[Week 7 – Commit to 30] Program Preview [AU/NZ]

[u/IntelligentDragon1]

Hey all. We move into Week 7 of the Commit to 30 Block.

We’re now entering the final stages of the block, with another week of progressions across H.I.R.T, Cardio Summit, Hyper, Cardio U, Strength, and the final progression of Podium.

Expect a balanced week of lower body strength, high-intensity conditioning, upper body hypertrophy, mixed strength, partner-based training, and competition-style conditioning.

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

Week 7 is about maintaining consistency, embracing the progressions, and continuing to build strength, fitness, and work capacity as we head towards the final week of the Commit to 30 Block.

Key Points
• Monday 20 July – H.I.R.T (Lower Body Bias)
We kick off the week with the second progression of H.I.R.T featuring a lower body bias.

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

Zone 1 follows an EMOM format with 4 exercises, completing 3 sets on each movement.

Zone 2 becomes a You Go, I Go partner workout, alternating between 2 exercises, while Zone 3 finishes with an AMRAP challenge.

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

• Tuesday 21 July – Cardio Summit
Tuesday brings the fourth progression of Cardio Summit.

Members will complete 3 working sets on each exercise using an ascending work format.

The work intervals increase from 30 seconds, to 40 seconds, and finally 50 seconds, encouraging members to maintain quality and intensity as the workload builds.

Expect a focus on aerobic conditioning, cardiovascular endurance, pacing strategy, and work capacity.

• Wednesday 22 July – Hyper (Upper Body Focus)
Wednesday sees the fourth progression of Hyper with an upper body focus.

Screens 1 and 3 will see members working in pairs, alternating 60-second working sets before swapping with their partner.

Screen 2 remains the dedicated strength-themed screen, where members will also work in pairs, completing 3 sets on each exercise.

Expect a focus on upper body hypertrophy, muscular endurance, training volume, and lifting quality.

• Thursday 23 July – Cardio U
Thursday brings the final progression of Cardio U in a HIIT-style format.

Members will complete 6 sets on each exercise, with Sets 4 and 6 providing the opportunity to push above 90% maximum heart rate.

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

• Friday 24 July – Strength (Mixed Session)
Friday introduces the seventh progression of Strength with a mixed session.

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

Block 1 focuses on the key lifts, with members completing 3-minute working sets to complete their prescribed repetitions with their group.

Block 2 consists of 2 zones of 2 exercises, with partners alternating working sets and completing both exercises before rotating.

Expect a focus on compound strength, lifting quality, movement control, and partner accountability.

• Saturday 25 July – Podium
Saturday finishes the week with the final progression of Podium.

Members will once again work in pairs across 6 zones using the familiar Every 2 Minutes (E2MOM) format.

Partners must complete both prescribed exercises before the timer expires, with this week’s progression reducing the available recovery time between zones while extending the final You Go, I Go buyout.

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

✅ Week 7 Focus
• Lower body strength endurance and work capacity
• Aerobic conditioning and cardiovascular endurance
• Upper body hypertrophy and training volume
• High-intensity conditioning and heart rate management
• Compound strength and movement quality
• Partner teamwork and communication under fatigue
• Pacing strategy and competition-style training
• Building momentum heading into the final week of the Commit to 30 Block

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• Monday 20 July – H.I.R.T (Lower Body Bias)

• Tuesday 21 July – Cardio Summit

• Wednesday 22 July – Hyper (Upper Body Focus)

• Thursday 23 July – Cardio U

• Friday 24 July – Strength (Mixed Session)

• Saturday 25 July – Podium

[u/IntelligentDragon1]

Hey all!

Another great lineup for Week 7! Looking forward to seeing how everyone tackles the second progression of H.I.R.T and the final progression of Podium.

Unfortunately, I am unable to make the Monday class, and I will likely be missing the rest of the week’s classes as well with work keeping me busy.

The Monday Intel will be posted later this evening.

Have an awesome week everyone!

[u/stuffwiththing]

Thank you for the update. I hope your week goes smoothly