BFT is a scientific high-intensity group strength and conditioning studio. bft.studio/westgate/
In short, our programs are designed to be progressive, innovative, and transformative.
Podium series 1 smashed. You guys put in the work and it showed. What an amazing effort, so cool to see so many of you challenge yourselves and support one another. Thank you to the amazing judges and volunteers to ensure the day ran smoothly with multiple teams in different zones all at once. We couldn't have done it without you. This is just the beginning 👀 see you all next week for Deload week 🫶
02/08/2026
After a mammoth end to our Commit to 30 challenge and our Podium comp today, it's Deload Week!! 🔄 Kicking off our new 10-week Performance Benchmark (PB) Block! Time to give your body some love before we enter our build phase.
Monday
Session: Shred (Mixed) 🔥
Progression: 1/3 – Opening mixed progression combining cardio and strength
Focus: Establish sustainable pacing from the start. This session bridges conditioning and strength, prioritise technical consistency and repeatable effort over chasing intensity.
Tuesday
Session: Strength (Upper Body) 💪
Progression: 1/12 – Familiarisation session
Focus: This is about building movement quality, not fatigue. Select loads that let you complete every rep with control, the foundations you set today carry through the whole block.
Thursday
Session: Hyper (Lower Body) 🦵
Progression: 1/5 – Introduction to multi-planar movement
Focus: Move with intent, not just reps. This session challenges balance and control across new planes of motion, technical ex*****on comes first, intensity comes later.
Friday
Session: Balanced 🔄
Progression: 1/4 – Foundational positions for the BB Military Press and BB Deadlift
Focus: A movement prep and positional session, not a fatigue-driven one. Focus on shoulder stability, trunk control and hip function, the building blocks for everything ahead. Don't skip balanced.
Saturday
Session: Crew Fit 🤝
Progression: 1/4 – New follow-the-leader format
Focus: Start sustainable, finish strong. Work as a team, keep transitions smooth and let your intensity build naturally as the targets come down. 🔥
31/07/2026
Podium athletes! You've done the work, now is the time to do prepare yourself before the competition. Please see the post for all the essentials!
Please make sure you're there at least 20 mins before your wave time (start time). Please read the rules book so you know the expectations for each zone. Excited to see you guys smash it!
25/07/2026
Last week of the commit to 30 challenge!! Post scans available on Fri and Sat morning!
Monday
Session: HIIT ⚡
Progression: Tabata timing
Focus: The final progression of HIIT. Every set should be performed with purpose, not just completed: aim for consistent power output right through to the last round.
Tuesday
Session: Strength (Upper Body) 💪
Progression: Low rep counts with heavy weight
Focus: This is your chance to express the strength you've built across the whole block. Push your loading while keeping control and technical precision on every rep.
Wednesday
Session: XTX 🔥
Progression: Increased rep targets
Focus: The final XTX progression tests everything: pacing, resilience and strategy under pressure. Move efficiently between conditioning efforts and loaded work right to the finish.
Thursday
Session: Hyper (Lower Body) 🦵
Progression: Increased core work
Focus: Stability and control take priority over intensity here. Resist movement through the trunk while producing force through the legs, a strong finish to the lower body block.
Friday
Session: Summit ⛰️
Progression: Increased work time, decreased rest between sets
Focus: The final SUMMIT progression. Stay disciplined with your pacing and breathing, this one should feel demanding but controlled, not chaotic.
Saturday
Session: HIRT (Mixed) 🏆
Progression: Final progression
Focus: This is it, the last session of the block. Bring together everything you've built: strength under fatigue, pacing, control and consistency. Finish strong. 🔥
19/07/2026
Monday
Session: HIRT (Lower Body) 🦵
Progression: 2/3 – More challenge through fatigue in the LB within the AMRAP, rep targets introduced in zone 1
Focus: This is about producing strength under fatigue, not just getting through the work. Adjust your pacing and control as you move between structured and continuous efforts.
Tuesday
Session: Summit ⛰️
Progression: 4/6 – Increased work time, decreased rest between sets
Focus: Build your intensity progressively across each exercise. Stay in control of pacing and breathing as fatigue rises and recovery windows shrink.
Wednesday
Session: Hyper (Upper Body) 💪
Progression: 4/5 – No tempo, focused on push/pull with less accessory work
Focus: A quality-driven session, not an intensity chase. Address imbalances, protect your shoulders and reinforce stability through the trunk and scapular complex.
Thursday
Session: Cardio U (HIIT) ⚡
Progression: 6/6 – Increased time spent at sprint intensity
Focus: The culmination of everything you've built this block. Precision, responsiveness and consistency are what count here, match your effort to the zone.
Friday
Session: Strength (Mixed) 🏋️
Progression: 7/8 – Decreased rep ranges, heavier loads for the primary lifts
Focus: Attack your primary lifts with fresh energy and full intent. Better load selection and consistent ex*****on are what drive real strength adaptations.
Saturday
Session: Podium 🏆
Progression: 4/4 – Decreased rest between zones, increased working time for the YGIG finisher
Focus: The final test of everything you've developed in Podium. Manage fatigue, stay resilient under pressure and finish strong as a team. 🔥
18/07/2026
Some of our commit to 30 challengers gave their body some love this morning with a stretch and sip. Huge thank you to Elta Ego™ 🍹 Alcohol-Free Adaptogenic Cocktails for your amazing adaptogenic cocktails 💙 Perfect for a little healthy treat during the challenge! Thank you for coming team 🫶
Poor Josh lol 🫶 but seriously thank you for being the all round fixer, maintenance and repair G.O.A.T. You'll disappear, I'll hear some noises and you'll come back saying you've sorted it. There is nothing you can't do. Also for being patient with me, as every day I'll say 'I just have to do this'. So much goes on behind the scenes and I appreciate you so much 💙
12/07/2026
Week 6!
Monday
Session: Pump (Upper Body) 💪
Progression: 4/4 – Pause reps for strength theme screen
Focus: The final upper body push of the block. Choose your loads wisely, own every pause and keep your output consistent as fatigue builds across the session.
Tuesday
Session: Cardio U (HIIT) ⚡
Progression: 5/6 – HIIT style with extended working sets
Focus: Match your effort to the zone, not the clock. Be responsive and intentional with your intensity changes — this is about active control, not just working hard.
Wednesday
Session: Strength (Lower Body) 🏋️
Progression: 6/8 – Pause reps used to challenge stability and position
Focus: Own every static position under load. Prioritise control and alignment over chasing weight — quality here builds strength that carries into everything else.
Thursday
Session: Summit ⛰️
Progression: 3/5 – Structured set timing with more volume
Focus: A shift back to a more traditional interval structure. Build your intensity gradually through the set and stay in control of your pacing, breathing and heart rate.
Friday
Session: Balanced 🔄
Progression: 2/2 – Final progression
Focus: This one's a performance session, not a recovery day. Use it to refine your movement, tighten up control and address anything holding you back in bigger sessions.
Saturday
Session: SE (Strength Endurance) 💥
Progression: 3/3 – Podium theme screen
Focus: Repeated 30 second efforts with short recovery add up fast. Manage your pacing and movement efficiency, the goal is sustainable output, not just moving fast. 🔥
Sunday
Stretch and sip with Elta Ego™ 🍹 Alcohol-Free Adaptogenic Cocktails
Commit to 30 challengers this one's for you! Secure your spot in the what's app chat :)
Epic work today legends! You showed up and killed it. See you tomorrow for the first progression of H.I.R.T 💪🫶