BFT Westgate

Our member of the month is Kelly.

She has been quietly working during each session.
She entered all of the benchmark testing, however she initially didn't want to and said no when asked if she was doing it. However she got FOMO on the MAS testing day and entered, which is awesome because she subsequently improved her ski erg, bike and rower MAS testing distances by 7.48% compared to 8 weeks ago.

She also entered the strength testing and
She had a 17% increase in her barbell back squat weight compared to 8 weeks ago and a 13% increase in her bench.

She comes in and smashes every session, never complains, much 😝 and takes on all feedback to improve. Huge congrats girl.

Thanks so much to for the support 💙

Week 1 – Commit to 30 Starts Now 🔥

This week is all about building momentum. The goal isn't perfection, it's consistency. Show up, tick off your sessions and start building the habits that will carry you through the next 30 days. One session at a time. 👊

Monday
Session: Pump (Lower Body) 🦵
Progression: 1/4 – Introduction to lower body volume training
Focus: Build your foundation with quality movement and controlled reps. Focus on positioning, stability and accumulating great work rather than chasing heavy loads.

Tuesday
Session: Cardio U (Aerobic) 🚴‍♂️
Progression: 1/6 – Introduction to aerobic heart rate training
Focus: Learn how to control your effort across different heart rate zones. This isn't about going flat out—it's about working with precision and building your aerobic engine.

Wednesday
Session: Hyper (Upper Body) 💪
Progression: 1/5 – Introduction to upper body stability and control
Focus: Stability before intensity. Focus on trunk control, shoulder stability and moving with purpose through every rep. Quality movement is the goal.

Thursday
Session: Cardio HIIT ⚡
Progression: 1/5 – Introduction to repeat sprint performance
Focus: Short, powerful efforts with maximum intent. Attack each work period, recover efficiently and challenge yourself to maintain output as the sets get longer.

Friday
Session: Strength (Mixed) 🏋️
Progression: 1/8 – Introduction to the new mixed strength format
Focus: Prioritise quality on the primary lifts while you're fresh. Move with intent, focus on technique and start building confidence with the key lifts for this block.

Saturday
Session: Secret Session 🤫
Progression: who knows.
Focus: We're keeping this one under wraps for now! Bring your buddy, bring your energy and get ready to work. Expect a fun, challenging session that kicks off Commit to 30 the right way.

Big focus this week:
Consistency. Momentum. Showing up.

Commit to 30 starts now. Don't worry about being perfect. Focus on turning up, putting in the work and building momentum. Small actions repeated consistently create big results. Let's get after it. 🔥

Week 9 – Testing Week 🚀

Monday
Session: Strength LB (Test) 🏋️
Progression: 11/12 – Lower Body testing day
Focus: Time to put your hard work on display. You'll be chasing a 5RM Back Squat PB, so focus on smart weight selection, strong bracing and committing to every lift with confidence.

Tuesday
Session: Summit ⛰️
Progression: 8/8 – Final Summit progression
Focus: You have the freedom to manage your own effort throughout this session. Find a sustainable pace, stay consistent and trust your aerobic engine. Don't let an aggressive start compromise your finish.

Wednesday
Session: Strength UB (Test) 💪
Progression: 12/12 – Upper Body testing day
Focus: Bench Press PB day. Trust the strength you've built throughout the block, stay patient with your weight jumps and focus on quality setup and ex*****on.

Thursday
Session: Cardio HIIT ⚡
Progression: 7/7 – Final HIIT progression
Focus: Peak repeat sprint performance. Attack every target with intent, recover quickly and challenge yourself to maintain output across every effort.

Friday
Session: Balanced ⚖️
Progression: 4/4 – Final Balanced progression
Focus: Quality movement under fatigue. Stay connected to your core, move with control and focus on maintaining posture and technique throughout every zone.

Saturday
Session: Power 💥
Progression: 4/4 – Peak Power progression
Focus: Move explosively and with purpose. Prioritise speed, coordination and quality movement over fatigue. Every rep should be sharp and powerful.

Week 8 – Refine, Recharge & Prepare 🔥

Monday
Session: Power 6 ⚡
Progression: 3/4 – Increased technical complexity with explosive ballistic patterns
Focus: Speed, coordination and power expression. This week introduces more advanced movements like the hang clean and KB sn**ch, reinforcing force production under greater technical demand. Stay sharp, explosive and controlled.

Tuesday
Session: Summit MAS #7 🏃‍♂️
Progression: 7/8 – Deload session before testing week
Focus: Controlled aerobic pacing at 95% MAS. This is not a max effort session — it’s about movement quality, breathing control and refining pacing strategy while reducing accumulated fatigue. Leave feeling fresh and confident heading into testing week.

Wednesday
Session: Hyper (Upper Body) 💪
Progression: 5/5 – Final progression focused on technical refinement
Focus: Shoulder stability, trunk control and precise pressing mechanics. Controlled ex*****on over intensity. Move deliberately, own your positions and prioritise quality reps throughout the EMOM structure.

Thursday
Session: Cardio U (HIIT) 🔥
Progression: 7/7 – Final HIIT progression of the block
Focus: Repeated high intensity outputs with deliberate recovery control. Members will shift between aerobic and anaerobic efforts, pushing into the orange zone before actively recovering and repeating the cycle across all 12 exercises.

Friday
Session: Strength (Lower Body) 🏋️
Progression: 10/12 – Lower body refinement phase
Focus: Technical consistency under moderate load. This session sharpens bracing, bar path and movement precision while reducing accumulated fatigue before testing week. Quality movement > heavy grinding.

Saturday
Session: MAS Retesting 🚀
Focus: Time to see the progress! Saturday is all about retesting your Max Aerobic Speed and celebrating the work you’ve put in throughout the block. Expect high effort, smart pacing and a huge studio atmosphere.
This is your opportunity to measure improved aerobic capacity, efficiency and repeat sprint performance.
Trust your pacing strategy, stay composed early and finish strong 👊