BFT Robina

MIC’D UP FOR PODIUM 🔥

Ariya and Ari taking on progression 3/4 of our PODIUM session.

This is where the work starts to feel real — teamwork, communication, pacing, and learning how to move well under fatigue.

PODIUM isn’t just about being the fittest in the room.

It’s about backing yourself, trusting your partner, and finding out what you’re capable of when the pressure is on.

No one climbs the podium alone.

ZONE 4 — THE FINISHER 🔥

This is the final zone of PODIUM.

You and your partner will work through a pyramid using the Bionic Bike and Wall Balls.

Then back down.

Your goal is to finish the work as fast as possible, with your score coming from the time you have remaining.

This is where fatigue is high, transitions matter, and communication becomes everything.

Wall Ball weights:

Women’s Open — 4kg
Women’s Pro — 6kg
Men’s Open — 6kg
Men’s Pro — 9kg

Move fast.
Communicate clearly.
Stay clean.
Finish strong.

No one climbs the podium alone.

ZONE 3 — STRENGTH ENDURANCE 🔥

This is where PODIUM starts to test how well you can move under fatigue.

Zone 3 is an AMRAP, with your score coming from your combined rounds as a team.

Part A — Kettlebell Complex
2 Renegade Rows
2 Swings
2 Cleans
2 Squats
2 Strict Presses

Part B — Dumbbell Complex
3 Push-Ups
3 Devil Presses
3 Front Squats
3 Push Presses

Division weights:

Women’s Open
KB — 10kg
DB — 7.5kg

Women’s Pro
KB — 16kg
DB — 12.5kg

Men’s Open
KB — 18kg
DB — 12.5kg

Men’s Pro
KB — 24kg
DB — 17.5kg

Move clean.
Switch smart.
Make every round count.

No one climbs the podium alone.

🔥 WEEK 5 | INTENSITY 🔥

We’re officially into the second half of the Legacy Series.

This week’s focus is Intensity.

Intensity doesn’t mean going 100% every session. It means showing up with purpose. Push a little harder, lift a little heavier, move with intent, and give yourself a reason to improve every time you train.

🏆 Event of the week: Match Night II
📅 Goal of the week: Complete 4 sessions

The points are getting tighter, every session matters, and Match Night II could change everything.

Let’s bring the energy this week. 💙🖤

ZONE 2 — CONDITIONING 🔥

This one is all about your engine.

You and your partner will have 15 minutes to accumulate as much distance as possible on the Row Erg.

One partner rows.
One partner skis.
Switch every 500m.

Your score = total distance on the Row Erg.

Pace smart, switch fast, and keep the metres ticking over.

No one climbs the podium alone.

ZONE 1 — STRENGTH 🔥

This is where PODIUM starts.

Zone 1 is all about strength, standards, and teamwork.

You and your partner will have 6 minutes on the trap bar deadlift, then 6 minutes on the barbell bench press to complete as many quality reps as possible.

Your score = combined reps.

Division weights:

Women’s Open
Trap Bar Deadlift — 60kg
Bench Press — 25kg

Women’s Pro
Trap Bar Deadlift — 80kg
Bench Press — 35kg

Men’s Open
Trap Bar Deadlift — 80kg
Bench Press — 55kg

Men’s Pro
Trap Bar Deadlift — 100kg
Bench Press — 75kg

Mixed teams complete their own designated weights.

Lift with intent.
Switch smart.
Make every rep count.

No one climbs the podium alone.