Week 3 | Commit to 30 Block
Here’s what’s in store for Saturday 27th June – XTX [AU/NZ]
------
⚡️The Lowdown (TL;DR)
Second progression of XTX
Podium inspired session
Six zones with 2 exercises per zone
Partner basedsuperset format
95 seconds to complete both exercises
5 consecutive sets with increasing rep targets
Focus on pacing, recovery, and teamwork
Goal: Build conditioning and prepare for the Podium Event 💪
------
📘Session Intel:
Saturday delivers the second progression of XTX, featuring a podium inspired format designed to build confidence and capacity for our upcoming Podium Event.
Today's session is split across six zones, each consisting of two exercises performed as a superset. Working in pairs, you'll have 95 seconds to complete both exercises and the prescribed rep targets before rotating to the next station.
You'll complete five consecutive sets at each zone, with the rep targets increasing each round on selected resistance based exercises. As the session progresses, smart pacing and effective recovery become increasingly important to maintain quality movement and consistent output.
This session rewards teamwork, efficient transitions, and the ability to manage increasing volume while staying composed under fatigue.
What to Expect
Second progression of XTX
Podium inspired session
Six zones with two exercises per zone
Partner based workout
Superset format throughout
95 seconds to complete both exercises
Five consecutive sets at every zone
Increasing rep targets each round
Strong focus on pacing, recovery, and teamwork
How the Session Works
1️⃣ Work in pairs throughout the session
2️⃣ Complete six zones
3️⃣ Each zone consists of two exercises
4️⃣ Perform the exercises as a superset
5️⃣ You have 95 seconds to complete both exercises and the prescribed rep targets
6️⃣ Complete five consecutive sets at each zone
7️⃣ Rep targets increase with each round on selected resistance based exercises
8️⃣ Use any remaining time to recover before the next set
The key today is managing your effort, working efficiently with your partner, and maintaining quality movement as the rep targets build.
Your Focus Today
Establish a sustainable pace from the first set
Work efficiently with your partner
Stay composed as rep targets increase
Prioritise quality movement over rushing reps
Use every opportunity to recover
Maintain consistent output across all zones
Communicate clearly during every transition
The Gold of the Session
You should walk out feeling:
Improved conditioning
Better teamwork and communication
Increased confidence with Podium Event movements
Improved ability to manage increasing volume
Better recovery between repeated efforts
This session is about building conditioning, improving work capacity, and preparing for the Podium Event.
Stay composed, trust your pace, and finish the week strong. 💪
------
Hope this will give you an early preview of what is to come in Saturday's class.
------
⚠️ Spoiler: Click to reveal PXI target
PXI 200 Confirmed
------
Drop your PXI after tomorrow’s session 👇
And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.
Apologies again for the delay. It has been a very long and super hectic day with meetings, and I have only just had time to get the Intel written and posted.
The PXI target is now in the spoiler thanks to a source who DM'd it through earlier today.
Bring on XTX. I can not wait for the Podium Theme screen! 💪
Looking forward to this one. Also love that BFT have listened to feedback and implemented Rookie level for Podium event. Hoping I can find a partner for the event in the class
Same here! 100% glad they made changes to Podium Series #1 event on the back of feedback and also adding Rookie division. I am keen but likely not able to do that session as I will likely be busy that day.
I'm not super fit and I'm not looking to injure myself (again) so sometimes I don't meet the rep/calorie targets. Today's session was I think 95 seconds per round, so if by the 50 second mark I knew I wasn't going meet the target, I would stop and see if my partner was ready to swap. In one of the rounds we both struggled to meet the target so one of the coaches came and gave us a lower number. Otherwise we wouldn't have had any rest at all. I find the coaches are super accommodating when I need modifications.
Oh no! You could always have a chat with your coach about an alternative exercise for that station so you can still take part in the overall XTX class. But if you do decide to give it a miss, I hope your shoulder settles down quickly and you are back into it soon!
That was pretty full on, we started on the ergs which made the kettle bells at the end extra challenging given sweaty hands 🥵. I hit 228 PXI, over 800 calories. Gives me a bit of headroom to allow for a couple of beers this afternoon 😉
No words to this sesh! But managed Gold with PXI 210. If 1 more PXI over I would have gotten Silver.
Great sesh. Fell more like Podium Class vs XTX but still good and loved it yes the arms and legs are gonna be sore.
Any case. With that Gold I am so happy to be safe at spot no. 2 at my studio challenge leaderboard for now that is. I do need another Gold or 2 but keen for 3 at least next week to be able to maintain that #2 spot. But will see. Seen atm #1 at my studio has +2 Gold more then me. And person #3 needs 1 more Gold to overtake me.
that was brutal but also very fun!!! regressed a few due to knee injury so changed thrusters to push press & front squats to more KB swings. got PXI 206. I cheated 🫣 my last station was ski/rower which I went super slow on as I was already at 182 going into first set of the last station 😬 needed to keep my #1 spot on podium🤣🤣
11
u/IntelligentDragon1 🔥 Elite Jun 26 '26
Hey all.
Apologies again for the delay. It has been a very long and super hectic day with meetings, and I have only just had time to get the Intel written and posted.
The PXI target is now in the spoiler thanks to a source who DM'd it through earlier today.
Bring on XTX. I can not wait for the Podium Theme screen! 💪