BFT Pymble

BFT Pymble ​​BFT is a scientific high-intensity group strength and conditioning studio.

In short, our programs are designed to be progressive, innovative, and transformative.

24/09/2026

Thursday morning work.

THIS WEEK AHEAD 7/9Monday – XTXFinal XTX progression focused on repeatable high-intensity efforts and maintaining moveme...
20/09/2026

THIS WEEK AHEAD 7/9

Monday – XTX
Final XTX progression focused on repeatable high-intensity efforts and maintaining movement quality under fatigue. Prioritise consistent output, efficient transitions and strong mechanics across each 3:40 station.

Tuesday – Strength LB
Lower reps and increased loading continue progressing the BB Conventional Deadlift towards higher-intensity strength work. Focus on strong setup, full-body tension and maintaining technical consistency as load increases.

Wednesday – HIIT
Final HIIT progression at 110% MAS, with increased volume and shorter recovery periods. The goal is to maintain consistent output across all efforts while managing fatigue and preserving movement quality.

Thursday – Pump UB
Final PUMP progression returns to structured sets with increased time and volume. Maximise mechanical tension through controlled reps, appropriate loading and consistent technique across the full session.

Friday – Cardio U
Final Cardio U progression returns to longer-duration intervals, challenging members to regulate intensity while maintaining continuous movement. Focus on smooth pacing and controlled transitions between heart-rate zones.

Saturday – Power
Progression of explosive movements with a greater focus on unilateral power through the SA KB Clean. Prioritise maximal intent, fast force production and quality movement mechanics over load or volume.

🚨 It’s that time again… 🚨 Our 10 week hyrox block kicks off October 4th! Whether you’re chasing a new PB at Melbourne hy...
18/09/2026

🚨 It’s that time again… 🚨

Our 10 week hyrox block kicks off October 4th!

Whether you’re chasing a new PB at Melbourne hyrox OR just looking to get fitter, stronger and more confident with the movements, this block is for you🔥

Keen to get started? Drop us a DM📱 OR text 0406131636

15/09/2026

XTX brought the spice this morning 🔥

Longer efforts on each exercise, and a core focus on skill development.

Progression 2/3 ✅

THIS WEEK AHEAD 6/9Monday – Hyper LBLower-body focused session building unilateral strength, trunk stability and movemen...
11/09/2026

THIS WEEK AHEAD 6/9

Monday – Hyper LB
Lower-body focused session building unilateral strength, trunk stability and movement control. Continue progressing the BB Deadlift with strong bracing and quality movement across all planes.

Tuesday – XTX
Longer 4:30 working stations with a new Skill Development Theme Screen. Pace from the start, maximise work density and use the skill work to refine movement quality.

Wednesday – Strength UB
Introduction of top sets and back-off sets, building towards heavier Military Press loading. Push intensity while maintaining strong full-body tension, efficient bar path and technical consistency.

Thursday – Cardio U (H)
MAS conditioning at 110%, combining high-intensity efforts with limited recovery. Focus on repeatability, efficient movement and maintaining output as fatigue builds.

Friday – Pump M
Highest-volume mixed upper and lower-body session of the block. Control every rep, maintain mechanical tension and manage fatigue across the six working sets.

Saturday – CrewFit
Descending targets encourage members to increase work rate as the workload decreases. Strong teamwork, efficient transitions and strategic pacing will be key to finishing fast.

Shout out T-Dawg

THIS WEEK AHEAD 5/9Monday – Strength LBPaused reps take centre stage, challenging members to produce force from static p...
06/09/2026

THIS WEEK AHEAD 5/9

Monday – Strength LB
Paused reps take centre stage, challenging members to produce force from static positions. Focus on strong bracing, positional integrity and quality Deadlift technique.

Tuesday – Summit
Descending work intervals from 60 seconds down. Stay within the 80–89% HR zone and focus on becoming more efficient rather than simply pushing harder.

Wednesday – Hyper UB
Upper-body strength and control with a 2-second pause on the Military Press. Maintain full-body tension and prioritise shoulder stability and technical quality.

Thursday – HIIT
MAS #3 increases to 110% of individual benchmarks. Push high-quality efforts, manage recovery and aim for consistent output across every interval.

Friday – Balanced
A mobility and stability-focused session supporting the Military Press and Conventional Deadlift. Focus on controlled movement, trunk stability and owning strong positions.

04/09/2026

Cardio SUMMIT brought the intensity this morning 🔥

Progression 3/6 done and dusted, with increasing efforts building our aerobic engines.

We’re looking for a new coach 👋We’re on the lookout for someone who enjoys working with people, is keen to learn, and wa...
03/09/2026

We’re looking for a new coach 👋

We’re on the lookout for someone who enjoys working with people, is keen to learn, and wants to help others get better.

You don’t need to have everything figured out, we’re more interested in finding the right person who’s willing to get stuck in, develop their coaching, and become part of the BFT Pymble fam🩵

If you think it could be a good fit, send us a DM and we’ll tell you a bit more.

Address

Ground Floor, 25 Bridge Street, Pymble
Sydney, NSW
2073

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