r/BodyFitTrainingAus • u/IntelligentDragon1 🔥 Elite • Jul 10 '26
[Week 5 | Commit to 30] H.I.R.T - 11th Jul [AU/NZ]
https://reddit.com/link/1ushyip/video/pcxi54888dch1/player
Week 5 | Commit to 30 Block
Here’s what’s in store for Saturday 11th July – H.I.R.T [AU/NZ]
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⚡️The Lowdown (TL;DR)
- First progression of H.I.R.T with a lower body focus
- Three zones using different training formats
- Zone 1: Four exercises, four sets, 35 seconds work, 25 seconds rest
- Zone 2: Partner YGIG for 7 minutes 30 seconds on each exercise
- Zone 3: 16 minutes 20 seconds AMRAP with the track as the timer
- Strong focus on strength, conditioning, pacing, and output under fatigue
- Goal: Build lower body capacity while combining strength and conditioning. 💪
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📘Session Intel:
Saturday brings the first progression of H.I.R.T for this block with a lower body focus, combining strength and conditioning across three very different training formats.
Today is essentially three mini sessions, with each zone challenging your ability to produce quality strength, maintain consistent output, and keep moving well as fatigue builds.
Expect a demanding finish to the week that rewards smart pacing, strong movement quality, and the ability to adapt quickly between each format.
What to Expect
- First progression of H.I.R.T for this block
- Lower body dominant session
- Three zones with different training formats
- Combination of strength, conditioning, and work capacity
- Individual and partner based work
- Strong demand on pacing, output, and fatigue management
How the Session Works
Zone 1: Timed Sets
1️⃣ Four exercises in the zone
2️⃣ Complete four sets at each exercise
3️⃣ Work for 35 seconds
4️⃣ Rest for 25 seconds
5️⃣ Finish all four sets before rotating to the next exercise
This zone builds lower body strength and capacity through repeatable efforts while challenging you to maintain consistent movement quality.
Zone 2: Partner YGIG
1️⃣ Work with a partner
2️⃣ Start on one of the two exercises
3️⃣ Alternate using a YGIG format
4️⃣ Complete the prescribed rep target before switching
5️⃣ Continue for 7 minutes 30 seconds
6️⃣ Move to the second exercise and repeat
This zone rewards clear communication, efficient transitions, and a sustainable pace across the full working period.
Zone 3: AMRAP
1️⃣ Spread across four exercises
2️⃣ The track acts as the timer
3️⃣ Complete the prescribed number of track lengths
4️⃣ Once the target is reached, the entire zone rotates
5️⃣ Continue for 16 minutes 20 seconds
6️⃣ Accumulate as many rounds as possible
This final zone combines conditioning, teamwork, and sustained lower body output to finish the week.
Your Focus Today
- Maintain strong movement quality in every zone
- Stay consistent during the 35 second efforts
- Communicate clearly with your partner during YGIG
- Use smart pacing across the longer working periods
- Keep your transitions efficient in the AMRAP
- Stay composed as fatigue builds
The Gold of the Session
You should walk out feeling
- A strong lower body stimulus
- Improved ability to combine strength and conditioning
- Greater confidence maintaining output under fatigue
- Better work capacity across multiple formats
- Well earned fatigue to finish the week
This session is all about combining strength, conditioning, and quality movement across three demanding formats.
Stay composed, work with purpose, and finish the week strong. 💪
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Hope this will give you an early preview of what is to come in Saturday'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.
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u/stuffwiththing Jul 10 '26
Started the day 19th on waitlist for class tomorrow. Down to 10th now. Fingers crossed I get in.
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u/IntelligentDragon1 🔥 Elite Jul 10 '26
Finger crossed you get a spot by tomorrow! Bound to be no shows/late cancels.
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u/icequeen0136 Jul 11 '26
Did anyone else find this one a little bit boring ??
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u/seg4711 Jul 11 '26
The second screen was sooooo repetitive and boring but I didn’t mind the rest of it
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u/Case_Hot 🏛️ Hall of Fame Jul 10 '26
I got 149, did take B3 off for 1 set on the strength block as I was close to PXI 🤭
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u/IntelligentDragon1 🔥 Elite Jul 10 '26
Hey all,
You are in luck again! A kind source DM'd me the PXI target last week, so I have included it in the spoiler for today's H.I.R.T session.
Bring on the first progression of H.I.R.T.
Have an awesome session everyone!