BFT Pymble

THIS WEEK AHEAD 3/9

Monday – Strength Mixed
Primary strength focus on the DB Bench Press and Torsonator Hack Squat. Additional volume this week means greater emphasis on quality reps, controlled tempo and consistent output across all sets.

Tuesday – Summit
Partner-based aerobic conditioning. Steady, sustainable output (87–89%) with a focus on pacing, breathing control and maintaining repeatable efforts over longer durations.

Wednesday – Hyper (UB)
Upper body stability and strength. Focus on shoulder control, trunk stability and quality pressing and pulling patterns while maintaining movement precision under fatigue.

Thursday – Cardio U (HIIT)
Short HIIT intervals with changing intensity targets. Focus on quickly adjusting output, hitting prescribed heart rate zones and maintaining quality movement throughout.

Friday – Balanced
Technical movement and stability session. Emphasis on trunk control, mobility and coordinated strength work to improve movement quality and support performance across the block.

Saturday – XTX SH
Podium-inspired conditioning session. Longer working intervals and increasing rep targets challenge pacing, recovery and repeatable power output under fatigue. Focus on efficiency, composure and consistency across all rounds. 🔥🏆

P O D I U M // STRUCTURE

🚨 WORLD CUP WATCH PARTY 🚨

Come cheer on the Socceroos as they take on USA this Saturday 🇦🇺⚽️🇺🇸

We’re opening the doors early to stream the game live — come down, wear your colours, bring the energy and back the Aussies with the crew 🔥☕️

Kick off: 5:00AM
Then stick around for the 6:15AM session after 🤩

PERFORMANCE BENCHMARK✅

9 weeks of showing up. Results earned 📈🔥

Our latest block combined strength, conditioning & plenty of hard work — and the progress speaks for itself.

Big wins across the board and a reminder that small efforts repeated consistently lead to big results 👏🏼

Swipe through to check out some of our members amazing results!!🔥

P O D I U M // 02 . 08 . 26

THIS WEEK AHEAD 2/9

Monday – XTX
Longer conditioning intervals focused on repeatable effort, pacing and sustained output under fatigue. Focus on rhythm, breathing control and movement efficiency across all stations.

Tuesday – Pump (LB)
Lower body volume session with increased posterior-chain demand. Emphasis on hinge mechanics, trunk stability and maintaining movement quality under fatigue.

Wednesday – Cardio U
Heart-rate based conditioning with reduced recovery between zones. Focus on pacing, effort regulation and controlling output across different modalities.

Thursday – Strength (UB)
Upper body strength development centred around the incline bench press. Prioritise controlled force production, technical ex*****on and positional strength.

Friday – HIIT
Increased work density with shorter recovery periods. Maintain high intent across all efforts while preserving movement quality and repeatable power output.

Saturday – Strength Endurance
Blending aerobic conditioning with resistance-based work to build repeatable force production under fatigue. Focus on sustainable pacing, breathing control and consistency across all sets.

JERSEY DAY FRIDAY!! 🔥

To celebrate the FIFA World Cup opener, we’re running a Jersey Day this Friday!

Dust off your favourite jersey and wear it to training. Football, Rugby Union, NRL, cricket, AFL, NBA… we don’t care, as long as you’re repping your team! 🏆👕

Let’s see who turns up with the best kit 👀

THIS WEEK AHEAD 1/9

Monday – CLOSED FOR PUBLIC HOLIDAY

Tuesday – Cardio U (A)
Structured conditioning focused on heart rate control and pacing. Learn to regulate effort across different intensities while building aerobic fitness and recovery capacity.

Wednesday – Hyper (UB)
Upper body stability and control session. Focus on shoulder strength, trunk stability and movement quality to support stronger pressing and pulling patterns.

Thursday – HIIT
Short, aggressive intervals designed to improve power output and repeat sprint ability. Bring intent, maintain quality and push for consistent effort across every set.

Friday – Strength Mixed
A new strength format prioritising heavy lifts first. Focus on the DB Bench Press and Torsonator Hack Squat before moving into accessory work to build total-body strength.

Saturday – SECRET SESSION