BFT Hornsby

WEEK 4 | PERFORMANCE BENCHMARK BLOCK

We’re getting deeper into the building phase — progressing intensity, control and output while continuing to build towards our end-of-block benchmarks.

MONDAY — CARDIO U
Longer working intervals this week. The focus is on controlling your intensity while staying in continuous movement — learning to deliberately push HR up, bring it back down and efficiently transition between different training zones.

TUESDAY — PUMP UB
Tempo is introduced to increase time under tension and muscular control. Expect plenty of upper-body volume while continuing to develop the Military Press and Chin Up with quality movement taking priority over load.

WEDNESDAY — HIIT | 105% MAS
We progress above maximal aerobic speed, targeting 105% MAS across the Ski, Rower and Bike. Short, hard efforts with incomplete recovery will challenge your ability to repeatedly produce high outputs — make sure you know your MAS numbers!

THURSDAY — STRENGTH LB
Tempo comes into our lower-body strength work, with the Conventional Deadlift remaining our key benchmark lift. Slower, controlled reps will reinforce positioning, increase time under tension and prepare us to handle heavier loads later in the block.

FRIDAY — SUMMIT
Work intervals progressively increase from 35 to 60 seconds, challenging you to manage your pace as fatigue builds. Stay controlled early, work predominantly within 80–89% HR and aim to finish stronger than you started.

SATURDAY — POWER
Our first Power progression of the block! Strength movements are paired with similar explosive movements to develop the ability to produce force quickly. Moderate loads, maximal intent and quality explosive reps are the priority.

Week 4 — control the work, hit your targets and keep building.

WEEK 5 | PERFORMANCE BENCHMARK BLOCK

Week 5 continues to build intensity while introducing more pauses, higher conditioning targets and increased power volume.

MONDAY — STRENGTH LB
Paused reps are introduced, with the Conventional Deadlift remaining our key lower-body lift. Pausing at shin height removes momentum and challenges you to maintain tension and produce force through one of the hardest positions of the lift.

TUESDAY — SUMMIT
We flip to descending work intervals, starting longer before reducing the available time. The challenge is to maintain your output as the intervals shorten through better pacing, movement efficiency and control — while staying predominantly within 80–89% HR.

WEDNESDAY — HYPER UB
Upper-body focus with a 2-second pause in the Military Press. The pause removes momentum and forces you to generate strength from a static position, while the rest of the session develops shoulder stability, trunk control and quality movement.

THURSDAY — HIIT | 110% MAS
Another step up from last week — moving from 105% to 110% MAS across the Ski, Rower and Bike. Expect short, hard efforts designed to improve your ability to repeatedly produce high outputs with incomplete recovery.

FRIDAY — BALANCED
A lower-intensity session focused on mobility, stability and positional control. We’re developing the shoulder, trunk and hip function that supports stronger Military Press and Deadlift performance while preparing the body for Saturday.

SATURDAY — POWER
Power returns with increased volume. Controlled strength movements are paired with explosive exercises, with the goal of producing force quickly. Moderate loads, maximal intent and maintaining speed across every set are the priorities.

Week 5 — stronger positions, higher outputs, keep building.

YOUR WEEK AHEAD 📅 | WEEK 3

Week 3 of our Performance Benchmark block. MAS scores are in, loads are building and it’s time to keep progressing.

MONDAY — CARDIO U 🚴
Your MAS scores are put to work. Train at 100% of your individual MAS across the Ski, Bike and Rower, aiming to hit your target consistently across every interval.

TUESDAY — UPPER BODY STRENGTH 💪
Cluster sets arrive on the Military Press. Heavier work is broken up by short 15-second resets, helping you maintain quality while pushing load.

WEDNESDAY — XTX ⚡
Our first XTX of the block. Partner-based conditioning and resistance work with a focus on strong, repeatable efforts throughout.

THURSDAY — LOWER BODY PUMP 🦵
Lower-body hypertrophy takes over, with Zercher Squats and Deadlifts featuring. Control the tempo, choose the right load and prioritise quality reps.

FRIDAY — HIIT 🔥
30-second efforts mean more sustained work. Find an aggressive but repeatable pace and hold it across the session.

SATURDAY — SHRED 🏋️
Two 25-minute cardio and strength blocks, with posterior-chain and pressing work supporting our Deadlift and Military Press benchmarks.

Week 3 — get booked in and keep building. 💪

HAPPY BIRTHDAY COACH CONNIE 🥳🎉

A massive happy birthday to our Studio Manager, Coach Connie! 🥳

A lot of what Connie does for the studio happens behind the scenes - and because of that, it can be easy to miss just how much work she puts into making BFT Hornsby what it is.

From organising challenges, creating mini comps and keeping everything running smoothly, to knowing what’s happening with our members and always looking for ways to make the studio better - Connie genuinely goes above and beyond.

But what everyone does get to see is the energy and passion she brings every time she steps onto the floor. No matter what might be happening outside the studio, she shows up ready to coach, brings the energy and gives the same level of care to every session.

Connie genuinely cares about every member and every person on our team, and so much of the positive environment we have at BFT Hornsby is a reflection of the work she puts in - both the things you see and the many things you don’t.

We’re incredibly lucky to have someone who cares so deeply about the studio and the people in it leading the way.

Happy Birthday Connie! We hope you have an amazing day! ❤️🎉

Make sure you show Coach Connie some birthday love in the comments! 👇🥳

THIS WEEK AHEAD | BFT HORNSBY

2/9

A big week ahead as we establish our conditioning benchmarks and get stuck into the new training block.

Monday – Conditioning Benchmark Test
Testing day. We’ll establish your MAS across the Ski Erg, Keiser Bike and Rower with three 5-minute efforts. The goal is to find the highest sustainable output you can hold across each machine and set a baseline to measure your progress throughout the block.

Tuesday – Strength (LB)
Time to build some lower-body strength. We’ll use our recently tested 5RM numbers to dial in your loading and accumulate quality strength work. Move well, stay controlled and make every rep count.

Wednesday – Cardio U
A continuous cardio session designed to challenge your aerobic system across different intensities. You’ll move through changing heart-rate zones, learning when to push the pace and when to settle back into a sustainable rhythm.

Thursday – Pump (UB)
Upper-body hypertrophy is the focus. Expect plenty of quality volume as we target muscular fatigue, controlled movement and time under tension. Choose loads that challenge you while still allowing you to maintain strong technique.

Friday – Balanced
A chance to slow things down and focus on movement quality. We’ll work on mobility, stability and control while spending some extra time refining positions and technique for our Military Press and Deadlift.

Saturday – Summit
Longer aerobic intervals with the aim of building your ability to sustain a strong output. Settle into the 80–89% heart-rate range, control your breathing and find a pace you can maintain across the session.

Get booked in and we’ll see you throughout the week.