BFT Westgate

Introducing our latest member of the month- Sam.

This lovely lady was nominated by someone for how much she pushes them and how much stronger that person has become since they've been friends and paired up with each other at the 6am class. However, she was already on our radar as she did a few anonymous things that were really nice to help her fellow members with their goals.

She recently completed podium and absolutely smashed it with her partner. She also just completed the strength testing despite having an injury.

Always has a smile on her face, plus she also recently baked the trainers brownies 👀😍😂. Huge congrats girl 😍🥳

Thank you to the team Nutrition Warehouse NZ for the supplement prize pack. Ps this new isolate has 35 grams of protein per serve 🤯

WE'RE ENDING OUR UNLOCKED WEEK WITH A SUPER SATURDAY CELEBRATION! 🎉
ending the week with the epic power workout where we pair a grind exercise with an ballistic movement to train our bodies to lift heavy stuff fast. 🏋️. We will be joined by the legends Nutrition Warehouse NZ who will be providing all the epic supps to try 💪 Plus our friends The Chiro Studio | Chiropractic & Acupuncture will be providing free spinal checks 🦴. Book in now, so you don't miss out!! Late cancels and no show fees will apply!

Week 3!! 🚀
Monday
Session: Cardio U (MAS) 🏃
Progression: 2/5 – Implementing MAS protocols established in testing last week. Pop the set time and percentage (100%) into your performance app for individual targets across the sets for the bike and ergs.
Focus: Trust your numbers, this is about repeatable high-intensity efforts that build real aerobic power over time.

Tuesday
Session: Strength (Upper Body) 💪
Progression: 5/12 – Introduction of cluster sets
Focus: A new way to train at higher intensities without sacrificing quality. Trust the process on your cluster sets and keep every rep technically sound as you build on your Week 1 baseline.

Wednesday
Session: XTX 🔥
Progression: 1/3 – First partnered progression with cardiovascular bias
Focus: Move with intent and stay consistent across the whole session. Your partner's rest is your prep time: use it to reset and come back strong for your next effort.

Thursday
Session: Pump (Lower Body) 🦵
Progression: 2/5
Focus: Big compound movements, real mechanical tension. Choose your loads to make the most of the volume while keeping every rep controlled and technically sharp.

Friday
Session: HIIT ⚡
Progression: 3/6 – Longer sustained sets
Focus: Longer efforts, fewer rounds — the goal is producing your highest sustainable output across every interval, not sprinting the first few seconds and fading.

Saturday
Session: Shred (Mixed) 🌊
Progression: 3/4
Focus: Aim for consistent outputs across all four cardio sets rather than one big early effort. Manage your intensity smartly and keep your technique solid as the volume builds. 🎯

Monday
Session: Conditioning Benchmark Test 🚀
Progression: MAS Testing (Ski Erg, Keiser Bike, Rower)
Focus: Your booking time is your start time, so come in early for your warm up! Protocol: 5 minutes on the Ski Erg, 13 minutes rest, 5 minutes on the Bike, 13 minutes rest, 5 minutes on the Rower. This is a true maximal effort on each machine, your results will set your individualised training intensities for the rest of the block, so pace smart and give it everything.

Tuesday
Session: Strength (Lower Body) 🏋️
Progression: 4/12- Increase in volume
Focus: The shift from testing into structured strength work. Use your 5RM Deadlift to guide your loading and focus on accumulating quality reps with consistent technique across every set.

Wednesday
Session: Cardio U 🚴
Progression: 1/5- Aerobic foundation
Focus: Learn to regulate your intensity while keeping the movement continuous. This is about building your aerobic base and controlling smooth transitions between heart rate zones.

Thursday
Session: Pump (Upper Body) 💪
Progression: 1/5- Moderate loads, controlled volume
Focus: The first PUMP session of the block. Focus on repeatable, quality reps across compound patterns; this builds the foundation for the muscle and strength gains to come.

Friday
Session: Balanced 🔄
Progression: 2/4 – Addition of a skill development theme screen
Focus: Building on last week's positional foundations, bring extra focus to unilateral stability and posterior chain control. Quality movement now sets you up for heavier loading later. Everyone who comes to balanced will go in the drawer to win a week free. Don't skip balanced 👀.

Saturday
Session: Summit ⛰️
Progression: Pyramid timing structure – increased work volume
Focus: A bigger aerobic challenge this week with the pyramid structure. Focus on efficient pacing and repeatable efforts as the work periods extend. 🔥