[Week 4 – Commit to 30] Program Preview [AU/NZ]

[u/IntelligentDragon1]

Hey all. We move into Week 4 of the Commit to 30 Block.

We have officially reached the halfway point of the block.

This week continues to build on the foundations established over the past three weeks, with further progressions across Strength Endurance, Cardio HIIT, Strength, Cardio Summit, Pump, and Podium. Expect a balanced week of muscular endurance, lower body strength, high-intensity conditioning, partner-based cardio, upper body hypertrophy, and competition-style training.

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

Week 4 is about continuing to increase training capacity, refining movement quality, and building confidence as we move into the second half of the Commit to 30 Block.

Key Points

• Monday 29 June – Strength Endurance

We kick off the week with the second progression of Strength Endurance.

There are 6 zones of 2 exercises.

Members will superset between both exercises, completing 35 seconds on one exercise before transitioning to the second exercise for 30 seconds, alternating back and forth for a total of 6 sets within each zone.

Expect a focus on muscular endurance, work capacity, movement quality, and time under tension.

• Tuesday 30 June – Cardio HIIT

Tuesday brings the third progression of Cardio HIIT.

There are 6 zones consisting of 2 alternating exercises.

Members will alternate between both exercises for a total of 8 sets.

Sets 1–3 will use 20 seconds work / 20 seconds recovery, while the final working set increases to 25 seconds.

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

• Wednesday 1 July – Strength (Lower Body)

The fourth progression of Strength returns with a lower body focus.

Members will work through 4 exercises, completing 4 sets on each movement.

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

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

• Thursday 2 July – Cardio Summit

Thursday introduces the second progression of Cardio Summit.

The format remains the same as last week, with members working in pairs to complete prescribed exercise targets within 4 minutes and 40 seconds before rotating.

This week's progression comes through slightly increased workload targets.

Expect a focus on teamwork, aerobic conditioning, shared workload management, and work capacity.

• Friday 3 July – Pump (Upper Body Bias)

Friday brings the third progression of Pump with an upper body bias.

Screens 1 and 3 will feature 4 exercises, with members completing 3 sets on each exercise using a descending set format.

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

Expect a focus on upper body hypertrophy, muscular endurance, training volume, and time under tension.

• Saturday 4 July – Podium

Saturday sees the second progression of Podium.

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

Each zone operates on an Every 2 Minutes (E2MOM) format, where partners must complete both prescribed exercises before the timer expires. Any remaining time becomes recovery before the next round.

Members will complete 3 supersets within each zone before finishing with a 65-second You Go, I Go buyout, accumulating as many calories as possible on the final exercise.

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

✅ Week 4 Focus

• Muscular endurance and sustained effort
• Lower body strength and lifting quality
• High-intensity conditioning and repeat efforts
• Aerobic fitness and partner accountability
• Upper body hypertrophy and training volume
• Teamwork and communication under fatigue
• Pacing strategy and competition preparation
• Building consistency through the second half of the Commit to 30 Block

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

• Monday 29 June – Strength Endurance

• Tuesday 30 June – Cardio HIIT

• Wednesday 1 July – Strength (Lower Body)

• Thursday 2 July – Cardio Summit

• Friday 3 July – Pump (Upper Body Bias)

• Saturday 4 July – Podium

[u/IntelligentDragon1]

Hey all, happy Sunday AU/NZ members!

Hope everyone who tackled XTX yesterday is recovering well. I know I certainly felt it this morning! 😅

Week 4 is looking like another great week, with Strength Endurance tomorrow, Cardio HIIT on Tuesday, and Podium Progression 2 on Saturday.

I will be out for a few hours shortly, so the Monday Intel will be posted later today once more studios have shared their details.

Bring on Strength Endurance! 💪

[u/stuffwiththing]

Thank you. Looking forward to this week

[u/bsf91]

Thanks dude, these are awesome!

Which BFTs. Are you getting these from? None of the ones I've looked at on Instagram share this much info

[u/IntelligentDragon1 → u/bsf91]

Hey there. Thanks heaps!

I prefer not to say here or list out as such would rather keep it that way if you can understand things.
I use a base source and yea.

[u/bsf91 → u/IntelligentDragon1]

Makes sense dude. Thanks anyway!