BFT Pymble

2/2 - still riding off the high of Sydney Hyrox🔥

Melbourne hyrox anyone…?😆

🔥 PODIUM INFO NIGHT 🔥

We’re hosting an info night for our brand new PODIUM event, and you’re invited!

📅 Thursday 16th July🕕 6:00pm📍 BFT Pymble

Come along to find out everything you need to know about the event, what to expect, how it works, and how to prepare.

This is open to everyone! Whether you’ve already signed up and you’re ready to go, or you’re simply curious and want to learn more, we’d love to see you there.

Bring your questions and get excited for what’s to come! 💙🖤

THIS WEEK AHEAD 6/9 🔥

Monday – Pump (UB)
Final upper body Pump progression. Pause reps on the incline press increase time under tension, so focus on control, quality movement and consistent tempo.

Tuesday – Cardio U (HIIT)
HIIT-style conditioning with longer work periods. Match your effort to the prescribed heart rate zones, recover quickly and stay in control of your intensity.

Wednesday – Strength (LB)
Lower body strength with pause reps. Build stability, own every position and prioritise technique over load.

Thursday – Summit
Aerobic interval conditioning returns with a descending work structure. Settle into a rhythm early, increase your effort as intervals shorten and maintain consistent output.

Friday – Balanced
A movement-focused session designed to improve stability, mobility and control. Slow things down, refine your technique and build a stronger foundation for performance.

Saturday – Strength Endurance (SE)
The final Strength Endurance progression finishes with a Podium-inspired challenge. Pace yourself, move efficiently and maintain quality output as fatigue builds.

HYROX Sydney 2026 ✅

What an absolute vibe! 🔥

A massive congratulations to everyone who stepped onto the start line and gave it everything they had. The effort, determination and resilience on display was incredible.

The best part? Watching our crew get behind one another, the support was unreal. That’s what makes this community so special.

BFT Pymble, you represented with pride. We couldn’t be prouder! 🩵🖤

(P.S more photos to come so apologies for the spam in advance😆)

Gemma Comanos
Manuela Lizarralde
Mariza Gordon
Chanel Stuart-Findlay
Theresa Tran-Nguyen
Elle Perkins
Kim Guzman-Ibanez
Darius Ibanez
Jo Bautista
Francesca Marcon
Dominic Aouad

THIS WEEK AHEAD 5/9

Monday – HIIT
Descending work intervals with reduced recovery. Focus on repeatable high-intensity efforts, smart pacing and maintaining movement quality as fatigue builds.

Tuesday – Hyper (UB)
Upper body strength with tempo reps. Slow the movement down, improve control and build stability through every repetition.

Wednesday – Podium
Competitive partner training with longer work periods and increased targets. Stay composed, communicate well and focus on consistent output under fatigue.

Thursday – Strength (Mixed)
Tempo strength session prioritising quality over speed. Control every rep, own your positions and build strength through time under tension.

Friday – Cardio U (Aerobic)
Aerobic conditioning with longer work and shorter transitions. Maintain a steady rhythm, control your breathing and let your heart rate build naturally through consistent effort.

Saturday – HIRT (LB)
Lower body strength meets conditioning. Focus on repeatable effort, quality movement and strong technique across multiple training formats.

Our HYROX representatives for this weekend 😎

It’s been a massive 10 weeks and the race is finally upon us! A massive shout out to everyone who committed to the block and put in the work week after week 👏🏼

We’re bloody proud of the effort, consistency and energy you’ve all brought. Now it’s time to enjoy the day, trust the training and leave it all out there 🔥

Good luck team, we’ll be cheering you on every step of the way 🩵🖤

Dom Arndt
Dotty
Richard Eve
PA Valencia
Becca Funnell
Soma Physiotherapy
Jason Sweeney
Jackie Younes
Heidi Watts
David Milne
Kirsten Bond
Sparkle Club
Maxy Honey Power
Nicolle Mallaby
RAE 🤍
Dominic Aouad
Katrina Vanos
Samantha Johnson
Gemma Comanos
Manuela Lizarralde
Elle Perkins
Sarah
Claire Goldring
juliana
Eri
R o c i o
Chanel Stuart-Findlay
Mariza Gordon
Bella †
Jasmine Hone
Theresa Tran-Nguyen
Dotty
Tom Luxton
Glynn Pearman
Andrew Johnson
Matt Alvarado
Grant D'Arcy
Melissa D'Arcy
Cooper Hone
Jo Bautista
Ms K
Kim Guzman-Ibanez
Darius Ibanez
mack ❤️‍🔥

THIS WEEK AHEAD 4/9

Monday – Strength Endurance (SE)
Strength meets conditioning. Focus on consistent pacing, hitting your rep targets and maintaining quality movement across every set.

Tuesday – HIIT
Longer work intervals mean greater fatigue. Stay explosive, manage your pace and aim for repeatable high-intensity efforts from start to finish.

Wednesday – Strength (LB)
Lower body strength with increasing volume. Prioritise solid technique, controlled reps and strong bracing as fatigue builds.

Thursday – Summit
Partner-based aerobic conditioning. Settle into a sustainable rhythm, control your breathing and work within the 85–89% heart rate range.

Friday – Pump UB (NO 9.30am, 12.30pm OR 5.15)
Upper body volume session targeting pressing and pulling strength. Focus on controlled tempo, stability and quality reps under fatigue.

Saturday – Podium (6.15am and 7.30am ONLY)
Performance-focused partner session. Work strategically, communicate well and maintain consistent output as targets increase.

THIS WEEK AHEAD 4/9

Monday – Strength Endurance (SE)
Strength meets conditioning. Focus on consistent pacing, hitting your rep targets and maintaining quality movement across every set.

Tuesday – HIIT
Longer work intervals mean greater fatigue. Stay explosive, manage your pace and aim for repeatable high-intensity efforts from start to finish.

Wednesday – Strength (LB)
Lower body strength with increasing volume. Prioritise solid technique, controlled reps and strong bracing as fatigue builds.

Thursday – Summit
Partner-based aerobic conditioning. Settle into a sustainable rhythm, control your breathing and work within the 85–89% heart rate range.

Friday – Pump (UB)
Upper body volume session targeting pressing and pulling strength. Focus on controlled tempo, stability and quality reps under fatigue.

Saturday – Podium
Performance-focused partner session. Work strategically, communicate well and maintain consistent output as targets increase.