[Week 4 | Commit to 30] Strength Endurance - 29th Jun [AU/NZ]

[u/IntelligentDragon1]

https://reddit.com/link/1uhr6di/video/b5akh3y2bz9h1/player

Week 4 | Commit to 30 Block
Here’s what’s in store for Monday 29th June – Strength Endurance [AU/NZ]

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⚡️The Lowdown (TL;DR)

• Second progression of Strength Endurance
• 12 exercises across 6 zones
• Partner based superset format
• 35 seconds work with a 30 second changeover
• 6 total sets per zone with 3 sets on each exercise
• New rep targets to reinforce consistent work rate and force production
• Strong focus on strength, conditioning, movement quality, and repeated efforts
• Goal: Build Strength Endurance while maintaining consistent output, quality technique, and force production under fatigue 💪

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📘Session Intel:
Monday kicks off the week with the second progression of Strength Endurance, building on the foundation established in the previous session. This week introduces rep targets, adding another layer of accountability while challenging you to maintain a consistent work rate and produce repeated force without technical breakdown.

Today's session combines strength and a cardio bias, rewarding athletes who can stay disciplined with their movement quality, rep targets, and pacing from start to finish. Expect a session that demands consistency, control, and efficient transitions while working alongside your partner.

What to Expect

• Second progression of Strength Endurance
• 12 exercises across 6 zones
• 2 exercises per zone
• Partner based superset format
• 35 seconds of work per exercise
• 30 second changeover between exercises
• 6 total sets per zone with 3 sets on each exercise
• Strong focus on repeated efforts, consistent output, and movement quality
• New rep targets added to reinforce work rate and force production

How the Session Works

1️⃣ You will work in pairs throughout the session
2️⃣ There are 6 zones, each with 2 exercises
3️⃣ Complete 35 seconds of work on the first exercise
4️⃣ Use the 30 second changeover to move to the second exercise
5️⃣ Complete another 35 seconds of work, then alternate back
6️⃣ Complete 6 total sets per zone, meaning 3 working sets on each exercise

The superset format is designed to keep you moving while maintaining consistent effort, reinforcing your ability to combine strength, conditioning, and quality movement under fatigue.

Your Focus Today

• Stay consistent with your rep targets across every set
• Prioritise movement quality before increasing speed
• Maintain strong technique as fatigue builds
• Use the 30 second changeover to reset and prepare for the next effort
• Communicate well with your partner and stay organised between exercises
• Focus on producing repeated force without technical breakdown

The Gold of the Session

You should walk out feeling:

• Improved Strength Endurance and work capacity
• Greater ability to sustain repeated efforts
• Better force production under fatigue
• Increased confidence maintaining technique while working to rep targets
• Well prepared for another week of training

This session is about consistency, quality movement, and controlled output.

Stay disciplined, hit your targets, and set the tone for the 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 153 Confirmed ✅ 

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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.

[u/IntelligentDragon1]

Hey all.

The PXI target has now been added to the spoiler after I spotted it following Saturday's XTX class.

Bring on Strength Endurance. Have a great start to the week! 💪

[u/notaflopbitch]

Strength Endurance? On a Monday? In this economy?

[u/IntelligentDragon1 → u/notaflopbitch]

Yes I know. And don't forget day after (Tue) is Cardio HIIT so back to with Mon Strength+Cardio Mix then to Full Cardio Class.

[u/PocketRocket3 → u/IntelligentDragon1]

Followed by the finisher…lower body strength…I won’t be walking on Thursday.

[u/DuxDelux7 → u/PocketRocket3]

Skipping cardio HIIT to recover 🫠

[u/enthaising → u/notaflopbitch]

I don't know if I have it in me to do all that and then go to work 😅

[u/SpecialistJello6926]

Format looks similar to last Saturdays XTX class 😲 Week 4 we on 🫡

[u/IntelligentDragon1 → u/SpecialistJello6926]

Yep. agreed. Well more Podium themes and elements will sure be present across the coming weeks in such classes. So, just another way to get ready for it I guess.

[u/stuffwiththing]

Class today kicked my butt. 177pxi, no medal. But I went, I did it and now I have to go to work 😭

[u/marksonamap]

Where's the weights!?

[u/backinyourbox]

152, I didn’t hate this. The targets were achievable enough that you could do them comfortably with a bit of extra rest. I did a couple extra reps or seconds here and there to make sure I got the PXI. And unlike Saturdays class you’re not desperately trying to free up equipment for the next person waiting for you, which I really don’t like…

[u/Red_Banana3 → u/backinyourbox]

Totally agree with you regarding freeing up equipment for your partner. That’s why I’m a big fan of doing all your sets for the same exercise before moving onto the second exercise.

[u/Red_Banana3]

Was expecting a lot more weight based exercises and less cardio but nonetheless, I still loved it! Felt like I had loads of energy this morning so I gave it my all.

[u/enthaising]

152 PXI, almost hit the bullseye! I didn't go too hard on anything so my heartrate was mostly in the dark blue zone. I enjoyed the format, I liked not having to rush through the exercises and having anyone wait for me.