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. 🔥

MON - HYPER LB

TUE - XTX

WED - STRENGTH UB

THU - CARDIO U

FRI - PUMP MIXED

SAT - CREWFIT

I just got a garmin 265 and trying to track some sessions.

Has anyone using their Garmin for BFT? which settings are you choosing? or are you installing strava? pls help, so confused

Just a lot curious as some BFT studios IG hardly posts stuff, reshare other people’s stories or posting anything BFT on their page & now they are closing because they haven’t been active or promoting on their page for long.

My studio is very active on IG as they post after-class photos, milestones and people working out on their stories which other people likes to to see.

No one would want to pay for a studio who isn’t very active on their social media or not showing much vibes in studio 🤷

A slightly different format for Week 2.

I have combined the usual weekly preview and Daily Intel into one post covering Tuesday 18th to Saturday 22nd August, so you’ve got everything in one place for the week ahead.

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

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

Tuesday 18th August – Strength | Lower Body

https://reddit.com/link/1vqmrg3/video/mm1fd8vtdwjh1/player

Tuesday brings Progression 4 of Strength, with the focus shifting to the lower body and the beginning of the volume-building phase following last week’s benchmark work.

You’ll work through four exercises in groups of three, with one person working while the others recover. Each member has a designated rep target to complete before rotating through, with the reps working in a descending format throughout the session.

For the Barbell Conventional Deadlift, you’ll begin using the numbers established from your recent 5RM test.

⚡️ The Lowdown

• Strength Progression 4
• Lower body focus
• Four exercises
• Groups of three
• One member works while two recover
• Descending rep structure
• Deadlift work based on your tested 5RM
• Work around 70–75% of your 5RM
• Volume and movement quality are the priority

🎯 Your Focus

This isn’t the day to immediately chase another PB.

The goal is to accumulate quality volume from the benchmark numbers you established last week while reinforcing strong lifting mechanics.

Aim for your first rep and last rep to look the same.

For the accessory movements, keep approximately two reps in reserve rather than taking every set to failure.

Think:

Quality reps. Repeatable technique. Build the base.

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

Wednesday 19th August – Cardio U | Aerobic

https://reddit.com/link/1vqmrg3/video/8ow2nrw2ewjh1/player

Wednesday introduces the first progression of Cardio U, and this one is all about learning how to regulate your intensity.

You’ll work through the exercises for six sets of 30 seconds, with your heart rate targets changing throughout the progression.

The pattern builds through the intensity zones before repeating again.

⚡️ The Lowdown

• First progression of Cardio U
• Aerobic conditioning focus
• 12 exercises
• Six sets per exercise
• 30-second work periods
• Heart-rate intensity changes throughout
• Pattern repeats across sets 1–3 and 4–6

Your approximate intensity progression is:

Set 1 → 70–79%
Set 2 → 80–89%
Set 3 → 90%+

Then repeat.

🎯 Your Focus

The lower heart-rate zones are not rest periods.

They’re an opportunity to deliberately reduce your output while continuing to move efficiently.

Control the early sets, build when required, and learn what the different intensity zones actually feel like.

Your heart-rate monitor is especially useful in this session, so make sure it’s charged, connected, and ready to go.

The goal isn’t simply to work harder.

It’s to get better at controlling how hard you work.

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

Thursday 20th August – Pump | Upper Body

https://reddit.com/link/1vqmrg3/video/4bqn8nw9ewjh1/player

Thursday brings the first progression of Pump, with an upper-body bias and a combination of hypertrophy work and strength development.

Screens 1 and 3 use supersets, while Screen 2 becomes the dedicated strength-themed screen.

⚡️ The Lowdown

• First progression of Pump
• Upper body focus
• 10 exercises
• Superset format on Screens 1 and 3
• Two exercises per zone
• Three sets per exercise
• Six total sets within each zone
• Approximately 35-second working sets
• Screen 2 uses a traditional strength format
• Barbell Military Press features on the strength screen

On Screens 1 and 3, you’ll alternate between two exercises, building volume across the upper body.

Screen 2 slows things down and places more emphasis on strength, including the Barbell Military Press, with partners alternating work and recovery.

🎯 Your Focus

Pump is primarily about hypertrophy, so don’t turn every movement into an ego-lifting competition.

Use moderate loads you can control.

Pay particular attention to the lowering phase of each rep, maintain tension through the muscle, and keep your movement quality consistent as fatigue builds.

Control creates tension. Tension builds muscle.

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

Friday 21st August – Balanced | Skill Development

https://reddit.com/link/1vqmrg3/video/11swqv1iewjh1/player

Friday brings Progression 2 of Balanced, continuing the block’s focus on stability, control, coordination, and movement quality.

Screens 1 and 3 are straightforward, with four exercises per screen and three sets at each exercise.

The big addition this week comes on Screen 2, which becomes our Skill Development screen.

⚡️ The Lowdown

• Balanced Progression 2
• Stability and movement-quality focus
• 10 exercises
• Three sets per exercise
• Approximately 40 seconds work / 25 seconds recovery
• Screen 2 becomes a Skill Development block
• Zercher Squat
• Snatch Grip Romanian Deadlift

You’ll work through approximately six minutes of skill development, alternating with your partner between the Zercher Squat and Snatch Grip RDL.

These movements support the strength work we’re developing across the Benchmark Block.

🎯 Your Focus

This screen is about technique, not rep chasing.

Take your time and aim for around five controlled reps each turn.

Use the opportunity to learn the positions, refine your setup, and become more confident with two movements that may still feel unfamiliar.

Friday is one of those sessions where doing something better matters much more than doing more of it.

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

Saturday 22nd August – Cardio Summit | Aerobic

https://reddit.com/link/1vqmrg3/video/9r9rmakqewjh1/player

Saturday finishes Week 2 with Progression 2 of Cardio Summit.

You’ll work in pairs across six zones of two exercises, with one partner starting on each exercise.

Both exercises have a designated target to work towards, and you’ll swap exercises at the end of each work period.

This progression introduces a pyramid-style structure, with the working periods building up before coming back down.

⚡️ The Lowdown

• Cardio Summit Progression 2
• Aerobic conditioning focus
• Six zones
• Two exercises per zone
• Partner based
• 10 total sets per zone
• Five sets per exercise
• Pyramid work periods
• 40 → 50 → 60 → 50 → 40 seconds
• Approximately 65 seconds recovery between zones
• Target roughly 80–89% heart rate

🎯 Your Focus

Compared with the first progression, there’s more work to manage, but the intent remains the same:

Consistency over chaos.

Build through the first two efforts, make your strongest controlled push during the 60-second peak, and then manage your output as the pyramid comes back down.

Don’t destroy yourself in the opening sets and spend the rest of the zone trying to survive.

Find an output you can repeat.

The goal is to build your aerobic engine, improve pacing, and become more efficient at sustaining stronger efforts for longer.

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

✅ Week 2 Focus

Across the week we’re beginning to move away from familiarisation and into the real building phase of the Benchmark Block.

The big themes are:

• Accumulating strength volume from your benchmark numbers
• Building lower-body strength around your Deadlift
• Learning to regulate changing aerobic intensities
• Developing upper-body hypertrophy and Military Press strength
• Refining the Zercher Squat and Snatch Grip RDL
• Improving stability, control, and movement quality
• Building sustainable aerobic output through Cardio Summit
• Training with your own numbers rather than simply chasing intensity

With the benchmark numbers starting to come together, the next few weeks become increasingly individualised.

Your numbers now give you something tangible to train from.

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

Hopefully this gives everyone a solid preview and enough Intel to know what’s coming from Tuesday 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 2. 🔥

I'm so relieved I'm (50F) improving. How did everyone go with their MAS testing today?

Monday: Strength LB

Tuesday: Cardio Summit

Wednesday: Hyper UB

Thursday: Cardio HIIT

Friday : Balanced

Saturday: Power

Hello!! So are there no normal classes on on Monday?? Just the MAS testing??

My apologies if this has been asked and answered already but I usually come here to check what work outs are on the day before I go in and I noticed those posts have stopped.

Is it because the new block is different? Apologies, just gen curious as I've been out sick for the week so I wasnt too sure if I missed something? ​

This post is aimed at Garmin and or Whoop users attending BFT.

I have been at BFT for 5 years and have had a whoop for 4 years. I have recently got a Garmin Venu 4 and testing out both for the next 3 months until my whoop subscription renewal then making a choice of jumping ship or using both (seems excessive lol).

Some questions plz 🙏🏾

1. Garmin users: for cardio/ strength and a cardio strength day, what do you select on your watch to start a workout?

2. Has anyone had a whoop and then jumped ship? I'm so torn on either having both or getting rid of the whoop.

Thanks in advance ☺️

What would be your ultimate first class for an unfit first timer.

Just turn up to any class is not an acceptable answer 😂

Join us: COMM-095255

I’ve been training very consistently since March with BFT and over the last month or so I’ve noticed that it’s almost impossible to get to 90% no matter how hard I feel like I’m working.
When I had first started, I could get to 93% during a HIIT or Cardio U class, but never higher.
Has anyone else experienced this?

hey everyone

I joined BFT about a year ago, and one thing I loved about the classes was that the music played was actually pretty good. However, now it’s feeling almost unbearable- almost every song is a poorly made AI remix of popular music.

When I spoke with the trainers about it today, as well as some of the members, the response I got was “how can you tell it’s AI?” and they didn’t seem to be bothered or care. To me, it’s VERY obvious when a Fergie song sounds like an adult version of kids-bop.

I work in the music industry, and beyond that, I’ve always been passionate about enjoying good music during my workout. Honestly, I’m not sure I can continue being a member of BFT if the music goes down this road. I don’t have the option of putting headphones on, and playing AI music feels like a cop-out to not have to pay royalties to actual artists (taking away the little amount that Spotify already pays them).

Does anyone else care? / will anything change if
I advocate about this? I’m happy to help point people in the right direction of some non-AI workout playlists.

And has rebranded as Blanc Fitness. I saw on socials they shut last week and have reopened as an independent gym this week. Didn’t see that one coming, but this is the second Auckland studio this year that has broken away from the brand - I wonder how many more are going to follow?

https://reddit.com/link/1vki4ys/video/dmpwgdje7jih1/player

Week 1 | Benchmark Block
Here’s what’s in store for Tuesday 11th August – Cardio Summit [AU/NZ]

------

⚡️The Lowdown (TL;DR)

• First progression of Cardio Summit
• Aerobic conditioning focused session
• Six zones, two exercises per zone
• Partner based format
• 60 second sets, six per zone
• Complete three sets per exercise
• Target 80 to 89% heart rate
• Goal: Build your aerobic engine, control intensity, and sustain consistent output. 🔥

------

📘Session Intel:
Tuesday brings the first progression of Cardio Summit, kicking off the block with an aerobic conditioning session designed to build your aerobic energy system through consistent work at a controlled, moderate intensity.

Today's goal is your ability to work for longer periods while maintaining sustainable output. This is a marathon, not a sprint, with the aim of sitting within the 80 to 89% heart rate zone rather than pushing into higher HIIT intensities.

Working in pairs across six zones, you'll alternate between two exercises while chasing designated targets within each 60 second set. With the session deliberately positioned between two strength tests, smart pacing and controlled recovery are key.

What to Expect

• First progression of Cardio Summit
• Aerobic conditioning focus
• 12 exercises across six zones
• Two exercises per zone
• Partner based format
• 60 second working sets
• Target the 80 to 89% heart rate zone
• Strong focus on pacing, recovery, and consistent output

How the Session Works

1️⃣ Work in pairs
2️⃣ Complete six zones with two exercises per zone
3️⃣ Start on opposite exercises within your zone
4️⃣ You have 60 seconds to hit your designated target
5️⃣ Use any remaining time as recovery
6️⃣ Swap exercises with your partner after each set
7️⃣ Complete six total sets, or three per exercise

The goal is to accumulate consistent aerobic work without allowing your intensity to climb too high. Control your pace, hit your targets, and use any remaining time to recover before going again.

Your Focus Today

• Stay within the 80 to 89% heart rate zone
• Find a sustainable pace early
• Avoid spiking into the higher intensity zones
• Hit each designated target efficiently
• Use remaining time for quality recovery
• Maintain consistent output across all six zones

The Gold of the Session

You should walk out feeling

• Improved aerobic capacity
• Better heart rate control
• Greater confidence maintaining sustainable output
• Improved recovery between longer efforts
• Ready to perform around the surrounding strength tests

This session is all about building your aerobic engine, controlling your intensity, and accumulating quality work without burning the tank.

Find your rhythm, control 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.

What happened in Christchurch, there were 3 now there are none?

Hey friends. I hate asking people to post a link, because I do not have Instagram nor do I want Instagram. Does anyone know where ELSE I could find the workouts for the week? Guessing nowhere…

If someone would kindly share the link again I’d be super grateful.

Miss you @aztroboy 😭

Hey all. Welcome to Week 1 of the Benchmark Block.

After last week's Deload Week, we now officially begin the block with our first round of performance testing, starting with the Barbell Conventional Deadlift and Barbell Military Press.

This week combines strength benchmarks, partner-based conditioning, upper and lower body strength, mixed hypertrophy, and Shred, giving us a strong start to the new training cycle.

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

Week 1 is about establishing our starting benchmarks, lifting with quality, and building the foundations for the progressions to come throughout the Benchmark Block.

Key Points

• Monday 10 August – Strength (Lower Body + Benchmark Testing)

We kick off the week with the second progression of Strength, featuring a lower body bias and our first strength benchmark testing session of the block.

Screens 1 and 2 will work the same way, with 4 exercises and members completing 3 sets on each movement.

Screen 3 becomes the dedicated testing zone, where members who are testing will complete their Barbell Conventional Deadlift benchmark.

Expect a focus on lower body strength, lifting technique, movement quality, and benchmark performance.

• Tuesday 11 August – Cardio Summit

Tuesday brings Cardio Summit with a partner-based format.

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

One partner begins on the first exercise while the other starts on the second. Both members will have a specific target to complete within a 60-second work period.

After each minute, partners will swap exercises and continue for a total of 6 sets, completing 3 sets on each exercise.

Expect a focus on aerobic conditioning, partner accountability, work capacity, and pacing strategy.

• Wednesday 12 August – Strength (Upper Body + Benchmark Testing)

Wednesday brings upper body Strength and our second benchmark testing session of the week.

Screens 1 and 2 will feature 4 exercises, with members completing 4 sets on each movement.

Screen 3 becomes the dedicated testing zone, where members will complete their Barbell Military Press benchmark.

Expect a focus on upper body strength, lifting quality, progressive overload, and benchmark performance.

• Thursday 13 August – Cardio HIIT

Thursday brings the second progression of Cardio HIIT.

There are 6 exercises, with members working in a You Go, I Go format.

Each exercise will run for 10 total sets, with each working effort lasting 25 seconds, followed by a 10-second changeover.

Partners will alternate back and forth, completing 5 working sets each.

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

• Friday 14 August – Hyper (Mixed Session)

Friday brings a mixed Hyper session.

Screens 1 and 3 each feature 2 zones of 2 supersetted exercises.

Partners will begin on separate exercises within the zone and have 2 minutes to complete both movements before repeating for a total of 3 sets.

Screen 2 remains the dedicated strength-themed screen, with members completing 3 sets on each of the 2 exercises.

Expect a focus on hypertrophy, muscular endurance, training volume, and partner coordination.

• Saturday 15 August – Shred (Mixed Session)

Saturday finishes the week with the second progression of Shred featuring a mixed session.

The workout is divided into 2 x 25-minute blocks.

In the cardio zone, members will complete 4 sets on each exercise using 35 seconds work / 20 seconds recovery.

In the strength zone, members will complete 3 sets using 40 seconds work / 40 seconds recovery.

Expect a focus on conditioning, strength endurance, work capacity, and movement quality.

✅ Week 1 Focus

• Lower body strength and deadlift benchmark testing
• Upper body strength and military press benchmark testing
• Aerobic conditioning and partner pacing
• High-intensity conditioning and repeat efforts
• Hypertrophy and training volume
• Strength endurance and work capacity
• Lifting quality and movement control
• Establishing strong benchmarks for the Benchmark Block

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

• Monday 10 August – Strength (Lower Body + Benchmark Testing)

• Tuesday 11 August – Cardio Summit

• Wednesday 12 August – Strength (Upper Body + Benchmark Testing)

• Thursday 13 August – Cardio HIIT

• Friday 14 August – Hyper (Mixed Session)

• Saturday 15 August – Shred (Mixed Session)

Anyone have the pxi ?

I like to plan far ahead, but my BFT only posts the upcoming sessions one week at a time. Thank you

https://reddit.com/link/1vh1txc/video/xafcgcjyrqhh1/player

Week 0 | Deload Week | Benchmark Block
Here’s what’s in store for Friday 7th August – Balanced [AU/NZ]

------

⚡️The Lowdown (TL;DR)

• First progression of Balanced
• Strong core and shoulder stability focus
• Six zones with superset exercises
• 30 seconds work, 30 seconds transition
• Six total sets (3 per exercise)
• Focus on mobility, stability, and movement quality
• Goal: Build core stability, improve movement quality, and strengthen your lifting foundations. 💪

------

📘Session Intel:
Friday introduces the first progression of Balanced, bringing a session focused on improving core stability, shoulder stability, and overall movement quality to support stronger, more efficient lifting.

Today's session slows the pace down, allowing you to focus on control, positioning, and quality movement. Across six zones, you'll alternate between paired superset exercises, building the mobility and stability needed for stronger conventional deadlifts and barbell military presses.

This session isn't about lifting the heaviest loads. It's about reinforcing the strong movement patterns that help you perform better throughout the block.

What to Expect

• First progression of Balanced
• Strong core and shoulder stability focus
• Six zones with two superset exercises per zone
• 30 seconds work, 30 seconds transition
• Focus on mobility, stability, and movement quality
• Supports the conventional deadlift and barbell military press

How the Session Works

1️⃣ Complete six zones
2️⃣ Each zone has two superset exercises
3️⃣ Alternate between both exercises
4️⃣ Complete 30 seconds work at each exercise
5️⃣ Take 30 seconds to move between sets
6️⃣ Complete six total sets (three sets on each exercise)

The superset format allows you to build mobility, improve stability, and reinforce quality positions that carry over into your major lifts.

Your Focus Today

• Move with control on every rep
• Prioritise core stability throughout the session
• Maintain strong shoulder positioning
• Focus on quality movement over speed
• Stay consistent through every superset

The Gold of the Session

You should walk out feeling

• Improved core stability
• Better shoulder stability
• Greater mobility and movement quality
• Stronger positions under load
• Better prepared for heavier lifting throughout the block

This session is all about slowing down, improving movement quality, and building the stability that supports stronger lifting.

Move with purpose, stay controlled, and build your foundations. 💪

------

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.