BFT One North

WEEK 7️⃣

Three programmes close out their final progression this week, with XTX, HIIT and Cardio U putting your conditioning to the test.

Strength LB continues building towards the Deadlift benchmark, while Pump UB completes its block and Power turns up the speed.

Big week. Finish strong 💙

PS: Book early as it is Unlocked week, and we’re expecting lots of new friends coming in for classes!

THE WEEK AHEAD

Monday 🔥 XTX
Finish the block with consistent high-intensity efforts, efficient pacing and strong teamwork.

Tuesday 🏋️ Strength LB
Reps decrease as Deadlift loading increases. Brace hard, maintain your bar path and make every rep count.

Wednesday ⚡ HIIT
Work at 110% MAS with recovery reduced to just 15 seconds. Repeatable efforts over one heroic sprint.

Thursday 💪 Pump UB
One final upper-body hit featuring BB Military Press and Chin Ups. Control every rep and embrace the pump.

Friday 🫀 Cardio U
Longer intervals and active recovery. Control your heart rate and work at your own prescribed intensity.

Saturday ⚡ Power
Move with speed and intent as SA KB Cleans introduce greater coordination and unilateral stability.

WEEK 6️⃣

We’re stepping things up this week with heavier lifting, higher training volume and more demanding conditioning.

The BB Deadlift and BB Military Press remain our primary strength movements as we continue building confidence under heavier loads. XTX introduces dedicated skill development, while Cardio U challenges you to sustain repeatable efforts at 110% of your personalised MAS.

We’ll finish the week with our highest-volume mixed Pump session of the block before bringing everyone together for a team-based CrewFit challenge.

Move well, pace smart and earn every progression. Let’s get after it 💙

WEEK 6️⃣: THE PROGRAMME

Monday
💪 Hyper (LB)
Progression: 4 / 5

Lower body strength returns with the BB Deadlift as our main focus. Continue refining your setup, bracing and lifting mechanics while unilateral, front-loaded and rotational movements develop stability, posture and control. Increase your load only if your movement quality remains consistent.

Tuesday
🔥 XTX
Progression: 2 / 3

Longer work periods will challenge your pacing and ability to produce consistent efforts. A dedicated Skill Development screen gives you time to refine your BB Zercher Squats and SA KB Cleans, focusing on coordination and movement quality before speed or load. Communicate well and keep those partner transitions smooth.

Wednesday
🏋️ Strength (UB)
Progression: 8 / 12

Top sets and back-off sets are introduced as we continue progressing the BB Military Press. Your top sets expose you to heavier loads, while the back-off sets reinforce quality movement after the heavy work. Brace strongly, maintain a vertical bar path and own your overhead position.

Thursday
🫀 Cardio U (H)
Progression: 4 / 5

We return to HIIT intervals at 110% of your personalised MAS. Accumulated fatigue will be higher, so trust your targets and focus on producing repeatable efforts across the entire session. Stay moving during recovery and avoid chasing unsustainable output too early.

Friday
💪 Pump (M)
Progression: 4 / 5

The highest-volume mixed Pump session of the block combines upper and lower body work in a YGIG format. Control every repetition, use a full range of motion and prioritise muscula

It's not them, it's us. 💯

WEEK 4️⃣

This week is all about control, pacing and power. ⚡

We kick off with our first Power progression of the block, introduce tempo work into both lower and upper body training, and continue building your aerobic engine through Cardio U and Summit.

Saturday also brings our first MAS-based HIIT session, where you’ll be working at 105% of your personalised targets. 🔥

Move with intent. Control the tempo. Trust your pacing. 💙

MONDAY ⚡ POWER
Progression 1/4
Our first Power session of the block. Controlled strength movements are paired with explosive exercises to develop your ability to generate force quickly. Moderate loads, maximum intent.

TUESDAY 🫀 CARDIO U
Progression 3/5
Longer working intervals this week. The challenge is staying in control of your heart rate while continuing to move. Pace smart and anticipate when you need to adjust your effort.

WEDNESDAY 🏋️ STRENGTH LB
Progression 6/12
Tempo training comes into the Conventional Deadlift. Slow things down, own every phase of the lift and don’t be afraid to reduce the load to maintain the prescribed tempo.

THURSDAY 🫀 SUMMIT
Progression 3/6
Ascending work intervals test your aerobic endurance and pacing. Build progressively and save enough in the tank to finish the final interval strong.

FRIDAY 💪 PUMP UB
Progression 3/5
Tempo takes centre stage again, this time for the upper body. More time under tension, more control and quality mechanical tension over chasing heavier loads.

SATURDAY ⚡ HIIT
Progression 4/6
Our first MAS-based HIIT session. You’ll hit 7 consecutive intervals at 105% of your personalised MAS target before swapping with your partner. The goal isn’t one huge effort. It’s being able to repeat it. 🔥

Together We Rise 💙

Imagine willingly waking up early on a Sunday... just to come back to the office and suffer with your friends 🤪

Sweaty faces.
Big smiles.
A few questionable life choices.

Was it worth it? We'd say yes.