22/08/2026
🔥 WEEK 3 🔥
We’re building on last week’s benchmark testing and starting to put those results into action! This week is all about individualised intensity, quality strength work and developing our ability to perform under fatigue.*💪
🚴 Cardio U (H) — MAS #1 (100% @ 20 seconds)
We’re introducing MAS-prescribed conditioning using the individual benchmarks established last week. Expect high-intensity efforts designed to build aerobic power, repeat sprint ability and fatigue resistance — all at an intensity specific to you.
🏋️ Strength UB — Cluster Sets
Time to take upper-body strength up a level! Cluster sets allow us to work at higher intensities while maintaining quality movement and technique. We’ll continue building the **BB Military Press**, using your Week 1 baseline to guide your loading.
⚡ XTX — Progression 1/3
Our first partnered XTX progression brings a strong cardiovascular focus, combining high-intensity efforts with moderate resistance movements. The goal: consistent output, quality movement and the ability to keep working hard as fatigue builds.
💥 Pump LB — Lower Body Focus
We’re shifting the focus to the lower body, building volume through key compound movements. Expect plenty of mechanical tension as we work towards developing **strength, hypertrophy and better movement competency** for the rest of the block.
🔥 HIIT — Longer Sustained Sets
We’re increasing our work periods to 30 seconds, challenging you to sustain a high level of intensity for longer. Fewer intervals, but more time working! The focus is on anaerobic capacity, cardiovascular fitness and maintaining quality under fatigue.
🦵 Shred M — 2 x 25-Minute Blocks
We’re increasing the amount of work completed in each zone while focusing on consistency and quality. You’ll continue developing **aerobic capacity and foundational strength, with movement patterns supporting our key lifts — the BB Conventional Deadlift and BB Military Press.
📈 Week 3 = individualised intensity, progressive loading and quality work.
Let’s keep building! 💪🔥
