BFT Flat Bush

New week. New progressions. 🔥

⚡ POWER 6
This week we level up the technical side of power training with movements like hang cleans and KB snatches — challenging coordination, timing, and explosive intent. The focus is on producing power efficiently while refining movement quality under greater technical demand.

⛰️ SUMMIT MAS #7
A strategic deload week before re-testing. Intensity drops slightly to help reduce fatigue while keeping aerobic sharpness high so you’re ready to perform at your best next week.

💪 HYPER (UB)
Upper body strength returns with a focus on shoulder stability, trunk control, and stronger pressing mechanics. The goal is to build resilience and efficiency heading into the next phase.

❤️ CARDIO U (H)
HIIT is back. Expect deliberate intensity shifts designed to challenge your ability to push above 90% effort, recover efficiently, and repeat high outputs across the entire session.

🏋️ STRENGTH (LB)
This lower body progression focuses on refining movement quality, bracing, and bar path consistency while managing fatigue ahead of testing week.

📈 Saturday = MAS Re-Testing
Time to see the progress you’ve built across the block. Let’s finish strong team. 👊

🚨 COMMIT TO 30 IS HERE 🚨

This challenge is simple… build the habit, stay consistent, and watch what happens 🔥

Commit to 30 training days across the 8 weeks and you’ll go in the draw to WIN 1 of 3 ✈️ $10,000 BFT travel experiences 🌍

But it doesn’t stop there 👀
Hit 40+ sessions during the challenge and we’ll give you 💸 $40 BACK!

🏆 Female & Male winners up for grabs
🏆 Bragging rights on the line as we take on BFT Papakura & BFT Airport Oaks

What’s included:
✅ Customisable Nutrition Plan
✅ Science-backed training program + weekly breakdowns
✅ Personalised goal setting & mindset tools
✅ 3x Evolt body composition scans
✅ Accountability & support from your coaches
✅ Global + studio challenge community
✅ Chance to win the Commit To 30 prize

This is your sign to lock in, stay accountable, and see what 8 weeks of consistency can do 💪

Who’s ready to commit? 🔥

Purchase your entry through the app or get in touch for a payment plan.

Week 7!

CARDIO U (A) 🔥
This week’s progression shifts into a condensed 4-set structure, increasing time spent working in the orange zone while challenging members to maintain movement quality and pacing under fatigue. The goal? Building cardiovascular durability and improving tolerance to sustained high heart rate efforts.

PUMP (UB) 💪
We’ve reached the peak phase of our upper body block. Expect a balance of higher density volume work paired with heavier controlled lifts, encouraging confidence under load, consistent speed and strong technical ex*****on — without grinding reps.

CARDIO HIIT MAS #6 ⚡
The highest density exposure of the block is here. With fewer exercises and increased repeated maximal efforts, this session is designed to test both physical output and mental resilience. Members will need to sustain power at prescribed MAS intensities while staying composed under fatigue.

STRENGTH (LB) 🏋️
Lower body strength takes centre stage again as we move closer toward true RM efforts later in the block. The focus is on expressing strength at high intensities with quality movement, controlled ex*****on and repeatable performance.

SUMMIT ⛰️
Total working time increases this week, reinforcing aerobic durability and the ability to sustain output across all six zones. While each set is slightly shorter, the cumulative workload is significantly higher. This is a capacity session — not an all-out intensity session — so smart pacing is key.

CREW FIT 🚣
The final progression removes targets and shifts the focus to maximum accumulation. Members will be challenged to work above 90% of max heart rate while maintaining intelligent pacing, efficient rotations and strong team accountability throughout the session.