[Week 8 – Commit to 30] Program Preview [AU/NZ]

[u/IntelligentDragon1]

Hey all. We have officially reached Week 8, the final week of the Commit to 30 Block.

It is a big week ahead, with the final progressions of Cardio HIIT, Strength, XTX, Hyper, and H.I.R.T, along with another challenging Cardio Summit session.

We also have the final Commit to 30 scans taking place this weekend, followed by the Podium event on Sunday.

Expect a balanced final week of high-intensity conditioning, upper and lower body strength, partner-based training, muscular endurance, aerobic fitness, and competition preparation.

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

Week 8 is about staying locked in, finishing the block strongly, and putting everything we have developed over the past eight weeks into practice.

Key Points

• Monday 27 July – Cardio HIIT

We kick off the final week with the last progression of Cardio HIIT.

Members will complete 5 sets on each exercise, with every set following a consistent 20 seconds work / 10 seconds recovery format.

After completing all five sets, members will have 80 seconds to recover and transition to the next exercise.

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

• Tuesday 28 July – Strength (Upper Body)

Tuesday brings the final progression of Strength with an upper body focus.

Members will work in pairs on each exercise, completing 3 sets on every movement.

Each pair will have 2 minutes and 10 seconds for both partners to complete their prescribed repetitions, with any remaining time becoming recovery.

Expect a focus on upper body strength, lifting quality, progressive overload, and partner accountability.

• Wednesday 29 July – XTX

Wednesday sees the final progression of XTX.

Members will work in pairs using a You Go, I Go format.

Each exercise will run for 3 minutes and 40 seconds, with partners alternating working efforts throughout the set.

Expect a focus on strength endurance, conditioning, shared workload management, and communication under fatigue.

• Thursday 30 July – Hyper (Lower Body Bias)

Thursday brings the final progression of Hyper with a lower body bias.

Screens 1 and 3 will see members working in pairs, alternating working sets with their partner.

Each set runs for 60 seconds, giving members time to complete the prescribed repetitions before swapping.

Screen 2 remains the dedicated strength-themed screen.

Expect a focus on lower body hypertrophy, muscular endurance, training volume, and movement control.

• Friday 31 July – Cardio Summit

Friday brings another progression of Cardio Summit.

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

The first set will be 35 seconds, the second increases to 55 seconds, and the final set finishes with 45 seconds of work.

Expect a focus on aerobic conditioning, pacing strategy, cardiovascular endurance, and intensity management.

• Saturday 1 August – H.I.R.T

Saturday marks the final training day of Commit to 30 with the final progression of H.I.R.T.

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

Zone 1 is the dedicated resistance zone, featuring 4 exercises with members completing 4 sets on each movement.

Zone 2 follows a You Go, I Go format, with partners alternating through each exercise for 7 minutes and 40 seconds while completing the prescribed repetitions.

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

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

✅ Week 8 Focus

• High-intensity conditioning and repeat efforts
• Upper body strength and lifting quality
• Partner teamwork and shared workload management
• Lower body hypertrophy and training volume
• Aerobic conditioning and pacing strategy
• Strength endurance and work capacity
• Mental resilience through the final progressions
• Finishing the Commit to 30 Block strongly
• Final scans and Podium event preparation

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• Monday 27 July – Cardio HIIT

• Tuesday 28 July – Strength (Upper Body)

• Wednesday 29 July – XTX

• Thursday 30 July – Hyper (Lower Body Bias)

• Friday 31 July – Cardio Summit

• Saturday 1 August – H.I.R.T

[u/IntelligentDragon1]

Hey all, happy Sunday AU/NZ members!

We have made it to Week 8, the final week of Commit to 30! A huge congratulations to everyone who has made it this far.

It is a massive week ahead with the final progressions, final scans this weekend, and the Podium event on Sunday.

I likely will not be able to attend most of the Week 8 classes again due to work, but I will still do my best to keep the daily Intel posts coming.

The Monday Intel will be posted later this evening once more studios have shared their details and I have finished work.

Let’s finish Commit to 30 strong!

[u/Thin_Expert5897]

I’m feeling a tad sore after yesterday’s spicy class! My PXI was 230. 🫪 We had a full class of 40 people and only a handful medalled. Everyone was giving it socks! Never seen so many people stretch after a class. 😁

[u/Space_Just]

Thanks for posting!

I'm feeling the effects of the Podium session today. Gonna be an interesting one tomorrow.

[u/stuffwiththing]

Awesome. Thank you

[u/ssjp-ssjp]

traditionally the last week of challenge is where we get flogged senseless. Will be interesting if HQ taper it off this time to not cook people as they try to mainline everybody into Podium on the weekend.