BFT Sunbury

🚨 THIS IS HOW YOU UNLOCK YOUR FREE WEEK 🚨
➡️➡️➡️➡️➡️➡️

1️⃣ Download the BFT Booking App
2️⃣ Choose BFT Sunbury as your studio
3️⃣ Activate your FREE “BFT Unlocked 2026 Trial Pass” under the memberships tab
4️⃣ Book your free sessions! Experience our mix of strength, conditioning & hybrid training
5️⃣ Show up, train hard & experience the BFT community 💙

📅 31 AUGUST – 5 SEPTEMBER
Your first week is completely FREE 🤑 What are you waiting for?

📲 Download the app. Choose BFT Sunbury. See you soon. 🔓🔥

🔓 BFT UNLOCKED WEEK 🔓
🚨 31 AUGUST – 5 SEPTEMBER 🚨

Ever wanted to see what BFT is all about? Now’s your chance, completely FREE! 🤑🔥

LOVE IT?
Lock in 4 WEEKS FOR HALF PRICE after your trial!
But don’t wait, this offer disappears when Unlocked Week does 👀

🎟️ HOW TO CLAIM YOUR FREE PASS:
1️⃣ Download the BFT Booking app
2️⃣ Create your account
3️⃣ Hit “Membership” at the bottom
4️⃣ Select “BFT Unlocked 2026 Trial Pass”
5️⃣ Book your sessions between 31 Aug – 5 Sept
6️⃣ Turn up, train hard & UNLOCK BFT 🔓

Zero cost. Zero commitment. Just come and experience BFT Sunbury ✔️

📲 Your free pass is waiting, grab yours now!

THE PB BLOCK - WEEK 3️⃣

MONDAY - CARDIO U (HIIT) + MAS
Your MAS numbers are officially coming into play!
You’ll work at 100% of your individual MAS, meaning everyone is training to their own aerobic capacity. Expect short, sharp efforts with active recovery. The goal is consistency across every interval, not going out too hot early.

TUESDAY - STRENGTH (UB) 💪🏼
We’re introducing CLUSTER SETS to take your strength up a notch!
Using your Military Press 5RM from Week 1, you’ll work at higher relative intensities with short intra set recoveries.
Quality reps, big intent and plenty of tension.

WEDNESDAY - XTX 🤝🏼
Partner up! XTX brings high-intensity conditioning with moderate resistance work and plenty of movement variety.
The challenge is producing repeatable efforts rather than one massive effort followed by a fade out.
Communicate with your partner and keep the rhythm moving.

THURSDAY - PUMP (LB) 🍑
Expect plenty of volume, muscular fatigue and our Strength Theme Screen featuring the BB Zercher Squat + BB Deadlift.
Focus on controlled reps, quality movement and choosing a load that challenges you without compromising technique.

FRIDAY - CARDIO HIIT 🔥
We’re extending the work periods to 30 seconds, meaning longer sustained efforts and a bigger cardiovascular challenge.
8 quality efforts is the goal! Find the highest sustainable output you can maintain rather than sprinting the first few seconds.

SATURDAY - SHRED (MIXED) 🏋🏻‍♂️
Back to the best of both worlds with 2 × 25 minute blocks combining cardio and strength.
Look for consistent cardio outputs and progressive loading in the strength zones while keeping those movement standards high.

BFT UNLOCKED WEEK
🚨 31 August – 5 September 🚨

Obsessed after your first sesh? Lock in 4 weeks for half price 👀
‼️ ONLY available during Unlocked Week 🔓

Trial Passes are up for grabs right now on the booking app 📲 Grab yours in a few easy steps:

1️⃣ Download the “BFT Booking” app
2️⃣ Set up your account
3️⃣ Tap “Membership” down the bottom
4️⃣ Snag the “BFT Unlocked 2026 trial pass”
5️⃣ Lock in your sessions for Unlocked Week
6️⃣ See you on the studio floor 😜

Casually smashing milestones like it’s nothing 🙂‍↕️💅🏼
Well done 7am crew 💙👏🏼

THE PB BLOCK - WEEK 2️⃣

MONDAY – MAS CONDITIONING TEST 🏃🏻‍♀️
‼️ COME 10 MINS BEFORE YOUR WAVE TIME ‼️
MAS testing day across the Ski Erg, Bike and Rower!
5 minutes on each machine, 13 minutes recovery between them.
This result sets your individual training intensities for every cardio session in the block so pace smart and make it count.

TUESDAY – STRENGTH (LB) 🍑
The first structured loading session off the back of your Deadlift 5RM.
Moderate percentages, multiple quality sets and the movement standards from testing carried forward. Volume builds strength.

WEDNESDAY – CARDIO U (AEROBIC)
The first Cardio U of the block.
Continuous movement across the full session, adjusting output to match the prescribed zones rather than going flat out from the start. Learning to regulate intensity is your goal!

THURSDAY – PUMP (UB) 💪🏼
The Military Press anchors the strength screen while pressing, pulling and shoulder work build across the remaining zones.
Hypertrophy is the goal! Controlled tempo, quality reps and loads that challenge without compromising position.

FRIDAY – BALANCED 🧘🏻‍♀️
Movement quality and skill development this week with the Zercher Squat and Sn**ch Grip RDL as the centrepiece.
Lower intensity, high value. The session that identifies what needs work before the heavier weeks arrive.

SATURDAY – CARDIO SUMMIT 💜
A pyramid interval structure this week: 40, 50, 60, 50, 40 seconds across each exercise.
More time under tension than last week, same aerobic intent. Find your rhythm early and hold it across every interval.