18/05/2026
WELCOME TO WEEK 7 TEAM 👊🔥
Your journey, your choice — it’s up to you to make the move. If it’s cold, harden up 😤 Chuck a jacket on and show up anyway. If you’ve got nothing planned, show up. The hardest part is walking through the doors, and once you’re in, we’ll take care of the rest.
Week 7 sees us move into the peak phase of our strength work. In Strength, we’ll see the Barbell Back Squat take centre stage, while Pump will focus around the Barbell Bench Press. Volumes will lower slightly, but loads will increase, with intensities pushing back towards 90% of your 5RM. The goal here is to get members comfortable and confident under heavier loads before we deload next week and move into testing the following week.
On the conditioning side, MAS protocols will remain at 110%, however this week shifts into more of a Cardio HIIT focus — a one-off for this block. The aim is to challenge fatigue tolerance and sustained effort before tapering off next week ahead of testing.
Here’s the program for the week 👇
Monday – Cardio U (A) 169 | Progression 6/7
Extended orange zone efforts focused on aerobic fitness, endurance, pacing, and performance under fatigue.
Tuesday – Pump (UB) 266 | Progression 4/4
Peak upper body progression combining controlled heavy loading with volume-based work.
Wednesday – Cardio HIIT MAS #6 398 | Progression 6/7
Highest density phase of the block targeting sprint capacity, power output, and resilience under fatigue.
Thursday – Strength (LB) 482 | Progression 9/12
Lower body strength focus with heavier intensities and controlled ex*****on leading into RM testing.
Friday – Summit 391 | Progression 6/8
Aerobic capacity session designed for sustained output and consistency across all zones.
Saturday – Crew Fit 37 | Progression 5/5
Max accumulation session pushing high intensity efforts, smart pacing, and team accountability.
Book your sessions in now and let’s have a massive week team 💙
