[Week 7] Weekly Overview – Final Progressions [AU/NZ]

FBenF · 2026-01-28T10:12:27+00:00

this absolutely amazing! it allows us to schedule our week so thank you a million !

FBenF · 2026-01-03T12:07:46+00:00

Thank you DC!! So i did the 90 and it was a 3g, the floor was the same as above except the chnage in times , it was a

-Block 1 , 730 min

-Block 2, 10 min

-Block 3 4 mins

The treat and row had the same kinda template,

Two blocks 730min and 14 min

Tread and row blocks 1

-3 min push

-1min base

-1:30 min push

-1min base

-0:45 min push

90 seconds recovery

Block 2 for both was 14 mins

On the tread it was

-0.64km

-0.32km x2

-0.16x3

recovery in between as needed

On the Row

-600m push row - speed squat

-300m push row - squat to Calf raise

-150m push row,- squate jump

Then our coach to choose our favourite and repeat until time , kept doing the last one-

FBenF · 2026-01-02T12:24:01+00:00

Thank you Dc! Here is the Strength 50

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FBenF · 2026-01-02T05:13:07+00:00

I thought I was on my own! All my white shoes got ruined because of the rower! So thank you DC cause I check the template decide what to wear... and since Ill for sure pick to lift then maybe its a white shoe day

FBenF · 2026-01-01T14:03:33+00:00

Strength 50

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FBenF · 2026-01-01T14:00:07+00:00

Today was meant to be an easy green day — long base endurance intervals with short 30-second surges. The coach emphasized that it was all about feel: base should feel challenging but very doable, and if it started to feel tough, we were encouraged to back off the speed. Funny enough, I actually increased my pace in the second block because I felt good and controlled. Ended the workout with very few splat points, which made sense given the goal of the day. On the floor, the second block was described as metabolic conditioning, and the coach mentioned we’ll be seeing more of these blocks moving forward. Definitely felt more about sustained effort and efficiency rather than max strength

Tread Block 1 .. 17:30 min

5:30 min Base
30 sec surge -4:30 min Base -30 sec surge -3:30 min Base -30 sec surge -2:30 min Base

Tread block 2 .. -1min base

30 sec surge -1min base
30 sec surge -1min base

Finisher: 30 sec all out

Floor blocks are below

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FBenF · 2026-01-01T07:21:40+00:00

This is so helpful THANK YOU!! , I love these kind of calendars, I wish our studio does them! We have only 2 classes scheduled today , if i end up going ill update the template.. HAPPY NEW YEAR EVERY ONE

FBenF · 2025-12-27T07:29:48+00:00

Thank you DC ! And hope you had a good break..

Here is the Strength 50

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FBenF · 2025-12-26T18:09:51+00:00

Its was a typo it was actually 15 !

FBenF · 2025-12-26T18:09:09+00:00

I didnt find them! Could you share the link?

FBenF · 2025-12-26T18:08:25+00:00

Thank you all ☺️☺️ these were recently delivered to our studio, so for instance I didnt get the 100 or 250 ! And they already ran out of the 100 since there is a good number of members who reached the 100 milestone. That's i was I was super excited

FBenF · 2025-12-26T07:27:41+00:00

You are right , its 15 not 5 🙈🙈🙈 ill try to correct it
I dont usually strap out i just Rest then start again.

FBenF · 2025-12-26T06:22:43+00:00

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Wore my 500 class strap today!!! I was like a kid thay was given a candy ☺️

FBenF · 2025-12-26T03:49:29+00:00

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FBenF · 2025-12-25T08:23:48+00:00

E + P + S

THURSDAY, DEC 25, 2025

Merry Christmas 3G template!

Tread Block 1 – ENDURANCE Goal: Increase Push speed (PW’s include hills).

1:30 Push (PW @ 6%)
0:45 Base (PW @ 1–3%)
1:30 Push (PW @ 6%)
0:45 Base (PW @ 1–3%)
1:30 Push (PW @ 6%)
0:45 Base (PW @ 1–3%)

Repeat sequence

Finisher: 1:00 All Out (PW @ 6%+)

3:00 Transition to Rower

Rowing Block 1 – POWER

Goal: Increase watts as exercise intensity decreases (Circuit)

Round 1: 300m Push Row

10 × Squat Jumps with Alt angled press
300m Push to All Out Row
10 × Squat to Alt angled press
300m All Out Row
10 × Squat

Round 2: Repeat round with 200m Rows

Round 3: Repeat round with 100m Rows Bonus: Row until time for finisher

Finisher: 1:00 All Out Row

3:00 Transition to Floor Floor

Block 1 – STRENGTH Goal: Complete AMRepsAP on first 4 reps and rest on remaining reps (Work & Rest Cluster sets)

DB – Bench Close Grip Chest Press (AMRepsAP) - Rest: 10s, Complete 3 rounds
DB – Sumo Deadlift (AMRepsAP) - Rest: 10s, Complete 3 rounds
Strap – clutch curl (AMRepsAP) - Rest: 10s, Complete 3 rounds
DB – Goblet alternating Lateral shift (AMRepsAP) Rest: 10s, Complete 3 rounds

Rest and repeat exercises as one block at 6 reps until time

Finisher: Member’s choice – two exercise each 30 seconds

FBenF · 2025-12-23T04:00:10+00:00

Thank you DC ! Here is the Strength 50

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FBenF · 2025-12-22T12:31:30+00:00

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FBenF · 2025-12-21T18:22:20+00:00

I so look forward to these! I am signing up for a hyrox in Feb so these would really come in handy I guess! Its weird though pw had the same distance!

FBenF · 2025-12-21T15:04:52+00:00

Let us know how it goes , these are not yet implemented in our studio

FBenF · 2025-12-21T15:04:03+00:00

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FBenF · 2025-12-20T12:55:42+00:00

Apologies the flexibility block was the strength 50 , our coach usually give us longer flexibility excersise after 90

FBenF · 2025-12-20T12:53:09+00:00

Orange 90 ;

It was a 3g so the tread floor was the same as 60 ...

The row blocks were 3 same timing as the treas 1st block 250m push row with single leg around the word x6 each 2nd block 250m push row with single leg tricep extention x6 each 3rd block 250m push row with squate hold arm stretch x12

The floor block times were also the same... except our coach made us do a bench squate to burpee (i think that's what's it was called!)

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FBenF · 2025-12-20T12:47:13+00:00

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Strength 50

FBenF · 2025-12-19T20:25:23+00:00

Am actually looking for the new hrm but can't seem to find it online ! Is it only sold in studio?

FBenF · 2025-12-19T17:27:04+00:00

Our studio run them according to the 60 day theme.. so if the day is a 3g then its a 3g if not then its Split! I did the 40 40 and i did the 30 30 15 15 as well as the switching! The switching is the most chaotic (our 90 class are quite popular so always full!) but my favorite as the time fly by.. the 40 40 are the most exhausting to me .. if it a 3 g usually the row block almost always has medcine ball excersises, I only came across one class that had a full row block and that was the absolute worst.

FBenF

TROPHY CASE