26/07/2026
WEEK 8 • COMMIT TO 30 CHALLENGE
The final week of the block is here! Over the past eight weeks you’ve built strength, improved your engine and developed better movement quality. This week is all about putting that work on display. Expect heavier lifts, faster intervals and plenty of opportunities to see how far you’ve come.
📅 Monday – Cardio HIIT
The final HIIT session goes Tabata style: 20 seconds on, 10 seconds off. Short, sharp efforts mean every interval counts. Attack each set with intent, but aim to keep your output consistent from the first round to the last.
📅 Tuesday – Strength (Upper Body)
Time to show off the strength you’ve built. Rep ranges drop, loads go up and the focus is on quality lifting. Challenge yourself on the incline bench press, but remember - great technique always beats chasing heavier weight.
📅 Wednesday – XTX
The toughest XTX progression of the block. Longer work periods and higher targets mean pacing is everything. Stay composed, use your partner recovery wisely and focus on smooth, efficient movement rather than emptying the tank in the first minute.
📅 Thursday – Hyper (Lower Body)
A session built around control, stability and core strength. Don’t let the lighter loading fool you - staying strong through your trunk and moving with precision will pay dividends in every lift you do moving forward.
📅 Friday – Cardio Summit
One last aerobic test to finish the block. Summit isn’t about going flat out - it’s about building and maintaining a strong, sustainable pace. Stay relaxed, control your breathing and enjoy seeing just how much your engine has improved over the last eight weeks.
📅 Saturday – HIRT (Mixed)
The grand finale! Strength, conditioning and endurance all come together in one session. Pace yourself, move well under fatigue and enjoy putting everything you’ve developed throughout the block into action.
📅 Sunday - PODIUM Series #1
Our first ever fitness comp and it’s happening in studio!💥 Today is the last day to grab your ticket in the BFT Booking App. Not competing? We’d still love to see you in the studio cheering everyone on. Bring the energy!
Let’s finish w
