BFT Wong Chuk Hang

Our Easter Holiday timetable!

A recent Harvard study found that it’s bad luck if you don’t gift your coaches Easter eggs for the holidays 🙂‍↔️ Happy Easter 😝

Week 3

Mon: CARDIO U (AEROBIC) - We will be going off 30s at 105% of our MAS scores! This will be during our peak sets. In order to hit these targets control and pacing through our other zones will be key 🤝

Tues: PUMP (UB) - A classic hypertrophy session (building size and strength of our muscles) with a good mix of compound and accessory movements 💪

Weds: HIIT - We extend our working efforts, challenging our capacity and movement quality under higher levels of fatigue 😮‍💨

Thurs: SHRED (LB) - Emphasising strong LB movement patterns whilst under fatigue. Ensuring nothing we do is by accident, keeping control and intent behind all of our movements 🫡

Fri: SUMMIT - AMRAP style zones we know and love! Working as a team to keep a consistent pace 🤩

Sat: STRENGTH (MIXED) - We see both our main lifts (BB back squat and BB bench press) for the first time after setting our benchmark! Use your performance app to set your predictive load for both sets of 8 and 6! 😇

HYROX 6: Full targets on each station! As always we will complete all of our running first before moving to the stations. Get ready for a big one ! 😆

Origin x BFT WCH

We’re excited to announce our official partnership, bringing together our services, experience and communities.
Expect plenty of exclusive discounts and events!

Origin: S22 10/F
BFT WCH: S22 5/F

Reach out for more info and keep an eye out for future announcements 🤩

Week 2!

Setting our Strength benchmark for the block!

Monday: STRENGTH (LB) - Squat Benchmark! We use this session to set a current baseline to work off for the rest of the block. The whole session will be used to perfect your technique and give you the best starting point possible! 🤩

Tuesday: SUMMIT - For the Ski, Bike and Rower we will set targets based off of your MAS scores from last Saturday! Target will be 100% for 60s sets 😮‍💨

Wednesday: STRENGTH (UB) - Bench press Benchmark! The session runs the same as Monday but for your main UB lift, the BB Bench press 💪

Thursday: CARDIO U (HIIT) - We shift from aerobic to HIIT style. Shorter and sharper transitions with your intensity, helping you take ownership over your CV training 🫡

Friday: BALANCED - We bring back the KB clock drill and progress the Turkish get-up. Both great movements to help with proprioception, transferable skills and control. A great session to fine tune the body 🤝

Saturday: CREWFIT / NOCCO EVENT! - Working in teams of 3 to hit a collective target across several zones. As always teamwork and communication will be key! Team NOCCO will also be joining us in the session and providing us with some tasty giveaways! Don’t miss out! 🫶

This month’s upcoming events!

Save the dates and reach out for more details 🤝

Performance Benchmark Week 1!

Monday: Hyper (M) - Reinforce your control within all planes of movement! A great way to fine tune movements to best express your strength as we progress 😏

Tuesday: HIIT - We increase the work time of each set from our last progression. Our intent remains the same, maximal efforts sustained across all sets 🔥

Wednesday: PUMP (LB) - Preperation for higher volume later in the block. We reinforce control and consistency as fatigue catches up with us 🤝

Thursday: SUMMIT - Our classic AMRAP style returns where pacing and consistency are key to best make it through our longer efforts 🫡

Friday: STRENGTH (UB) - Building on the mechanics for the bench press before we set our benchmark the following week. Use this chance to perfect your technique 💪

Saturday: MAS (Max Aerobic Speed) - Our first benchmark event! 5m efforts on the ski, bike and rower for max distance on each. We will use these scores to set targets throughout the block and give you the best chance to improve!

HYROX 4: As always combining running with all 8 stations with a slightly different demand from last week!