BFT Loyang

WEEK 7️⃣

This is where things tighten up.

You’ll feel the pressure across the board. Heavier loads, longer efforts, less room to hide. It’s not about doing more anymore, it’s about doing things right, repeatedly, under fatigue.

Here’s what the week looks like, simplified:

Monday – Cardio U (A)
Longer aerobic work that builds up. Don’t rush it. Control your breathing, settle into a pace, and stay there. If you go out too hot, you’ll pay for it later.

Tuesday – Pump (UB)
Final upper body push. This is your chance to lift heavy but clean. Especially on bench. No ugly reps, no ego lifts. Strong, controlled, repeatable.

Wednesday – Cardio HIIT
This one bites. Repeated efforts, not much escape. First few rounds feel fine, then it creeps up. Stay composed and keep your output consistent.

Thursday – Strength (LB)
Heavy lower body day. We’re getting close to max territory. First set warms you in, then it’s time to work. Lock in your bracing, hit depth, own the lift.

Friday – Summit
Engine work. Not flashy, just steady and relentless. Even pacing wins here. Smooth breathing, smooth movement, no panic.

Saturday – CrewFit
Team day. High heart rate, shared workload. This isn’t just fitness, it’s strategy. Communicate, rotate smart, don’t burn out your team early.

Wrap-up:

Week 7 is where people either sharpen up or fall apart.

Stay calm when it gets hard. Stay disciplined when it gets heavy. Stay consistent when everything in you wants to rush.

That’s how you get better this week. 🔥

WEEK 6️⃣

This is where things start to feel real.

Monday 🔥 Cardio HIIT
Progression: 5 / 7
We kept it simple so there’s nowhere to hide. Same stations. Back to back efforts. You’re hitting near max every 20 seconds, three times in a row. It’s uncomfortable, heart rate stays high, legs start to go. The goal isn’t perfection. It’s holding your standard even when you’re blowing up.

Tuesday 🦵 Hyper (LB)
Progression: 4 / 5
Load goes up this week. Properly up. You’ll feel it immediately in your bracing and balance. This is where strength is built but only if your positions hold. If things get shaky, pull it back. Strong and clean beats heavy and messy every time.

Wednesday 🫀 Summit (MAS)
Progression: 5 / 8
This one bites. 110% MAS means you’re working above comfort the entire time. The ones who do well aren’t the ones who sprint the first round. It’s the ones who stay controlled and keep showing up every set. Breathe, stay efficient, don’t panic when it hurts.

Thursday 🏋️ Strength (UB)
Progression: 8 / 12
Bench press takes centre stage. Heavier loads, tighter setups, more intent. You’ll feel the difference if you rush your setup. Lock in, stay stable, and drive through each rep. Accessories are there to keep your shoulders and pulls strong so don’t just go through the motions.

Friday 🧠 Balanced
Progression: 3 / 4
This is your reset day but not an easy day. Slower work. More control. A lot of people rush this and miss the point. This is where you fix things. Core, hips, shoulders. The stuff that actually lets you lift better and move better.

Saturday ⚡ Power
Progression: 2 / 4
More volume now but the rule doesn’t change. Speed first. If your reps slow down, the weight is too heavy. Keep it sharp, explosive, clean. This is about intent, not surviving the session.

Wrap-up:
Week 6 isn’t just about working hard. Everyone can work hard.

It’s about how you show up when it gets uncomfortable.

Ex*****on over effort
Pacing over ego
Consistency over one good set

Stay locked in.

Week 5️⃣

This is where it starts to feel different. Not easier, just sharper. You’ve put in the work, now it’s about using it properly.

Power kicks off the week with controlled strength into explosive movement. Move fast but stay clean. If it slows down, it’s too heavy.

Summit keeps you honest. Longer efforts, steady pacing. No hiding here, just consistency from start to finish.

Upper body Pump turns up the volume. Heavier loads, tighter control. This is where discipline shows.

Cardio U MAS is the punch in the face. Short, hard efforts at high intensity. You get more rest, but you’re expected to actually use it.

Lower body Strength builds into heavier sets. Brace properly, hit depth, earn your reps.

CrewFit wraps it up with teamwork. Pace, communicate, don’t be the hero too early.

This week isn’t about surviving sessions anymore. It’s about understanding your engine. Knowing when to push, when to hold, and executing properly.

Trust the process. The results always catch up 💪

Week 4

Monday 🤝 CrewFit Progression: 3/5
Key Focus: Building repeat sprint ability while keeping your output consistent across rounds

Other Info:
• Teams rotate between machines and floor work
• Machine effort is full send for 45 seconds
• Floor work is about finishing reps then earning your rest
• Stay consistent across all rounds not just the first
• Strong start controlled middle and empty the tank at the end

Tuesday 🏋️ Strength (UB) Progression: 6/12
Key Focus: Building upper body strength without letting technique break down

Other Info:
• Bench press remains your main lift
• Load increases but control stays the priority
• Rows focus on posture and strong lat engagement
• Shoulder press keeps things stable overhead
• Quality reps always beat ego lifting

Wednesday 🫀 Cardio U (A) Progression: 4/7
Key Focus: Sustaining effort as your heart rate climbs into that uncomfortable zone

Other Info:
• Continuous work with active recovery built in
• Short intervals push you past 94 percent effort
• MAS targets guide your pacing on machines
• Stay smooth with your breathing and movement
• Consistency matters more than going too hard too early

Thursday 🧠 Hyper (LB) Progression: 3/5
Key Focus: Building strong stable legs through controlled strength work

Other Info:
• Cluster sets let you lift heavier with short breaks
• Control every rep do not rush
• Squats and deadlifts build your base strength
• Unilateral work tests balance and control
• The goal is stability and strength under load

Friday ⚖️ Balanced Progression: 2/4
Key Focus: Moving better so you can perform better

Other Info:
• Turkish get ups build full body control
• Core work improves strength transfer
• Focus on posture breathing and alignment
• Slower tempo more control

Saturday ⚡ Cardio HIIT Progression: 4/7
Key Focus: Holding high output across repeated hard efforts

Other Info:
• More rounds means more fatigue to manage
• Short bursts demand smart pacing
• Build rhythm early then fight to hold it
• Power output should stay consistent

Progress is not one big breakthrough
It is showing up when it gets tough and doing the work anyway 🔥

Bet this wasn't on either of these two ladies' 2026 bingo cards, but here they are! For the entirety of the weekend, they sat as 1st only to be bumped off by the eventual champions by a few seconds. But who cares, and are champions in our hearts.

The training starts again next week and the entire community is behind them to push for more greatness! See you next race! 💙

A little Easter fun, a little suffering on the floor.
Perfect balance this Friday. Except, it's Summit.

Happy holidays, everyone!

Most people think transformation starts when you feel ready.

It doesn’t.

It starts when you show up anyway.

Mag Ellie didn’t walk in confident. She walked in unsure, worried she wouldn’t keep up, worried she’d be the one falling behind. And if you’re honest, that thought has probably crossed your mind too.

But she stayed.
Through the awkward sessions.
Through the days it felt hard.
Through the moments she wanted to stop.

And somewhere along the way, things changed.

Sis didn’t just get fitter… she lost a whole lot of weight along the way too. Quietly. Consistently. No shortcuts.

The workouts didn’t feel as impossible.
Recovery got quicker.
Confidence crept in.

Not overnight. Not from one perfect week.
Just from showing up, again and again.

Now she’s doing back-to-back classes, completing races she never thought she would, and proving to herself that she can do hard things.

Not because she suddenly became “motivated”.
But because she became consistent.

Mag Ellie is our Member of the Month.
An OG of BFT Loyang.

Read on to see how it all unfolded.

If you’re still waiting to feel ready…
this is your sign to start 💙

Train smart, train hard, enjoy the process 🚀

Week 3

Mon 🫀 Cardio U (A) 3/7
MAS work on bike, rower, ski. Build the ability to sit in high heart rates without losing control. Pace it right, stay smooth, don’t spike early.

Tue 🏋️ Pump (UB) 2/4
Upper body volume day. Drop sets will creep up on you. Control your tempo, keep posture tight, chase quality reps over ego loading.

Wed ⚡ Cardio HIIT 3/8
Intervals move to 25s. Heart rate climbs fast, but the goal is repeatable output. Stay consistent across all sets, don’t blow up early.

Thu 🏃 Shred (LB) 3/4
Lower body strength patterns mixed with steady cardio. Think clean hinges, solid squats, strong unilateral work. Controlled effort throughout.

Fri 🫀 Summit 3/8
Partner intervals. Settle into a challenging but sustainable pace. Good breathing, smooth transitions, keep the engine running.

Sat 🏋️ Strength (Mixed) 5/12
Paused reps = more control, more time under tension. Bench + squat focus. Dial in your setup, brace well, own every rep.

Stack the sessions. Progress will come 💪