BFT One North

WEEK 4️⃣

We're officially halfway through the block, and the intensity is starting to climb. The foundations have been laid. Now it's about holding your form, your pace and your composure as the work gets tougher.

🔥 Monday | Strength Endurance
Rep targets arrive this week. The challenge isn't how fast you can move, but how consistently you can perform from start to finish. Expect plenty of lower body work, upper body fatigue and a reminder that breathing properly matters more than most people think.

⚡ Tuesday | HIIT
Longer work periods mean fatigue shows up earlier. The goal is simple: stay powerful, stay sharp and don't let the wheels fall off in the final rounds. Sprint, recover, repeat.

🏋️ Wednesday | Strength (LB)
Leg day is here. Hack squats, deficit deadlifts, farmer's carries and unilateral work combine for a session that builds strength, stability and resilience. Focus on quality movement before chasing heavier loads.

🫀 Thursday | Summit
Targets increase by 10%, but the mission remains the same: controlled aerobic output. Smooth pacing, efficient breathing and smart transitions will get you further than trying to redline from the start.

🏋️ Friday | Pump (UB)
Upper body volume gets dialled up. Expect shoulders, chest, back and core to be working overtime as we continue building strength endurance and muscular control through longer sets.

🤫 Saturday | Secret Session
No spoilers.

Just know that teamwork, pacing, communication and a little competitive spirit may come in handy.

Halfway through the block. Keep showing up, keep stacking sessions and trust the process. The work you're putting in now is what the results will be built on later. 💪

Happy Vesak Day to all our members, friends, and families. ☸️

Whether you're spending the day with loved ones, taking a well-deserved break, or simply slowing down for a moment, we hope you find some time to rest, reflect, and recharge.

A gentle reminder that tomorrow (Monday, 1 June) is the Vesak Day off-in-lieu public holiday, and we'll be running our PH schedule:

⏰ 0800
⏰ 0915
⏰ 1030

Come start the week strong with a blockbuster of a Strength class before enjoying the rest of your holiday. 💪

From your coaches to everyone, have a peaceful and meaningful Vesak Day, and we'll see you in class tomorrow. 🙏🏽💙

Who knew putting a bunch of gym people around piles of clothes would actually work 😂

But genuinely, thank you.

To everyone who donated clothes.
To the members who bought stuff they probably didn’t even need.
To the coaches who helped sort everything.
To the people who shared the event around.

Small thing, but together we still managed to raise $340 for the Singapore Cancer Society through Battle Cancer 💙

Honestly quite nice seeing the studio look completely different for once. Felt less like a gym and more like a community space.

Anyway, Battle Cancer prep starts soon 👀

Friday night trainings are coming back, so start finding your teammates already.

And if your team wants to recruit one of our coaches…

we’ll pay for the coach 🤝

Wishing our entire community a blessed, peaceful, and joyful Hari Raya Haji / Eid al-Adha. Today, we honor the power of sacrifice, consistency, and dedication - values that unite us both on and off the floor.

Enjoy the celebrations, fuel up with your loved ones, and recharge. We’ll see you back on the turf to crush those holiday gains soon. 💙

WEEK 2️⃣

Alright. Honeymoon period over 😮‍💨
Week 2 starts turning the pressure up a little.

🫀 Summit opens the week with longer aerobic efforts and a bigger focus on pacing properly. Don’t be the hero that sends the first round and spends the rest of class staring into the void. Smooth. Controlled. Repeatable.

🏋️ Pump LB is gonna bite this week too. Longer work periods, more hinge work, more time under tension. Good mornings and sn**ch grip deadlifts are back, so expect the legs and posterior chain to be talking to you for awhile after class 👀

🫀 Cardio U (A) tightens the recovery windows, which means pacing and transitions matter even more now. Stay composed, stay efficient, and trust the process when the heart rate starts climbing.

🏋️ Strength UB keeps building around the Incline Bench Press with plenty of pulling and shoulder stability work alongside it. Don’t just move weight for the sake of it. Own every rep.

⚡ Friday HIIT gets spicy too. Longer work. Shorter rest. More suffering with friends ❤️

And finally… 🔥 Saturday brings our first Strength Endurance session of the block. Expect a solid mix of grind, engine and full-body fatigue. Pace smart early, because this one can snowball very quickly 😅

Big week ahead. Let’s get after it 💪