BFT Sunbury

🚒🔥 CLIMBING FOR A CAUSE 🔥🚒

This morning, Geo & Jase took on a full PPC session (mind you the gear weighs 25kg 🤯) as stair climb prep! They’re getting their legs ready for the 28 floors ahead 🥵🪜

But this one is bigger than just a workout ❤️

They’re helping raise much needed funds to support the fight against cancer and su***de, while promoting mental health and wellbeing within the firefighting community 🙏🏼

If you’re able to support them, any donation, big or small, would mean so much ✨

DONATE HERE 👇🏼
https://www.firefighterclimb.org.au/climber/georgiarewse/

https://www.firefighterclimb.org.au/climber/jasongovan/

BFT UNLOCKED WEEK IS HERE 🥰
🚨 31 August – 5 September 🚨

Lock in 4 weeks for half price 👀
‼️ ONLY available until SUNDAY 🔓

Trial Passes are up for grabs right now on the booking app 📲 Grab yours in a few easy steps:

1️⃣ Download the “BFT Booking” app
2️⃣ Set up your account
3️⃣ Tap “Membership” down the bottom
4️⃣ Snag the “BFT Unlocked 2026 trial pass”
5️⃣ Lock in your sessions for Unlocked Week
6️⃣ See you on the studio floor 😜

THE PB BLOCK - WEEK 4️⃣ - UNLOCKED WEEK 💙

MONDAY - CARDIO U (AEROBIC) 🥵
We’re continuing to build your aerobic engine while challenging you to control your intensity.
You’ll move continuously through different heart rate zones, learning to push, pull back and pace yourself rather than simply going all out.

TUESDAY - PUMP (UB) 💪🏼
You’ll see the introduction of tempo reps. Slowing down parts of each movement increases time under tension and challenges your muscles without simply adding more weight. Quality reps are the priority

WEDNESDAY - CARDIO HIIT (MAS) 🧡
Your MAS testing results are now being put to work! Individualised targets at 105% MAS mean everyone is working to their own capacity while developing repeat sprint ability and fatigue resistance.

THURSDAY - STRENGTH (LB) 🍑
Tempo-controlled strength work. The Conventional Deadlift remains a key lift, with controlled reps helping you build strength, positioning and movement quality.

FRIDAY - CARDIO SUMMIT 💜
The intervals get longer as we build towards a strong finish. The goal? Control your pace, stay in that aerobic zone and have enough in the tank to finish stronger than you started.

SATURDAY - POWER ⚡️
Strength meets speed. We’re kicking off Power with contrast training, pairing controlled strength movements with explosive exercises to develop your ability to produce force quickly.

🚨 THIS IS HOW YOU UNLOCK YOUR FREE WEEK 🚨
➡️➡️➡️➡️➡️➡️

1️⃣ Download the BFT Booking App
2️⃣ Choose BFT Sunbury as your studio
3️⃣ Activate your FREE “BFT Unlocked 2026 Trial Pass” under the memberships tab
4️⃣ Book your free sessions! Experience our mix of strength, conditioning & hybrid training
5️⃣ Show up, train hard & experience the BFT community 💙

📅 31 AUGUST – 5 SEPTEMBER
Your first week is completely FREE 🤑 What are you waiting for?

📲 Download the app. Choose BFT Sunbury. See you soon. 🔓🔥

🔓 BFT UNLOCKED WEEK 🔓
🚨 31 AUGUST – 5 SEPTEMBER 🚨

Ever wanted to see what BFT is all about? Now’s your chance, completely FREE! 🤑🔥

LOVE IT?
Lock in 4 WEEKS FOR HALF PRICE after your trial!
But don’t wait, this offer disappears when Unlocked Week does 👀

🎟️ HOW TO CLAIM YOUR FREE PASS:
1️⃣ Download the BFT Booking app
2️⃣ Create your account
3️⃣ Hit “Membership” at the bottom
4️⃣ Select “BFT Unlocked 2026 Trial Pass”
5️⃣ Book your sessions between 31 Aug – 5 Sept
6️⃣ Turn up, train hard & UNLOCK BFT 🔓

Zero cost. Zero commitment. Just come and experience BFT Sunbury ✔️

📲 Your free pass is waiting, grab yours now!

THE PB BLOCK - WEEK 3️⃣

MONDAY - CARDIO U (HIIT) + MAS
Your MAS numbers are officially coming into play!
You’ll work at 100% of your individual MAS, meaning everyone is training to their own aerobic capacity. Expect short, sharp efforts with active recovery. The goal is consistency across every interval, not going out too hot early.

TUESDAY - STRENGTH (UB) 💪🏼
We’re introducing CLUSTER SETS to take your strength up a notch!
Using your Military Press 5RM from Week 1, you’ll work at higher relative intensities with short intra set recoveries.
Quality reps, big intent and plenty of tension.

WEDNESDAY - XTX 🤝🏼
Partner up! XTX brings high-intensity conditioning with moderate resistance work and plenty of movement variety.
The challenge is producing repeatable efforts rather than one massive effort followed by a fade out.
Communicate with your partner and keep the rhythm moving.

THURSDAY - PUMP (LB) 🍑
Expect plenty of volume, muscular fatigue and our Strength Theme Screen featuring the BB Zercher Squat + BB Deadlift.
Focus on controlled reps, quality movement and choosing a load that challenges you without compromising technique.

FRIDAY - CARDIO HIIT 🔥
We’re extending the work periods to 30 seconds, meaning longer sustained efforts and a bigger cardiovascular challenge.
8 quality efforts is the goal! Find the highest sustainable output you can maintain rather than sprinting the first few seconds.

SATURDAY - SHRED (MIXED) 🏋🏻‍♂️
Back to the best of both worlds with 2 × 25 minute blocks combining cardio and strength.
Look for consistent cardio outputs and progressive loading in the strength zones while keeping those movement standards high.

BFT UNLOCKED WEEK
🚨 31 August – 5 September 🚨

Obsessed after your first sesh? Lock in 4 weeks for half price 👀
‼️ ONLY available during Unlocked Week 🔓

Trial Passes are up for grabs right now on the booking app 📲 Grab yours in a few easy steps:

1️⃣ Download the “BFT Booking” app
2️⃣ Set up your account
3️⃣ Tap “Membership” down the bottom
4️⃣ Snag the “BFT Unlocked 2026 trial pass”
5️⃣ Lock in your sessions for Unlocked Week
6️⃣ See you on the studio floor 😜