BFT Pymble

UNLOCKED Week is here 🔥

Monday – Cardio U
Longer aerobic intervals with changing heart rate zones. Stay in control, adjust your pace as intensity changes and focus on smooth, continuous movement throughout.

Tuesday – Pump (UB)
Upper body hypertrophy with the introduction of tempo reps. Slow it down, control every phase and prioritise quality time under tension over chasing heavier loads.

Wednesday – HIIT
MAS-based conditioning at 105% of your individual benchmark. Attack each effort with intent, manage your recovery and aim for consistent output across every interval.

Thursday – Strength (LB)
Lower body strength with tempo-controlled reps. Use your benchmark to guide loading, own every phase of the Deadlift and maintain strong positions as fatigue builds.

Friday – Summit
Ascending work intervals from 35–60 seconds. Pace the early efforts, stay within the 80–89% heart rate range and finish strong with your best-quality output.

Saturday – Power
New block, new focus. Develop explosive strength and peak power through contrast training. Move with intent, keep loads controlled and prioritise speed and quality.

THIS WEEK AHEAD 3/9

Monday – Cardio U (H)
MAS-based conditioning using your individual benchmark. Hit your prescribed 100% MAS, focus on repeatable high-intensity efforts and maintain efficient movement throughout.

Tuesday – Strength (UB)
Heavy upper body strength with the introduction of cluster sets. Use your 5RM to guide loading, reset between clusters and prioritise quality reps on the Military Press.

Wednesday – XTX
Partner-based high-intensity conditioning. Communicate with your partner, manage your output and aim for consistent efforts across every station.

Thursday – Pump (LB)
Lower body hypertrophy with a focus on compound strength patterns. Control your tempo, build quality volume and maintain strong technique as fatigue builds.

Friday – HIIT
Longer 30-second work intervals mean greater sustained fatigue. Stay powerful, manage your pace and aim for repeatable high-intensity output across every set.

Saturday – Shred
Two 25-minute blocks combining cardio and strength. Focus on consistent cardio outputs, progressive loading and quality movement across the entire session.