BFT Pymble

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

THIS WEEK AHEAD 1/9

Monday – Pump (LB)
Lower body volume session focused on building strength endurance, movement control and posterior chain capacity. Expect longer sets, supersets and quality reps under fatigue.

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 👀

3/3 🩵🤍🖤

Hyrox photo dump 2/3🩵🤍

HYROX SIMULATION✅

Vibes through the roof today team!! Amazing effort to everyone that gave the simulation a crack!

See you at the next one😜

THIS WEEK AHEAD 9/9

Monday – Strength LB (Test)
It’s test week. Time to put all the hard work from this block into action and chase a new 5RM Back Squat. Focus on strong technique, smart loading and backing yourself when it counts.

Tuesday – Summit
The final progression of Summit. Longer continuous work periods challenge your pacing, aerobic fitness and ability to maintain consistent output under fatigue. Stay controlled, find your rhythm and work within the orange zone.

Wednesday – Strength UB (Test)
Another opportunity to test the results of your training. Today’s focus is the 5RM Bench Press. Move well, build confidence through your sets and aim to finish the block with a new PB.

Thursday – Cardio HIIT
The final HIIT progression shifts to target-based efforts. Complete your reps as fast as possible within each interval, recover efficiently and repeat. Expect a competitive, high-output session that rewards intensity and consistency.

Friday – Balanced
Our final Balanced progression increases time under tension and challenges your ability to maintain strong positions under fatigue. Focus on control, stability and movement quality from start to finish.

Saturday – Power
The final progression of the Power phase. Explosive lifts, technical movements and maximal intent are the priorities. Produce speed and force while maintaining precision and control throughout every set.

🔥 Test week is here. Trust the work, attack the opportunities and finish the block strong. TeamTraining FitnessCommunity BackSquat BenchPress PowerTraining