BFT Flat Bush

Week 4 🔥

CARDIO U 🫀
Progression 3/5: Longer working intervals.
Building aerobic capacity through longer efforts, controlled pacing and continuous movement. The focus is on regulating intensity, improving cardiovascular efficiency and confidently moving between heart rate zones without sacrificing technique.

PUMP UB 💥
Progression 3/5: Tempo reps.
Time under tension takes centre stage as we build upper body strength and hypertrophy. Controlled tempo work challenges muscular control, movement quality and technical consistency through the BB Military Press.

HIIT – MAS 105% 🚀
Progression 4/6: MAS protocol pushed to 105%.
Time to turn up the intensity! Members hit 105% of their individual MAS across the SkiErg, Rower and Keiser Bike. Short, demanding intervals target repeat sprint ability while maintaining consistent output and quality movement.

STRENGTH LB 🏋️
Progression 6/12: Lower body + tempo.
Tempo-controlled lifting increases time under tension while reinforcing strong positions and technical consistency. The focus is the BB Conventional Deadlift, developing control, force production and efficiency through every phase of the lift.

SUMMIT ⛰️
Progression 3/6: Ascending set times.
Work periods gradually increase to build aerobic capacity and challenge members to manage their effort across each zone. The goal? Stay controlled early so you can produce your best-quality effort when it matters most.

POWER ⚡
Progression 1/4: Power development begins.
We’re kicking off our Power progression with a focus on peak velocity and force output. Pairing strength movements with explosive, biomechanically similar exercises helps members learn to apply force quickly and efficiently — turning strength into powerful athletic movement.

Train smart. Move well. Get stronger. 🚀

CELEBRATION VIBES FOR OUR CREW ON THIS AM💥

What’s better than 1 weapon? Try 3. They come as a package deal to 5ams sessions, breaking PBs on both cardio and strength days. They have personality, banter, support for each other, whilst encouraging those around them to really push. They have a whole lotta power behind them, the occasional (or often) yelling, the appreciation for a good tune and a village who love them! Our Big Dawg Rob Robert Dean Toamio • White 🐉 Kieran Hale & Polar Adam Hunter our mornings just wouldn’t be the same without you! Here’s to you and 500.

Giving 6am a run for their money, Venu Somepalli is a force regardless of the session. He leaves in all on the floor and has a sharp focus. Always ready to push in progressions and refines form when needed. Being one of our first members to hit this milestone, this member has been a loyal weapon for 1000 sessions.

Our boys from the Bush.

Arohanui,
The FB crew 🫶🏼

🔥 WEEK 3 🔥

We’re building on last week’s benchmark testing and starting to put those results into action! This week is all about individualised intensity, quality strength work and developing our ability to perform under fatigue.*💪

🚴 Cardio U (H) — MAS #1 (100% @ 20 seconds)
We’re introducing MAS-prescribed conditioning using the individual benchmarks established last week. Expect high-intensity efforts designed to build aerobic power, repeat sprint ability and fatigue resistance — all at an intensity specific to you.

🏋️ Strength UB — Cluster Sets
Time to take upper-body strength up a level! Cluster sets allow us to work at higher intensities while maintaining quality movement and technique. We’ll continue building the **BB Military Press**, using your Week 1 baseline to guide your loading.

⚡ XTX — Progression 1/3
Our first partnered XTX progression brings a strong cardiovascular focus, combining high-intensity efforts with moderate resistance movements. The goal: consistent output, quality movement and the ability to keep working hard as fatigue builds.

💥 Pump LB — Lower Body Focus
We’re shifting the focus to the lower body, building volume through key compound movements. Expect plenty of mechanical tension as we work towards developing **strength, hypertrophy and better movement competency** for the rest of the block.

🔥 HIIT — Longer Sustained Sets
We’re increasing our work periods to 30 seconds, challenging you to sustain a high level of intensity for longer. Fewer intervals, but more time working! The focus is on anaerobic capacity, cardiovascular fitness and maintaining quality under fatigue.

🦵 Shred M — 2 x 25-Minute Blocks
We’re increasing the amount of work completed in each zone while focusing on consistency and quality. You’ll continue developing **aerobic capacity and foundational strength, with movement patterns supporting our key lifts — the BB Conventional Deadlift and BB Military Press.

📈 Week 3 = individualised intensity, progressive loading and quality work.

Let’s keep building! 💪🔥

🏆 COMMIT TO 30 CHALLENGE WINNERS! 🏆

A huge congratulations to Dan & Rita for taking out our Commit To 30 Challenge! 🎉

Both put in an incredible 8 weeks of hard work, consistency and commitment, and the results speak for themselves. 💪🔥

You showed up, put in the work and stayed committed to the goal — and now you get to celebrate the results!

👏 Well done Dan & Rita! You’ve absolutely smashed it!

Here’s to everything you’ve achieved over the past 8 weeks — and to what’s still to come! 🚀

Performance Benchmark — Week 2 🚀

We’re building on the foundations we’ve established and turning benchmark data into stronger, more efficient performance.

🔥 Conditioning Benchmark Test
Members will establish their Maximal Aerobic Speed (MAS) across the SkiErg, Keiser Bike and Rower. These true maximal efforts provide individual benchmark data that will be used to prescribe personalised intensities throughout the rest of the Performance Benchmark block.

💪 Strength LB — Progression 4/12
Volume increases as we transition from testing into structured strength development. Using the 5RM Conventional Deadlift established earlier in the block, members will build capacity through quality working sets while reinforcing strong technique and efficient movement.

🏃 Cardio U — Progression 1/5
We’re laying the aerobic foundations by developing intensity control, continuous movement and smooth transitions between heart rate zones. The goal: build an aerobic engine that can handle the progressions ahead.

🔥 Pump UB — Progression 1/5
Upper-body hypertrophy takes centre stage with controlled volume, moderate loads and repeated compound movements. Members will also begin developing technical competency in the **BB Military Press** while building quality upper-body pulling volume.

⚖️ Balanced — Progression 2/4
We’re adding a skill development theme screen while increasing the challenge around unilateral stability, posterior-chain control and movement competency. Quality movement comes first as we prepare for heavier strength work later in the block.

⛰️ Summit
The aerobic engine keeps growing. This progression increases total work through a pyramid structure, challenging members to sustain longer efforts while maintaining efficient pacing, movement quality and repeatable output.

Test. Build. Adapt. Perform.
Every session has a purpose — and every week brings us closer to peak performance. 💥