The Unstoppable Series 101

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Welcome to the Unstoppable Series // Round 3! You’ve made the decision to give it your all and we’re so excited for you (and your future self). Now, this blog is going to be your bestie through the Series. We encourage you to review the weekly focuses whenever you get to a new week to remain focused, informed and ready to stop at nothing to get the results you want! 

This Unstoppable Series, we’re taking everything up a notch so get ready for some spicy insight!

We're here to make you UNSTOPPABLE, so let's go! 

Week 1

You’ve got 6 weeks to get Game Day ready! Your 6 week program will include different elements in order to prepare your body and mind for Game Day at the end of week 6. Getting to Game Day is so much more than completing your final session of the Series- it’s about seeing your performance genuinely improve and feeling fitter, faster and stronger than ever - so here’s how to achieve just that! 

It all starts in week 1, so you need to: 

  • Find your base 3RM and record it: TUES - Bench Press + Back Squat, THURS: Deadlifts, WED: Workout for Time.
  • Think about your PERFORMANCE based goals! We highly encourage performance based goals so you can celebrate what your body can do rather than what it looks like! Pick a couple of movements in the gym to really focus on and get goal setting! 

Some ideas are:

  • Complete 5 push ups on your toes
  • Deadlift 60kg for 10 reps
  • Complete a Box Jump on a higher level
  • Complete 20 calories in under 60 seconds on the echo bike
  • think about how you feel to measure performance! 
  • Recovering from sessions in a shorter time
  • Lifting  the same weight more comfortably or for more reps
  • Using thinner bands (or no bands) for chin-ups! 

Session not to miss: Tuesday, Wednesday, Thursday should be your priorities this week!

Week 2

The energy for this week is to keep it simple and find your routine. Aim to hit 3-4 sessions, drink lots of water and focus on active recovery - e.g. hitting at least 8,000 steps everyday! 

This week we’re building the foundations of our movement patterns - PUSH, PULL, PRESS, SQUAT and HINGE, with higher reps at a moderate weight. You’ll be lifting at 60% as a minimum (hint: find your 60% in the Fitstop App!), but if you are more experienced (and this feels easy), feel free to go heavier and build from this weight. 

You’ll also want to prioritise RECOVERY this week (it’s also part of your achievements), because an increase in training load and volume = increase in your body’s recovery needs. 

Let’s talk about BURPEES!

  • You will see burpees feature in the Fitstop programming most weeks.
  • They help with overall strength and fitness due to the fact that nearly EVERY muscle in your body needs to work in order to complete a burpee! 
  • Don’t forget to give your 50 burpees for time a crack this week!

Session not to miss: Friday Perform, because who doesn’t love a partner ladder on the rigs!!

Week 3 

In week 3, we see an increase in load and decrease in reps. You’re aiming to hit 80% of your 3RM at your final set for the main lifts, so it’s important to get to your sessions on time for the full warm up! The overall training this week has a combination of heavy compound lifts, explosive/athletic lifts + isolation work. 

This week is also about getting out of our comfort zone, and that means attending a CONDITION session! It’s all about giving it a go or pushing that little bit harder for seasoned condition pros - with the goal of maintaining your intensity (AKA don’t go out too hot!). This will give you a good indicator of your fitness level! 

Session not to miss: Saturday Sweat is our Game Day - partner edition! See where you’re at with the Game Day movements and identify which movements you might need to focus on for week 6!

Week 4

This week we are maintaining 80% of our 3RM with the goal to decrease the reps on our final set and push heavier than 80%! You will see lot’s of interval work throughout the week, so make sure you’re lifting at an intensity where you require this extra rest! There’s a big focus on the main lifts without any accessory movements to ensure you have more energy to give!

Fuel to perform! 

  • Increase intensity = increase fuel! 
  • Make sure you are eating to maximise the benefits from your training - aim for 30 mins after a session!

Eating within 30-60 minutes of a workout will help your recovery post session by assisting your muscles to repair and build but also ensure you are refuelling for your next Fitstop session! Eating regularly can also help ensure you don’t get too hungry and feel the urge to overeat later on!

Session not to miss: Pause reps will feature this week on Thursday for our main lifts! Get comfortable getting uncomfortable!

P.S - something HUGE is happening this week - you do not want to miss it. Hint: GAME CHANGER. 

Week 5

Let’s just say, week 5 is a big one!This week we are going for PEAK performance where you’ll be striving to hit that 105% - check the Fitstop App to get your 105%! 

You can expect heavy load through our LIFT sessions and a more consistent work rate through PERFORMS + CONDITION.

Lifting heavy and increasing intensity means we need to prioritise recovery + sleep! Make sure sleep is a priority and aim for 7-9 hours every night! You may be wondering is sleep actually that important? I mean we’ve all survived on less. Well, your body can get the rest it needs and deserves, your muscles can repair and grow and you might even feel a little less hungry throughout the day!

Session not to miss: An old Fitstop Favourite will feature this Wednesday; none other than a thousands workout to get those endorphins pumping!!

Week 6

This is your final week in the Unstoppable Series Round 3! 

It’s all about finishing strong with Game Day, and Game Day is your ticket to finish the series whether that’s through selecting ‘play’ to complete your sessions with your community or ‘compete’ where you push your limits against others. 

This week you’ll need to reflect over the past 6 weeks, identify what went well and most importantly, what didn’t go to plan? Did you spike too early? Dropped your attendance mid series? You’ve now got the next 6-weeks between Series to level up performance and address those things that you didn’t quite tick off. 

Session not to miss: It goes without saying; GAME DAY! This is your location’s celebration! Get around your training buddies and finish the 6 week series as a community - work hard and give it your all!  

As a nice little treat, you’ll be experiencing snippets of the Game Day workout throughout the weekly sessions to get your body prepared! 


The Unstoppable Series is here to work for you, for your lifestyle and to unleash your inner-athlete like never before. Every Unstoppable Series we get more and more proud of our Fitstoppers; we can’t wait to see where this one takes you! 

Make sure you follow @fitstopfitness for exciting updates and extra motivation!  

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Written by

Anthony Stehbens

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