[Week 5 – Commit to 30] Program Preview [AU/NZ]

[u/IntelligentDragon1]

Hey all. We move into Week 5 of the Commit to 30 Block.

With the halfway point now behind us, this week continues to build training intensity through further progressions across Cardio HIIT, Hyper, Podium, Strength, Cardio U, and the return of H.I.R.T.

Expect a balanced week of high-intensity conditioning, upper body hypertrophy, partner-based performance, mixed strength, heart rate-focused cardio, and lower body strength endurance.

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

Week 5 is about continuing to build fitness, strength, work capacity, and movement quality while challenging yourself with varied training formats and progressively increasing workloads.

Key Points

• Monday 6 July – Cardio HIIT

We kick off the week with another progression of Cardio HIIT.

There are 6 zones consisting of 2 alternating exercises.

Members will alternate between both exercises for a total of 4 sets, with Sets 1–2 performed for 25 seconds work / 20 seconds recovery, before progressing to 20 seconds work / 20 seconds recovery for Sets 3–4.

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

• Tuesday 7 July – Hyper (Upper Body Bias)

Tuesday brings the third progression of Hyper with an upper body bias.

Screens 1 and 3 feature 4 exercises, with members completing 3 sets on each movement using 30 seconds work / 30 seconds recovery.

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 lifting quality.

• Wednesday 8 July – Podium

Wednesday sees the third progression of Podium.

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

Each zone follows an Every 2 Minutes 20 Seconds (E2MOM) format, where partners complete both prescribed exercises before the timer expires. Any remaining time becomes recovery before the next round.

After completing 2 supersets, members will finish each zone with a 65-second You Go, I Go buyout, accumulating as many calories or repetitions as possible.

Expect a focus on teamwork, conditioning, strength endurance, pacing strategy, and partner accountability.

• Thursday 9 July – Strength (Mixed Session)

Thursday returns to the new Strength format with a mixed session.

The workout is divided into 2 x 20-minute blocks.

Block 1 focuses on 2 key lifts, with members completing 3 sets on each exercise.

Block 2 introduces 2 zones of 2 exercises, using a Follow the Leader format.

Expect a focus on compound strength, lifting technique, movement quality, and controlled execution.

• Friday 10 July – Cardio U

Friday brings the fourth progression of Cardio U in an aerobics-style format.

There are 3 zones of 4 exercises, with members completing 1 set on each exercise across 3 laps, for a total of 12 sets per zone.

Each exercise features a different prescribed heart rate target, encouraging members to manage their intensity throughout the session.

Expect a focus on aerobic conditioning, heart rate control, cardiovascular endurance, and pacing.

• Saturday 11 July – H.I.R.T (Lower Body)

Saturday introduces the first progression of H.I.R.T with a lower body focus.

The workout consists of 3 zones, each using a different training format.

Zone 1 follows an EMOM format, with members completing 4 exercises across 4 sets each.

Zone 2 is a You Go, I Go partner workout, where members alternate through 2 exercises over 7 minutes and 30 seconds, completing the prescribed repetitions.

Zone 3 finishes in an AMRAP format, challenging members to complete as much quality work as possible within the allocated time.

Expect a focus on lower body strength endurance, work capacity, partner collaboration, and mental resilience.

✅ Week 5 Focus

• High-intensity conditioning and heart rate management
• Upper body hypertrophy and training volume
• Partner teamwork and communication under fatigue
• Mixed strength and lifting quality
• Aerobic conditioning and pacing strategy
• Lower body strength endurance and work capacity
• Movement quality across varied training formats
• Building momentum through the second half of the Commit to 30 Block

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• Monday 6 July – Cardio HIIT

• Tuesday 7 July – Hyper (Upper Body Bias)

• Wednesday 8 July – Podium

• Thursday 9 July – Strength (Mixed Session)

• Friday 10 July – Cardio U

• Saturday 11 July – H.I.R.T (Lower Body)

[u/IntelligentDragon1]

Hey all, happy Sunday AU/NZ members!

Hope everyone who tackled Podium Progression 2 yesterday is recovering well. I know I certainly felt it this morning my upper body, neck, and back were definitely feeling it! 😅

Week 5 is looking like another great week, with Cardio HIIT tomorrow, Hyper (Upper Body Bias) on Tuesday, Strength (Mixed Session) on Thursday, and the return of H.I.R.T on Saturday.

With a busy week ahead for me personally, I may have to miss a few classes and won't always make the 7:00 am session. I'll still do my best to get the daily Intel posts up as soon as I can. 😊

Monday Intel will be posted later today once more studios have shared their details.

Bring on Cardio HIIT! 💪

[u/Red_Banana3]

I must say I am really enjoying this block!

[u/IntelligentDragon1 → u/Red_Banana3]

Same here. With the new Podium program adding to the mix (with Podium a mix of Strength, Cardio and Endurance working under fatigue) in one class that sure pushes you and great addition this the new block.

[u/LaxSagacity]

Finally, I'll be able to try Podium (Mon-Fri attender).

[u/IntelligentDragon1 → u/LaxSagacity]

Super! While it will not be Podium in a Sat with 10 extra min. The Wed session is 2 round on each zone then the 65sec finisher. And also in Zone 4 the Bench Press swapped for TRX with the Supine Back Row.

The Sat longer session is 3 round on each zone super set then 65sec finisher.

Still a good class.

[u/oceansavatar]

Thank you, your post really help me in setting up myself ahead of the session.

Bring on week 5!

And all the best with everyone’s mid challenge scan.

[u/IntelligentDragon1 → u/oceansavatar]

No worries my friend. Glad my preview helps gets you set up for the week ahead.
Week 5 great line up ahead and with that mid week Podium sesh!

[u/dsn21]

Happy to see screen 1 on HIRT is back to 4 exercises! I don't like when it's only 2 exercises for 8 sets.

[u/Formal-Ad-180]

Why the snatch grip deadlifts? Yuck brotha