BFT One North

WEEK 7️⃣ 💙

Week 7 is all about control under pressure.

Whether you're lifting heavier, pushing harder on the machines or chasing faster transitions, the biggest gains this week won't come from going all out. They'll come from staying composed when fatigue kicks in.

🔥 Monday's HIRT (LB) introduces rep targets into the EMOM, testing your ability to keep moving well while your legs are screaming.

🫀 Summit continues building your aerobic engine with longer work periods and shorter recoveries. Stay patient, find your rhythm and trust your pacing.

💪 Hyper (UB) shifts towards pulling strength, unilateral control and shoulder stability. Less ego, more quality.

🫀 Thursday brings the final Cardio U HIIT progression of the block. Expect faster changes in intensity and plenty of opportunities to prove how much your conditioning has improved since Week 1.

🏋️ Friday's Strength sees rep ranges drop, which means it's time to lift heavier. Strong bracing, solid positioning and confident ex*****on will make all the difference.

🔥 Podium wraps up the week with less time to complete the same amount of work. Faster doesn't mean rushing. It means smoother transitions, smarter pacing and making every movement count.

Every progression this week builds towards one thing: performing well under fatigue.

Train smart. Stay composed. Finish strong. 💙

WEEK 6️⃣

The final progressions are starting to roll in.

This week isn't about doing more. It's about doing things better.

You'll see pause reps, longer time under tension, tighter rest periods and greater demands on pacing across multiple programmes. Whether you're lifting, running or grinding through an AMRAP, the challenge is staying composed when fatigue starts to creep in.

🏋️ Pump wraps up its final upper body progression with pause-focused pressing, trunk stability and shoulder control.

🫀 Cardio U pushes intensity higher again, rewarding those who can shift gears effectively instead of getting stuck in one pace.

🏋️ Strength introduces pause work to expose positioning, stability and control under load.

🫀 Summit continues building aerobic capacity, with descending work sets demanding patience and consistency from the very first effort.

🧘 Balanced closes out its final progression by reinforcing movement quality, coordination and long-term durability.

🔥 Strength Endurance finishes the block with a Podium-inspired AMRAP where strategy, breathing and transitions matter just as much as fitness.

The members who perform best this week won't necessarily be the fastest or strongest.

They'll be the ones who stay patient, stay efficient and stay in control. 💙

World Championships.

8 athletes.
4 flags.
1 club. 💙

These aren't full-time athletes.

They're parents, professionals, and everyday people who chose to show up, week after week, long before anyone was watching.

This weekend, they'll stand on the biggest HYROX stage in the world.

They may represent different nations.
But they'll always represent our community.

Go make us proud. 💙🌎

One injury.

One World Championship dream.

And absolutely no intention of sitting still.

A few weeks ago, April suffered a calf injury during training. For most people, that would have meant putting everything on hold.

Not April.

While running was off the table, she doubled down on what she could do. Swimming. Cycling. Upper body strength sessions. Rehab.

Step by step, she worked her way back.

This month, we're featuring April not just because she's one of 10 in our community to qualify for the 2026 HYROX World Championships in Sweden 🇸🇪

We're featuring her because of the discipline, resilience and commitment she showed when things didn't go according to plan.

Have a read through her story. There's a lesson in it for all of us. 💪

WEEK 4️⃣

We're officially halfway through the block, and the intensity is starting to climb. The foundations have been laid. Now it's about holding your form, your pace and your composure as the work gets tougher.

🔥 Monday | Strength Endurance
Rep targets arrive this week. The challenge isn't how fast you can move, but how consistently you can perform from start to finish. Expect plenty of lower body work, upper body fatigue and a reminder that breathing properly matters more than most people think.

⚡ Tuesday | HIIT
Longer work periods mean fatigue shows up earlier. The goal is simple: stay powerful, stay sharp and don't let the wheels fall off in the final rounds. Sprint, recover, repeat.

🏋️ Wednesday | Strength (LB)
Leg day is here. Hack squats, deficit deadlifts, farmer's carries and unilateral work combine for a session that builds strength, stability and resilience. Focus on quality movement before chasing heavier loads.

🫀 Thursday | Summit
Targets increase by 10%, but the mission remains the same: controlled aerobic output. Smooth pacing, efficient breathing and smart transitions will get you further than trying to redline from the start.

🏋️ Friday | Pump (UB)
Upper body volume gets dialled up. Expect shoulders, chest, back and core to be working overtime as we continue building strength endurance and muscular control through longer sets.

🤫 Saturday | Secret Session
No spoilers.

Just know that teamwork, pacing, communication and a little competitive spirit may come in handy.

Halfway through the block. Keep showing up, keep stacking sessions and trust the process. The work you're putting in now is what the results will be built on later. 💪

Happy Vesak Day to all our members, friends, and families. ☸️

Whether you're spending the day with loved ones, taking a well-deserved break, or simply slowing down for a moment, we hope you find some time to rest, reflect, and recharge.

A gentle reminder that tomorrow (Monday, 1 June) is the Vesak Day off-in-lieu public holiday, and we'll be running our PH schedule:

⏰ 0800
⏰ 0915
⏰ 1030

Come start the week strong with a blockbuster of a Strength class before enjoying the rest of your holiday. 💪

From your coaches to everyone, have a peaceful and meaningful Vesak Day, and we'll see you in class tomorrow. 🙏🏽💙