28/09/2026
WEEK 2️⃣
The foundations are in. Now we start building. 💙
This week brings small but deliberate progressions across the board.
Longer efforts. Higher targets. Slightly less recovery. More time with our primary lifts.
Nothing drastic. Just enough to keep pushing forward and building on what we started in Week 1.
Small progressions add up.
Let’s get after Week 2. 💯
MONDAY 🫀 CARDIO U
Our first Aerobic Cardio U of the block. Find a sustainable pace, let your heart rate build naturally and focus on controlling your engine rather than chasing every effort.
TUESDAY 💪 PUMP
Bench Press and Bent Over Row return as we build on last week’s foundations. Expect plenty of upper-body volume, with small increases in load where appropriate while keeping every rep controlled.
WEDNESDAY 🔥 HIIT
Work increases to 35 seconds while recovery drops to 75. Targets for reps, calories and distance are introduced, so attack every interval hard, recover properly and go again.
THURSDAY 🏋️ STRENGTH
We begin building our Back Squat and Sumo Deadlift within the Strength programme. Focus on eight clean, consistent reps and establish a strong technical baseline before chasing heavier loads.
FRIDAY 🫀 SUMMIT
Targets increase by around 10%, but the goal remains controlled aerobic work at 80–89% HR. Find your rhythm, work with your partner and remember: more work doesn’t mean turning it into a race.
SATURDAY 💪 SHRED
Our first SHRED of the block combines sustained conditioning with controlled resistance work. Stay consistent through the cardio zones, then slow things down and prioritise quality when you hit the weights.
Small progressions. Consistent work. Keep showing up. 💙
