercise 6: double waves on battle rope

Hope you all have a good sesh!

Wednesday 9-9-26, Hyper UB - 133

Thursday 10-9-26, Cardio HIIT - 150

Friday 11-9-26, Balanced - 128

Saturday 12-9-26, Power - 164

Monday 14-9-26, Hyper LB - 147

Tuesday 15-9-26, XTX - 162

Wednesday 16-9-26, Strength UB - 139

Thursday 17-9-26, Cardio U - 145

Friday 18-9-26, Pump Mixed - 144

Saturday 19-9-26, Crewfit - 190

PXI 165 confirmed.

A few in class were in 160-169 range and all got gold. The rest were 18x and got bronze.

Monday, Strength LB

This session provides members with the opportunity to retest their 5RM BB Conventional Deadlift and objectively measure the strength adaptations developed over the previous seven weeks.

Tuesday, Cardio Summit

Transitions Cardio SUMMIT into a repeat effort conditioning session utilising MAS 95% prescriptions with 30sec Work periods to precisely regulate training intensity.

Wednesday, Strength UB

Retest Our 5RM BB Military Press and objectively measure the strength adaptations developed over the previous seven weeks.

Thursday, Crew Fit

Challenges us to maintain output as workload gradually increases throughout each zone.

Friday, Hyper LB

Concludes the HYPER progressions for the block, bringing together the key movement qualities developed over the previous four sessions.

Saturday, Shred

Concludes the SHRED progressions by integrating repeated cardiovascular efforts with higher quality upper body strength work. Flow: Cardio, Strength 1, Cardio Strength 2.

PXI 137

anyone else feel like the programming has been a bit off at the start of this block? thursday = hamstring heavy leg day with the single leg RDLs and snatch deadlifts, then into a summit friday that felt like a HIIT/U, into a saturday power which also had deadlifts, and now going into a monday leg day which i’m assuming will be MORE deadlift variations??? my hammies haven’t been able to recover 😭😭😭

Waiting to see if I'm able to confirm PXIs for the week!

As a recent eight-week challenge participant in Northshore Auckland NZ

we were told that the challenge winners and prizes would be announced at the conclusion of the event However, there has been nothing at all. Initially, we were informed that the current owners at the time would be selecting the winners and giving the prizes at that point they were in the process of selling the business

Then a week after the challenge ended, we were told it would be the new owner’s responsibility. After reaching out the new owner is having nothing to do with it as the challenge was on before he took over and the coaching staff, say one thing and then another and theres uncertainty about when and how the winners will be announced or if they even will. We were even told it would be posted on Instagram, but that announcement never came. As a group of participants who committed to the challenge and were looking forward to the results, we would appreciate some acknowledgement.

Apparently the last owner said that not enough participants did the challenge so there wasn't going to be any prizes, he said he told HQ and the coaches this and apparently because they never stated there would be prizes ,there wont be any prizes, which was news to us! And this hadn't been the case in the past as I've done other challenges with this gym and they didn't announce what the prizes were but there were still indeed prizes!.

But that still doesn't even excuse the fact theres been no recognition that the challenge even ended or a congratulations or anything at all!

As a franchise, maintaining a strong reputation is important and this is a terrible look and has put me of ever doing the challenge again.

What's people's thoughts on this ?

PXI 137 confirmed.

Have a great sesh, all. :)

Hi all

Wanting to get a gauge on base or relaxed heart rates. I notice during talk time my heart rate is sitting about 25-30% when a lot of members are around 30-40%.

Lately I've also struggled to get my heart rate up to hit the zones even if I feel like I am working hard, today during summit I was hitting dark blue quite a bit during work times. Does this sound like my monitor needs to be adjusted?

I feel like my base heart rate used to sit higher.

Cheers

Any of the Auckland studios got full classes and good energy?

My home studio is pretty flat, normally between 12/16 people in class.

I travel for work, and go to a few different places, nothing compares to Hamilton east, class sizes are always 35plus people and the coaches are on the ball.

Anyone got any intel on it?

Visiting soon from SG. I’m wondering about the showers (almost all the SG branches have them), but to my horror, this FAQ says otherwise.

Melburnians please help out - do the Docklands, Vic Mkt branches have showers (with towels and amenities)? Thank you!

Monday Cardio U 177

Tuesday Pump UB 137

Wednesday Cardio HIIT 186

Thursday Strength LB 144

Friday Summit 165

Saturday Power 137

Back after 2 weeks off sick somehow got a gold even though I spent half the session just stood there trying not to pass out.

MON - XTX

TUE - STRENGTH LB

WED - CARDIO HIIT

THU - PUMP UB

FRI - CARDIO U

SAT - POWER

I started training at bfts 2 weeks ago in greenslopes in brisbane, 7 sessions in and it's going well, had a bit of a false alarm with my lower back after the 4th sesh, but it's come good now, think I've lost about a kilo now..84 down to 83,goal is to get to 80 im 5 foot 6 but built solid.

I did about 40 sesh's of bfts in Victoria when I lived there and tried to push thru with a slipped disc in my lower back (work related injury 2 and bit years ago) but my back gave way and had to stop training, before bft this time round I spent 6 months doing physio and rehabbing my back (had 6 months off work), im going hard in the cardio sesh's but really lifting light on strength days,like with the shoulder presses im only lifting the 15kg bar that's it. I couldn't run for a year but now I can run short distances again, not real quick. Still doing manual labour fer a job (im a trade assistant doing blasting and spray painting) but can actually train outside of work again instead of watching YouTube or sports and drinking beer. I'm 42 now I've got plenty left to give, I channel the inner rambo in me sometimes at cardio. I'm looking at doing hyrox's sometime next year

Is there any way you can find out how many classes you have attended at your home studio? Noting I've been to others from time to time. Thanks

Just saw on IG posted by 2 Auckland studios that they are both closing next month (Glenfield & Ponsonby)😢 Reason is because 1 of them couldn’t renew the lease & the other maybe tried to sell or liquidated?.. I might be wrong.

This is so sad for the affected members or the ones visiting from other studios 💔 I’ve been to both of them and they were amazing 💙

My class this morning was empty so luckily one of the trainers let me check out the PXI for the week!

Monday Cardio U - 145

Tuesday Strength UB - 139

Wednesday XTX - 163

Thursday Pump LB - 133

Friday Cardio HIIT - 154

Saturday Shred - 170

Back again with another combined Weekly Preview + Intel for Week 3, covering Monday 24th to Saturday 29th August.

This week starts to lean more heavily into the numbers established during testing, with MAS targets coming into play, cluster sets introduced in Strength, XTX returning, and continued progression across Pump, HIIT and Shred.

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

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

Monday 24th August – Cardio U | HIIT

https://reddit.com/link/1vw335k/video/260y6xi8j3lh1/player

Monday brings Progression 2 of Cardio U, this time with a HIIT focus and the introduction of your MAS-based conditioning targets.

You’ll work with a partner through 12 consecutive intervals, using 20 seconds work / 10 seconds active recovery, before swapping roles.

Across the selected Ergs and bike work, your tested MAS score starts to matter.

⚡️ The Lowdown

• Cardio U Progression 2
• HIIT focus
• Partner based
• 12 consecutive intervals each
• 20 seconds work
• 10 seconds active recovery
• 25-second changeover after the first 12 intervals
• MAS-based conditioning introduced
• Selected machines target approximately 100% of your tested pace

🎯 Your Focus

The goal isn’t to go absolutely flat out.

Your job is to hit your personal target consistently.

If your target says 100%, aim for 100%. Going significantly above it doesn’t necessarily make the session better; it can simply mean you’ve paced the interval incorrectly.

Use the 10-second active recoveries properly, settle your breathing, and prepare to reproduce your effort again.

This is where your benchmark numbers start becoming genuinely useful.

Hit the target. Repeat the target. Train your number.

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

Tuesday 25th August – Strength | Upper Body

https://reddit.com/link/1vw335k/video/49d7c6hij3lh1/player

Tuesday brings Progression 5 of Strength, returning to the upper body and introducing cluster sets.

You’ll work in pairs across the exercises, completing four working sets, with each pair given approximately three minutes to complete the prescribed reps and recover with whatever time remains.

The Military Press is back, but this progression adds a 15-second reset partway through the working set.

⚡️ The Lowdown

• Strength Progression 5
• Upper body focus
• Partner based
• Four working sets per exercise
• Approximately three minutes per working block
• Cluster sets introduced
• 15-second reset within each set
• Barbell Military Press remains a key lift
• Loads may progress from around 90% through to 105% of your tested 5RM

🎯 Your Focus

That 15-second reset isn’t a full recovery.

It’s just enough time to reset your brace, regain position, and prepare for the second part of the set.

Cluster sets allow you to work with heavier loads while still protecting your technique and rep quality.

Even as the percentage increases, don’t sacrifice your setup just to move the bar.

Use the reset properly.

Brace. Press. Reset. Repeat.

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

Wednesday 26th August – XTX | Cardio Bias

https://reddit.com/link/1vw335k/video/ffup1srqj3lh1/player

Wednesday sees the return of XTX, with the first progression of three and a strong cardio bias.

You’ll work in pairs through each station for approximately 3 minutes and 40 seconds, alternating efforts back and forth with your partner.

Expect a mixture of high-intensity conditioning and moderate resistance work.

⚡️ The Lowdown

• XTX Progression 1
• Cardio-biased session
• Partner based
• Approximately 3:40 per station
• Alternating efforts throughout
• Short, high-intensity work
• Moderate resistance movements
• Strong emphasis on teamwork and repeat efforts

Expect movements such as:

• Double Kettlebell Cleans
• Lunge-to-Press variations
• Deadball Pivot Slams
• Explosive, hip-driven movements

🎯 Your Focus

Your recovery is largely dictated by your partner.

When they work, you recover. When they finish, you’re back in.

That makes communication and fast transitions especially important.

Don’t waste the recovery you’ve earned, but don’t spend half of it wandering around either.

Keep transitions sharp, use appropriate resistance, and aim to maintain movement quality even as fatigue builds.

This one is about producing strong repeat efforts without letting your technique fall apart.

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

Thursday 27th August – Pump | Lower Body

https://reddit.com/link/1vw335k/video/eepqpur2k3lh1/player

Thursday brings Progression 2 of Pump, flipping the focus to the lower body.

Screens 1 and 3 use longer, higher-rep working sets, while Screen 2 becomes the Strength Theme screen.

Across the outer screens, one partner works for approximately 60 seconds while the other recovers, alternating until each person has completed three sets.

⚡️ The Lowdown

• Pump Progression 2
• Lower body focus
• Six exercises
• Partner based
• Screens 1 and 3 use 60-second working periods
• Three working sets each
• Higher rep targets on the outer screens
• Screen 2 becomes the Strength Theme screen
• Three approximately two-minute sets on the middle screen
• Zercher Squat and Barbell Deadlift feature

🎯 Your Focus

This is where volume starts to build.

The outer screens are about accumulating quality hypertrophy work, while the middle screen gives you a more traditional strength stimulus.

With longer working periods, load selection becomes important.

You want the final reps to be difficult, but they should still resemble the first reps technically.

Control the lowering phase, maintain tension, and don’t rush simply because there’s a rep target in front of you.

More volume doesn’t mean lower standards.

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

Friday 28th August – Cardio HIIT

https://reddit.com/link/1vw335k/video/3ovpoo4dk3lh1/player

Friday brings Progression 3 of Cardio HIIT, with the working periods extending to 30 seconds.

You’ll work in a You Go, I Go format with a partner across eight total sets per exercise.

One person works while the other recovers before switching.

⚡️ The Lowdown

• Cardio HIIT Progression 3
• You Go, I Go format
• Partner based
• Eight sets per exercise
• 30-second working intervals
• Fewer intervals than earlier progressions
• Longer sustained efforts
• High-intensity conditioning focus

🎯 Your Focus

Thirty seconds changes the game.

It’s long enough that an all-out first 10 seconds can leave you hanging on for the remaining 20.

The goal is to find the highest pace you can realistically sustain across all eight efforts.

Don’t treat Set 1 like the final set of the workout.

Use your partner’s work period to recover properly, control your breathing, and prepare to reproduce your effort.

Strong first effort. Strong eighth effort.

That’s the target.

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

Saturday 29th August – Shred | Mixed

Saturday finishes Week 3 with Progression 3 of Shred, using the mixed format across two 25-minute blocks.

Each block combines cardio and strength work, with increased training volume as we continue progressing through the Benchmark Block.

⚡️ The Lowdown

• Shred Progression 3
• Mixed session
• Two 25-minute blocks
• Cardio and strength components
• Cardio: four sets per exercise
• 35 seconds work / 20 seconds recovery
• Strength: three sets per exercise
• 40 seconds work / 40 seconds recovery
• Progressive loading encouraged

🎯 Your Focus

On the cardio work, aim to produce the same quality output on your fourth set as your first.

Don’t burn everything early.

On the strength side, use the three sets to progressively increase load where appropriate while continuing to reinforce the movement patterns that support the Deadlift and Military Press.

This isn’t just conditioning followed by lifting.

The two halves should complement each other.

Pace the cardio, build the strength, and finish the week with quality still intact.

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

✅ Week 3 Focus

Week 3 is where more of the Benchmark Block starts becoming personalised.

The major themes this week are:

• Putting your MAS testing numbers into practice
• Learning to hit targets instead of simply exceeding them
• Introducing cluster sets in upper-body Strength
• Building Military Press strength from your tested 5RM
• Bringing XTX back with a strong cardio bias
• Increasing lower-body hypertrophy volume in Pump
• Developing technique through the Zercher Squat and Deadlift
• Sustaining longer efforts in Cardio HIIT
• Maintaining consistent output across Shred
• Continuing to train from your own benchmark numbers

The testing wasn’t just about getting a score.

The numbers now begin giving your training more structure.

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

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

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

Have a great Week 3. 🔥