FEATS 4.31
By Coach Joe | Friday, 28 August 2026
Another week at Björnstrxng saw another set of Members stepping up in the weekly contests. From cracking codes under pressure to revisiting an ever-growing sequence and putting your teammate to the test, Feats 4.31 delivered big.
CODEBREAKER
Stu Dunn • 20 | Sophie Entwisle • 21 | James Ball • 18
Members drew a five-digit code before every set across 15 minutes. They had to complete the exercises in the correct order, scoring as many pushing sets as possible against the clock. Stu, Sophie and James were the ones who broke the code.
THROWBACK
Sarah Dauncey • 12:00 | Andrew Blackett • 08:21 | Rob Conway • 13:59
Members worked through an escalating sequence of back and core exercises, with every new movement throwing them back to the beginning to complete it all again. Sarah, Björnstrxng debutant Andrew and Rob set the speediest times of the week.
TWIN PRIME
Jony Ellis & Sophie Entwisle • 693
Two teammates. Two options. One easier, one harder - and a random draw to decide who tackled which. Each team was as strong as its prime score. Jony claimed his fifth Feat, while Sophie's victory takes her to 25 in Season 4 - just one ahead of Rob.
A week of closely fought competition brought out the best in Stu, Sophie, James, Sarah, Andrew, Rob and Jony, with new faces making their mark and familiar names continuing to keep the summer heat alive amidst this week's relentless rainfall.
FEATS 4.30
By Coach Joe | Saturday, 22 August 2026
Feats 4.30 presented strength under pressure, relentless pressure and nasty consequences. Week number 30 of Season 4 tested how far Members could push when the rules kept changing, the clock kept ticking and every slip was penalised.
POWER SHIFT
Johanna Ahrberg-Jackson • 751 | Sophie Entwisle • 314 | Ben Crutchley • 1,146
A bench press earned the first score multiplier before Members shifted into a series of pushing stations. Break the 30-rep barrier and the multiplier powered up for the next station. Johanna, Sophie and Ben hit hot streaks when the pressure was high.
THIRTY-THIRTY
Sam Young • 330 | Sophie Entwisle • 364 | Rob Conway • 351
Members had 30 seconds of work to score big before earning 30 seconds of rest. Each round demanded maximum output without sacrificing movement quality. Sam, Sophie and Rob found the perfect balance between intensity and control.
LOW BLOW
Rob Conway & David Jordan • 1,079
Everyone started with the same target: 30 reps and beyond. But fall short and the Low Blow landed - scores were wiped and 10 additional reps were added to the next target. Rob and David kept a clean sheet for their first duo Feats win in months.
Another three Feats added to Season 4 makes it 90 for the year. Congratulations to victors Johanna, Sophie, Ben, Sam, Rob and David for stepping up. The leaderboard keeps moving and Feats 4.31 is waiting for number 91, 92, and 93 of 2026.
FEATS 4.29
By Coach Joe | Saturday, 15 August 2026
Two. Three. Four. This week, the teams grew per challenge. From random upper-body pairings to functional circuits and a 29-rep race, Feats 4.29 was all about knowing your role, trusting your teammates and finding the right pace.
TWO-TIMER
Johanna Ahrberg-Jackson & Julien Smith • 1,099
Two Members. Five upper-body rounds. At the start of each round, two exercise slips were drawn at random, forcing each teammate to adapt to whatever the draw delivered. Johanna and Julien made the most of the draw to finish first.
THREE-POINT TURN
Mark Dauncey, Connor Thacker & Aaron Stevens • 2,103
Three Members worked individually through a functional circuit combining core, carries, full-body movements and more. Mark, Connor and Aaron found the right combination of strength, conditioning and consistency to take the weekly honours.
FOURWARD MOTION
Eliot Dunn, Faye Summers, Stu Dunn & James Ball • 27:25
Four Members. 29 reps. Full speed. Base, Build Best - or, for the first time ever, Beyond - were occupied as each teammate attacked a lower-body sequence. Eliot, Faye, Stu and James understood the mission and powered their team to the top.
Three Feats and nine standout performances from Johanna, Julien, Mark, Connor, Aaron, Eliot, Faye, Stu and James to add to the Björnstrxng books in Season 4. The board now resets, the targets move, and new challenges await for Feats 4.30.
FEATS 4.28
By Coach Joe | Tuesday, 11 August 2026
Members, assemble. Feats 4.28 brought a brand new week demanding brand new challenges in the Björnstrxng studio, with teams of three asked to trust their instincts, hold on, and prove that with great power comes great responsibility.
SPIDER SENSE
Jo Richards, Sophie Entwisle & James Ball • 967
Nine draws. One predetermined sequence. As many reps as possible. There was no changing the plan once the web was spun as teammates tackled the exercises in the order drawn. Jo, Sophie, and James trusted their Spider Sense for a big win.
WEB SLINGER
Jo Richards, Jez Grove & Aaron Stevens • 814
Each grip challenge determined the working window for the exercise that followed. If Members broke the 28-second barrier then the web got stronger, with every subsequent rep counting as double. Jo, Jez, and Aaron held on tight for a victory.
GREAT RESPONSIBILITY
Jo Richards, Phil Richards & Rob Conway • 41:03
Three teammates tackled a 28-rep challenge for one combined time. Phil and Rob pulled their weight, but Jo showed great power and responsibility to complete a remarkable hat-trick of Feats. Only two Members in history have achieved this.
Just like every great comic book, this chapter ends with the heroes standing taller than when they began. Congratulations to Sophie, James, Jez, Aaron, Phil, Rob, and our back-to-back-to-back conqueror Jo for three collaborative team triumphs.
FEATS 4.27
By Coach Joe | Monday, 27 July 2026
Feats 4.27 had one destination in mind: Björnrox I. Members had one final opportunity during working hours to prime themselves as three challenges with very different demands saw one last push before the prep was put to the test.
LAUNCH CONTROL
Eliot Dunn • 443 | Alex Herrmann • 456 | Rob Conway • 448
Members attacked pushing exercises at maximum intensity before shifting gears into a strict 2-2 tempo at 27 reps, where every rep under tension after 27 scored double. Eliot, Alex, and Rob managed the change of pace best and pushed on for wins.
RACE PACE
Sam Young • 13:00 | Aaron Stevens • 13:05 | James Ball • 15:23
With Björnrox looming, Members tackled a Hyrox-inspired combination of pulling movements designed to reward sustained effort. Sam, Aaron, and James found the pace they could maintain when fatigue began to build and held on for victory.
CHAIN REACTION
Sarah Dauncey, Millie Ryde & Aaron Stevens • 1,463
Each Member in the team of three completed the lower-body challenge individually, with every rep and second feeding into the total. Sarah, Millie, and Aaron kept the chain reaction moving, building a score no other trio could match this week.
Feats 4.27 played their part in making sure Björnrox I contestants arrived ready for a successful day of competition. Congratulations to Eliot, Alex, Rob, Sam, Aaron, James, Sarah, and Millie for a big week both inside and outside of the studio.
FEATS 4.26
By Coach Joe | Sunday, 19 July 2026
England may not have booked a place in tonight's 2026 World Cup Final, but some of Björnstrxng's finest produced performances worthy of the biggest stage as our Members delivered one final week of World Cup-inspired competition.
HAT-TRICK
Eliot Dunn • 10:06 | Stu Dunn • 10:46 | Rob Conway • 07:54
Members attacked the same exercise course three times, with each round demanding more reps and intensity. Slow down, and the chance of completing the perfect hat-trick disappeared. Eliot, his dad Stu, and Rob remained clinical.
GOLDEN GLOVE
Denyse Price • 159 | Sam Young • 186 | Rob Conway • 267
At the other end of the pitch, Members battled through a series of grip holds that determined the rep window that followed, rewarding strong hands and forearms. Denyse, Sam, and Rob proved safe hands under pressure to claim the Golden Glove.
THIGHNALS
Sophie Entwisle & Sarah Dauncey • 24:24
In one of Coach Joe's worst Feats puns to date, partners tacked an all-leg contest where every station consisted of 26 reps. Sophie and Sarah combined teamwork, communication, and relentless pace to lift the trophy ahead of the chasing pack.
While tonight brings the curtain down on the World Cup, the competitive spirit is only just getting started at Björnstrxng ahead of next weekend's Björnrox I. For now, congratulations to our Feats victors Eliot, Stu, Rob, Denyse, Sam, Sophie and Sarah.
FEATS 4.25
By Coach Joe | Sunday, 12 July 2026
Feats 4.25 remained World Cup themed once again. The good luck continues for the Three Lions as they take on Argentina in the semi-finals this Wednesday, but before then it's time to celebrate the impressive victories from our Members.
PLAYER RATINGS
Ian Cowley • 95.4% | Johanna Ahrberg-Jackson • 82.1%
Members were judged across the three cornerstone compound lifts. Every lift was measured against bodyweight to produce an individual rating before the scores were averaged to crown our highest-rated performers. Ian and Johanna topped the tables.
EXTRA TIME
Johanna Ahrberg-Jackson • 545 | Jez Grove • 705 | Rob Conway • 402
This one was all about going the extra mile. Every rep beyond 25 counted as double; however, if Members stopped before reaching the next set of five, the station scored zero. Like England against Norway, Johanna, Jez, and Rob came in clutch.
COUNTERATTACK
Sarah Dauncey & Sophie Entwisle • 565
Defenders battled through holds to determine the window in which the attacker scored, while attackers accumulated as many reps as possible before the hold was broken. Sarah put her body on the line as Sophie found herself in the scoring mood.
Congratulations to Ian, Johanna, Jez, Rob, Sarah, and Sophie for a set of standout performances. With the World Cup reaching its business end, Björnstrxng also heads into the next round. The final whistle has blown on 4.25. Onto the next fixture.
FEATS 4.24
By Coach Joe | Sunday, 28 June 2026
Feats 4.24 took inspiration from the World Cup, combining head-to-head pressure, endurance, and a trip around the globe. Members chased goals and points in a week where competition remained at the heart of every challenge.
PENALTY SHOOTOUT
Johanna Ahrberg-Jackson • 394 | Alex Herrmann • 382 | Aaron Stevens • 424
Goals were scored through reps in the main challenge before Members went head-to-head in a bench press penalty shootout against another Member of similar ability. Johanna, Alex. and Aaron doubled their scores through composure in sudden death.
ABSOLUTE LIMBS
Sarah Dauncey • 07:48 | Sophie Entwisle • 07:43 | Pete Campbell • 08:03
Arms and legs combined in a full-body race against the clock as upper-body exercises were supersetted with lower-body movements throughout. Sarah, Sophie, and Pete proved that endurance and efficient transitions were just as important as strength.
GLOBE TROTTERS
Jez Grove & Sam Young • 65
It was a collision of strength and geography as Members travelled around the world in a 10-minute AMSAP featuring nation-inspired exercises before heading out on a 10-minute run. Jez and Sam accumulated the highest scores before making it home.
In the hottest week of the year so far, Johanna, Alex, Aaron, Sarah, Sophie, Pete, Jez, and Sam kept their cool in the studio to earn places in Feats 2.24. A week of close contests, clever concepts, and standout performances represented Season 4 well.
FEATS 4.23
By Coach Joe | Saturday, 20 June 2026
Feats 4.23 delivered surprises, concentration tests, and the toughest team challenge in Björnstrxng history. Members battled against the clock, fought to maintain rhythm, and climbed a pyramid that left even our strongest floored.
FALSE SUMMIT
Amit Kanabar • 06:50 | Connor Thacker • 05:22 | James Ball • 05:55
After a time-reversing bench press for five, Members pushed through a series of stations as quickly as possible. One final speed round awaited, delegated through a lucky dip. Fortune and speed were on the side of Amit, Connor, and James.
CUTTING EDGE
Mark Dauncey • 243 | Sarah Dauncey • 380 | Pete Campbell • 397
Following a deadlift for five, Members tackled a core challenge where scores from the previous exercise could be voided at the slightest slip in tempo. Mark, Sarah, and purple-patch Pete were rewarded for their core control and consistent composure.
PYRAMID SCHEME
Jez Grove & Faye Summers • 33:52
The workload rose and fell through a relentless pyramid structure that wiped out the likes of Rob, David, Johanna, and many more. Jez and Faye worked their way to the summit before racing back down with minimal rest to secure an inspiring team win.
Congrats to Amit, Connor, James, Mark, Sarah, Pete, Jez, and Faye for earning their places in Feats 4.23. Another week where pace, precision and perseverance were tested - and another reminder that the finish line isn't always where you think it is.
FEATS 4.22
By Coach Joe | Sunday, 14 June 2026
Feats 4.22 packed plenty into five days as Members earned their recovery through heavy lifting, chased failure in reverse, and turned fellow contestants into targets as another three weekly challenges brought intensity, strategy, and competition.
LIGHTS OUT
Faye Summers • 07:53 | Jez Grove • 07:41 | Rob Conway • 07:17
Members attacked four laps of push, with reps decreasing as fatigue built through every round. Recovery was earned through a bench press five-rep max, where every kilo equalled a second of rest. Faye, Jez, and Rob pressed their way to the top.
BACKTRACK
Millie Ryde • 432 | Sophie Entwisle • 298 | Pete Campbell • 341
Members worked through a back, biceps, and core sequence, scoring as many reps as possible within the allotted time before the challenge reversed direction and demanded reps until failure. Millie, Sophie, and Pete topped their respective tables.
DELEGATION
Tom Dormand & Jony Ellis • 15:47
As quickly as possible, each partner raced to a 22-rep target before continuing into an unbroken sequence where additional reps could be delegated onto rivals. Tom and Jony worked quickly, held on longest, and made life difficult for everyone else.
Congratulations to our eight victors Faye, Jez, Rob, Millie, Sophie, Pete, Tom, and Jony for earning their places in Feats 4.22. Heavy numbers, burning lungs, and delegated suffering produced some of the most competitive sessions of Season 4.
FEATS 4.21
By Coach Joe | Friday, 29 May 2026
Feats 4.21 arrived during the hottest week of the year. Temperatures remained high both inside and outside as Members battled through Björnrox I pre-season finales, canal trail sprint tests, and strength-fuelled full-body team races.
HOTROX
Mark Dauncey • 21:11 | Tom Dormand • 15:34 | Toby Barnes • 15:16
With temperatures exceeding 30 degrees, Hotrox brought the heat into the studio as Members moved through stations in a solo finale before commencing with Björnrox I Performance programmes. Mark, Tom, and Toby handled the conditions best.
TRAILBLAZER
Sam Young • 41 | Tom Dormand • 35 | Rob Conway • 30
Members took to the canal and coverered as much distance as possible in 10:30, with every 0.1km earning a point after first tackling a 10:30 barbell AMSAP where every set scored. Sam, Tom, and Rob perfectly judged their efforts in the blazing sun.
HEADLINERS
Sophie Entwisle & Sarah Dauncey • 14:52
Partners opened with a five-rep max with every kilo lifted earning seconds off before racing through a series of movements for 21 reps. Sophie's huge 125kg trap bar deadlift laid the foundations for victory alongside training partner Sarah.
Congratulations to Mark, Tom, Toby, Sam, Rob, Sophie, and Sarah for earning their places in Feats 4.21. Between the heat, the running, and the heavy lifting, it was another demanding week that was conquered by some of the strongest in the studio.
FEATS 4.20
By Coach Joe | Saturday, 23 May 2026
Feats 4.20 exposed pacing, continued Björnrox I pre-season, and punished hesitation as Members gambled against old records, survived upper-body Hyrox suffering, and stitched teammates up with extra reps if momentum slipped.
BENCHWARMER
Faye Summers • 177 | Jony Ellis • 248 | Rob Conway • 219
Members opened with a bench press five-rep max where every kilo lifted earned time. Fail to beat or match previous records and the Feat had to be completed twice. Faye, Jony, and Rob demonstrated the endurance required for big Feats wins.
HIGHROX
Sam Young • 16:32 | Phil Richards • 12:38 | Rob Conway • 09:58
An upper-body response to last week's Lowrox, Björnrox I pre-season continued as Members moved through Hyrox-inspired upper-body stations. Sam, Phil, and Rob - with his second Feat win of the week - clocked the fastest times on this occasion.
TWENTY-TWENTY
Toby Barnes & Aaron Stevens • 10:29
Partners raced through unique lower-body stations with 20 reps each completed as quickly as possible. Stop moving for more than 3 seconds, however, and your teammate received 20 extra reps. Toby and Aaron kept the pace high throughout.
Kudos to Faye, Jony, Rob, Sam, Phil, Toby, and Aaron for earning their place in Feats 4.20. Another week where momentum mattered, pressure built quickly, and mistakes became expensive. Eyes now shift towards a hot and humid Feats 4.21.
FEATS 4.19
By Coach Joe | Sunday, 17 May 2026
Feats 4.19 mixed debt, rhythm, and the first taste of Björnrox pre-season. Members borrowed from the future, fought to hold momentum, and got an early reminder of what's coming as the road to Björnrox I starts getting closer.
OVERDRAFT
Eliot Dunn • 03:20 | Jez Grove • 01:48 | James Ball • 02:13
As quickly as possible, Members moved through stations with fixed rep targets. Before each exercise began, reps could be removed, but every one taken doubled onto the next movement. Eliot, Jez, and James borrowed wisely to avoid debt.
CONTINENTAL SHIFT
Denyse Price • 309 | Sophie Entwisle • 631 | Pete Campbell • 458
Members alternated between continental cleans and a shift on the mat through core work. Every clean completed scored a point, while every second or rep completed in core added more. Denyse, Sophie, and Pete topped the Base, Build, and Best tables.
LOWROX
Julien Smith & Johanna Ahrberg-Jackson • 41:11
The first taste of pre-season before Björnrox prep begins on 25 May saw teams take on functional lower body movements before supplementing the workload with wall balls. Julien and Johanna secured the win in their first ever pairing together.
Big congratulations to Eliot, Jez, James, Denyse, Sophie, Pete, Julien, and Johanna for earning top spots in Feats 4.19. Another week of stellar performances and another reminder that our Members are smashing it ahead of summer 2026.
FEATS 4.18
By Coach Joe | Friday, 8 May 2026
Feats 4.18 brought strict execution, grip fatigue, and another tactical team battle. From controlled reps turning explosive, to deadlift-driven grip destruction, to relentless split squat handovers, this week demanded precision before chaos.
18+
Sophie Entwisle • 419 | Phil Richards • 223 | Julien Smith • 194
Taking 18 and over literally, it was all about control first and chaos second in this overhead Feat. Members completed 18 strict reps before moving into fast reps, where only those beyond 18 counted. Sophie, Phil, and Julien beat the burn.
GRIP TRIP
Mark Dauncey • 4,549 | Julien Smith • 1,238 | Aaron Stevens • 3,744
After a deadlift for five, Members took on movements that tested grip strength and endurance before heading into 60-seconds of farmers carries to multiply the tally. Aided by big openers, Mark, Julien, and Aaron kept a strong grip to avoid score slip.
SPLIT ENDS
Rob Conway & David Jordan • 03:50
One teammate completed the required workload as quickly as possible while the other clawed time back through split squats to failure per leg before swapping roles. Rob and David kept the handovers clean with yet another team win in Season 4.
Another week down and the standards continue to rise thanks to efforts from Sophie, Phil, Julien, Mark, Aaron, Rob, David, and everyone else who took on Feats 4.18. The weights are getting heavier, the scores are getting tighter. See you for 4.19.
FEATS 4.17
By Coach Joe | Saturday, 2 May 2026
From overhead grind to pulling pace and doubled leg work, Feats 4.17 leaned into rising pressure, pacing and speed under fatigue, and repeat efforts, where strong starts needed backing up and second chances weren't always welcome.
PUSHOVER
Sam Young • 373 | Aaron Stevens • 505 | Rob Conway • 718
Members moved through a series of free-weight overhead pressing movements where each round added duration along with pressure, volume, and fatigue. Sam, Aaron, and Rob stayed composed, kept their pace, and avoided getting pushed over.
17 AGAIN
Sam Young • 06:49 | Ian Cowley • 08:53 | Rob Conway • 08:45
Back, core, and biceps took centre stage in this speed-based contest built around the number 17. Members raced through a fast pulling circuit where every station demanded urgency, and Sam, Ian, and Rob moved quickly enough to stay ahead of it.
DOUBLE TAKE
Stu Dunn & Sarah Dauncey • 1,589
Everything came twice in this mixed-ability leg challenge. Teammates completed the same Feat in separate sessions, with their scores combined into one total. Stu - with his first Feats win of 2026 - and Sarah handled both servings smoothly for the win.
Congratulations to Sam, Aaron, Rob, Ian, Stu, and Sarah for navigating this round of Feats. Whether it was holding strong under pressure, moving with speed, or backing up efforts a second time, 4.17 rewarded those who could execute without drop-off.
FEATS 4.16
By Coach Joe | Monday, 27 April 2026
Feats 4.16 demanded calm under strain, smart energy management, and enough strength to buy back breathing room when it mattered most. Hold firm, move well, and keep mistakes expensive - that was the theme from start to finish.
PRESSURE POINT
Sarah Dauncey • 282 | Sophie Entwisle • 243 | Pete Campbell • 295
Members opened with strength movements to build their score over two minutes before moving into pressure-based holds for one minute to protect their rep count. Sarah, Sophie, and Pete showed no chinks in their armour when pressure mounted.
SWEET 16
Julien Smith • 29 | Sam Young • 31 | Rob Conway • 41
After securing a trap bar deadlift five-rep max where every 10kg equalled a point, Members took on a 16-minute AMSAP. Strong starts meant little without control with Julien, Sam, and Rob judging it best to avoid being swallowed by duration.
COMPOUND INTEREST
Sarah Dauncey • 05:11 | Sophie Entwisle • 04:46 | James Ball • 03:42
Every lift came at a time cost, but every kilo on five-rep maxes saved seconds. Members moved through exercises with targets, with any unpaid balance carrying forward. Sarah, Sophie, and James managed their accounts to finish in profit.
From pressure holds and relentless pacing to costly mistakes and clever decisions, Feats 4.16 rewarded Sarah, Sophie, Pete, Julien, Sam, Rob, and James for their efforts. With Feats 4.17 now approaching, expect another big shift in demands.
FEATS 4.15
By Coach Joe | Saturday, 18 April 2026
Feats 4.15 belonged to the quick. This week was built around speed, where every contest demanded urgency. Whether building protection, chasing descending rounds, or surviving penalties, the Members who moved best rose to the top.
FORCE FIELD
Imogen Crutchley • 05:10 | Alex Herrmann • 09:52 | Ben Crutchley • 06:07
Members built protection early as they opened with a bench press for five where every kilo equalled a rep reduction in the pushing work that followed. Imogen and her dad Ben won convincingly, and Alex claimed his second Feat in two weeks.
BACK DOWN
Amit Kanabar • 09:00 | Alex Herrmann • 08:52 | James Ball • 07:40
Contestants took on three descending rounds of 15, 10, and 5 reps across back and biceps work. Amit completed a hat-trick of Feats wins this year, Alex continued his strong run with his third in two weeks, while James earned his ninth Feat of 2026.
DOMINO EFFECT
Connor Thacker • 05:38 | Phil Richards • 04:48 | Pete Campbell • 05:06
As quickly as possible, competitors moved through a chain of exercises where penalties carried forward in light of broken reps. Connor, Phil, and purple-patch Pete handled the chaos best and made diamonds under pressure with perfect form.
Congratulations Imogen, Alex, Ben, Amit, James, Connor, Phil, and Pete for mastering another demanding round of Feats. Speed may have been the theme, but composure, consistency, and smart decisions were what truly separated the field.
FEATS 4.14
By Coach Joe | Saturday, 11 April 2026
Feats 4.14 saw stacked scores, flooded arms, and a clock that ticked louder with every passing second. This week demanded urgency from the first lift to the final rep, with strength opening the door and speed deciding who walked through it.
STACK ATTACK
Faye Summers • 258 | Alex Herrmann • 256 | Ben Crutchley • 293
Members stacked the score early with a bench press where kilos equalled points before the attack began, where each pushing movement was immediately followed by push-ups to fail. Faye, Alex, and Ben forced their way through the pressure.
CURLING IRON
Johanna Ahrberg-Jackson • 16:13 | Connor Thacker • 06:40 | James Ball • 09:38
Contestants opened strong with a deadlift variation to knock time off their score before diving into speedy pulling exercises. Johanna secured her third consecutive Feat, while brothers-in-law Connor and James claimed their respective levels.
CLOCKWORK
Elise Wild • 405 | Sarah Dauncey • 385 | Phil Richards • 355
Kilos became points with a barbell squat opener before the clock took over. One minute was the theme, with exercises completed inside the minute stacking points. Elise, Sarah, and Phil held their composure and created diamonds under pressure.
Well in Faye, Alex, Ben, Johanna, Connor, James, Elise, Sarah, and Phil for navigating another demanding week of Feats. With 4.15 approaching, expect calculated chaos, fast decisions, and pressure-driven performances as Season 4 gathers pace.
FEATS 4.13
By Coach Joe | Sunday, 5 April 2026
The Easter holidays brought no sweet relief at Björnstrxng, as Members reluctantly traded chocolate for three speed contests. Feats 4.13 leaned heavily into pace, with every second counting and every movement demanding urgency.
DELT DESCEND
Millie Ryde • 02:45 | Ian Cowley • 00:52 | Rob Conway • -00:35
Members opened with a bench press five-rep max to knock time off their delt-focussed drop set rounds. Members returned to the bench for a one-rep max to cut time further. Millie, Ian, and Rob balanced strength and speed to rise to the descend.
UNLUCKY 13
Johanna Ahrberg-Jackson • 12:16 | Faye Summers • 07:29 | James Ball • 08:43
Short and sharp or long and lethargic, the clock started as Members drew a slip for each exercise to determine their reps, with numbers climbing as high as thirteen. Johanna, Faye, and James flew through with favourable form to capitalise.
SPEED BUMP
Sarah Dauncey & Sarah Foley • 09:04
Every back movement came with a penalty, as Members completed functional pulling before tackling weighted sit-ups based on how long the movement took. The Sarahs embraced the workload and moved quickly to stop the numbers stacking.
Congratulations Millie, Ian, Rob, Johanna, Faye, James, and the Sarahs on navigating a fast-paced and punishing Easter edition of Feats. 4.14 is on the horizon, and it's best to expect another shift in demands as we mark being a third through Season 4.
FEATS 4.12
By Coach Joe | Sunday, 29 March 2026
The first full week back at Björnstrxng since February was just about as malevolent as our Members predicted when it came to the Feats. The week's contests demanded pushing grit, gambles, and quad-crushing teamwork.
DROP S3T
Eliot Dunn • 150 | Julien Smith • 227 | Ben Crutchley • 355
Featuring six exercises and three descending sets, Members pushed to failure before drop setting twice more to squeeze out every rep. Eliot claimed his second Feat of 2026, while Julien and Ben extended their strong years with wins five and seven.
STICK OR TWIST
Johanna Ahrberg-Jackson • 11:43 | Pete Campbell • 07:19 | James Ball • 07:00
Twelve slips, twelve random picks, and a 25% rep penalty for those who twisted in this back and core killer. Johanna secured her first Feat of the year, Pete returned like he'd never left, and James picked up the first of his two wins this week.
QUAD SQUAD
James Ball, Connor Thacker, Amit Kanabar, & Vinita Parmar • 1,212
Teams of four stacked reps across quad-heavy stations before a five-rep max trap bar deadlift finisher. James, Connor, Amit, and Vinita combined to take top spot, with Vinita signing off her two-and-a-half year Björnstrxng journey in winning fashion.
Congratulations Eliot, Julien, Ben, Johanna, Pete, James, Connor, Amit, and Vinita. With 4.13 coming up and unlucky thirteen setting the theme, expect the next round of Feats to be uncomfortable in all the right ways. Björnstrxng is back into full stride.
FEATS 4.11
By Coach Joe | Friday, 20 March 2026
Coach Joe is finally back from two weeks in Mexico, and after perfecting his guacamole-to-nacho ratio, eight Members made the jet lag more than worth it as they stepped up in Feats 4.11 to get straight back to work in a big three-day week.
EX GAMES
Faye Summers • 328 | Aaron Stevens • 362 | Ben Crutchley • 425
Inspired by three of Coach Joe's ex's - or better put, past Feats - three rounds mirroring Barsetter, Checkpoint, and Frostbite put Members through their pushing paces. Faye, Aaron, and Ben made it through all three rounds to take the wins.
RENEGADE MASTER
Connor Thacker • 21 | Vinita Parmar • 20 | Rob Conway • 24
A trap bar deadlift five-rep max set the tone before a six-minute AMSAP of renegade rows and back-core graft. Connor's 160kg and Vinita's 130kg personal bests drove their score, while Rob leaned on his improved engine to top his table.
BETTER HALF
Millie Ryde & Sarah Dauncey • 585
Members hit a barbell squat five-rep max before grinding through one-and-a-half rep leg work. There was no mercy in the studio as Millie and Sarah edged out Elise and Sophie by 34 points to secure their fourth and seventh Feats wins of the year.
After serious three-day performances from Faye, Aaron, Ben, Connor, Vinita, Rob, Millie, and Sarah, we're back to the full schedule from Monday. Coach Joe might be a few kilos heavier, but the rest of you look raring to go. Let's take that into Feats 4.12.
FEATS 4.10
By Coach Joe | Wednesday, 4 March 2026
It may have only been a three-day week, but Coach Joe was still kept very busy putting 31 Members through their paces. With time tight, a select few grafted their way to formidable Feats 4.10 dubs, stepping up to make it a perfect ten.
SHORT FUSE
Sarah Dauncey • 559 | Sophie Entwisle • 593 | Aaron Stevens • 414
The clock was tight as Members rotated through fast, high-output stations where short time caps left no room to settle. Feats regulars Sarah, Sophie, and Aaron lived up to their reputations through squats, step ups, swings, deadlifts, and more.
FAST TRACK
Sam Young • 05:38 | Jony Ellis • 04:08 | Aaron Stevens • 03:53
A straight-line race through functional movements, Members rowed and pulled through the sequence as quickly as possible before reversing their score through a trap bar deadlift. Sam, Jony, and Aaron powered through to top their tables.
TENSION
Rob Conway & David Jordan • 401
Time under tension acted as the pacemaker before a one-and-done five rep max on the bench press elevated team scores even further. Despite a mishap on the aforementioned compound lift, Rob and David edged the contest by just five points.
A short week didn't stop the effort as Sarah, Sophie, Aaron, Sam, Jony, Rob, and David adhered to the standard of Season 4. Björnstrxng will be back in a fortnight, accompanied by Feats 4.11, once Coach Joe's evil mind has recharged.
FEATS 4.9
By Coach Joe | Saturday, 28 February 2026
With Coach Joe's holiday hiatus looming, there was zero chance anyone was easing off the gas this week. Feats 4.9 was all about ultimate output through three point-building tasks that required calculated gambles and full send graft.
PICK 'N' MIX
Vinita Parmar • 505 | Toby Barnes • 554 | Rob Conway • 367
Members picked their slips first, chose their order per pushing draw, and chased maximum points as repeat pulls kept the pressure - and the mind games - sky high. Vinita, Toby, and Rob navigated the chaos with cool heads and sharp strategy.
LAST ORDERS
Sam Young • 533 | Sophie Entwisle • 675 | Aaron Stevens • 479
The shift started heavy. A deadlift five-rep max set the clock, with every kilo lifted buying seconds for the work that followed. Sam and Sophie set new personal bests to power their way up the board, and Aaron edged Jez by 6 points in a tight scrap.
DOUBLE DOWN
Elise Wild & Millie Ryde • 1,668
A leg-heavy Feat built around smart repetition management. Duos accumulated reps before double points kicked in once thresholds were crossed. Mother-daughter duo Elise and Millie smashed through multiple thresholds to surge to the top.
Vinita, Toby, Rob, Sam, Sophie, Aaron, Elise, and Millie kept this week's Feats league tables stacked with big scores. Next week is a short three-day blast before Coach Joe's absence, so it's all about maximum expenditure. Let's make 4.10 a perfect ten.
FEATS 4.8
By Coach Joe | Saturday, 21 February 2026
4.8 put the number eight front and centre, and Members quickly realised this wasn't just a theme, it was a proper test. From fate-driven chaos to engine-based graft and heavyweight teamwork, this week demanded serious output.
FEIGHT
Sarah Dauncey • 631 | Phil Richards • 540 | Jez Grove • 545
Pronounced 'fate' for a reason, this was a revolving slip pick of eight full-body exercises, drawn and replaced every round. Points stacked through reps and time across eight cycles, and it was Sarah, Phil, and Jez who had fate on their side.
PIT STOP
Tom Dormand • 08:51 | Toby Barnes • 10:06 | Aaron Stevens • 10:50
Three laps, three pit stops. Functional rounds featuring burpee deadlift jumps, man-makers and more were pushed hard against the clock before the trap bar clawed back precious seconds. Tom, Toby, and Aaron posted the quickest times of the week.
8 IS MATE
Ben Crutchley, Rich Hart & Frankie Hart • 590kg
Teams of three split the big lifts with the captain assigning bench, deadlift, and squat duties. Every kilo combined into the final total for Ben, Rich, and Frankie, with captain Ben smashing the gym record with a 120kg bench for five and a 150kg single.
Serious numbers went down across the board this week, particularly from our Feats forerunners Sarah, Phil, Jez, Tom, Toby, Aaron, Ben, Rich, and Frankie. Feats 4.9 is the final full week before Coach Joe heads off to Mexico, so let's make it a ten.
FEATS 4.7
By Coach Joe | Saturday, 14 February 2026
Members returned to the studio this week looking suspiciously motivated to get back to work - and, ideally, to remember what they'd actually achieved this time. Three contests demanded strength, control, and smart decision-making.
POWER RANKINGS
James Ball • 140.76% | Sophie Entwisle • 119.33%
The big three - bench press, deadlift, and squat. Five reps of each, purely stat-driven and judged relative to bodyweight. When the numbers were crunched, James and Sophie produced some serious new personal bests to rise to the top of the charts.
DAMAGE CONTROL
Amit Kanabar • 651 | Julien Smith • 699 | Rob Conway • 487
Damage first, control after. High-rep work piled on the fatigue before Members dropped into a 2-2 tempo phase where reps were worth double. Amit secured his first Feats win, while Rob and Julien both notched their fourth victories of Season 4.
TACTICAL THUNDER
Sophie Entwisle & Sarah Dauncey • 13:11
Enough of the tactical chunders - this one was all about the thunder. Teams tore through functional rounds as fast as possible, splitting the workload under pressure. Sophie and Sarah edged out Rob and David by just over two minutes in a tight battle.
Standout showings across the week as James, Sophie, Amit, Julien, Rob, and Sarah got back to business after last weekend's liquid festivities at the 3 Years of Björnstrxng Awards & Social. Baby Guinnesses flushed, focus locked to Feats 4.8.
FEATS 4.6
By Coach Joe | Friday, 6 February 2026
With the 3 Years of Björnstrxng Awards & Social looming, Feats 4.6 was always going to be different. Appropriately named and perfectly timed, Members had to earn their liquid calories through three big contests in the sixth week of Season 4.
DESIGNATED DRIVER
Faye Summers • 281 | Jony Ellis • 318 | Ben Crutchley • 409
A push Feat where reps were earned sober and steady, with strict tempo and pauses demanding composure under fatigue. Responsibility under pressure paid off for Faye, Jony, and Ben, the latter also landing a 115kg bench press for five repetitions.
STOMACH LINER
Eliot Dunn • 438 | Sophie Entwisle • 574 | Jez Grove • 521
A ten-minute abdominal grinder with various core movements built to form a solid base before the night ahead. Long holds and penalties turned the abs into armour for Eliot, Sophie, and Jez. Essential preparation for what's coming this weekend.
BOAT RACE
Millie Ryde • 05:27 | Phil Richards • 05:09 | Ben Crutchley • 05:49
A row-and-rep showdown where the stakes were higher than usual. One of the victors will decide the beverages that the Awards winners battle over in this Saturday's boat race. Will Millie, Phil, or Ben hold the power after speedy scores?
Big performances across all three Feats as Faye, Jony, Ben, Eliot, Sophie, Jez, Millie, and Phil put the work in before the rewards. The stage is now set for Saturday - awards, competition, and one last chance to see these Feats come full circle.
FEATS 4.5
By Coach Joe | Saturday, 31 January 2026
Feats 4.5 served fierce five-star performances across three concepts, with the floor, the clock, and the mind all put under pressure. Structures, demands, and thresholds defined the week, and eight Björnstrxng standouts delivered.
GROUND ZERO
Millie Ryde • 522 | Sarah Dauncey • 693 | Sophie Entwisle • 573
Deadlift patterns were combined with core work as Millie claimed her first Feat of the year, Sarah's six-minute plank anchored her win, and Sophie's new 122.5kg trap bar deadlift five-rep max acted as the catalyst for her sixth Feat in January.
RIGHT ROUND
Vinita Parmar • 31 | Jez Grove • 36 | Pete Campbell • 36
A solo AMSAP where the structure stayed the same, but rep demands shifted every cycle through slip picks. Twenty minutes of leg-heavy graft tested output and pacing, but Vinita, Jez, and Pete beat the burn and stayed standing in their categories.
DOUBLE STANDARDS
Ben Crutchley & Julien Smith • 13:50
Progress was locked behind performance, with team targets needing to be cleared to move forward. After a bench press five-rep max reversed the clock, 700 reps of various pushing movements followed, and Ben and Julien pushed their way to a win.
Millie, Sarah, Sophie, Vinita, Jez, Pete, Ben, and Julien delivered performances this week that have certainly showed what Season 4 is building towards. One more push before the 3 Years of Björnstrxng Awards Night - time to earn those Jägers.
FEATS 4.4
By Coach Joe | Sunday, 25 January 2026
Tight standards, rising demands, and shared responsibility defined Feats 4.4 - a week that rewarded grit, discipline, and intent. Seven of Björnstrxng's best stayed composed when the burn hit, and executed when the work got uncomfortable.
CLOSE QUARTERS
Callum Griffiths • 226 | Julien Smith • 225 | Ben Crutchley • 210
A push-heavy scorcher built to set the chest, shoulders, and triceps alight, with one-and-a-quarter reps slowing everything down. Birthday boy Callum, Julien, and Ben banked big points through nine pushing movements to take wins in their categories.
4X4
Frankie Hart • 12:12 | Faye Summers • 10:56 | Sophie Entwisle • 11:49
Four rounds, four exercises, rising demands, and a time-reversal finisher in the form of a one-and-done barbell deadlift five-rep max. At just 16, Frankie executed his first ever barbell deadlift and was joined on the top step by speedsters Faye and Sophie.
DOUBLE STANDARDS
Tom Dormand & Sophie Entwisle • 264
This team Feat forced duos through relentless lower-body rounds, with two options on every station and the lowest result per round setting the score. Tom and Sophie, Björnstrxng's power couple, channelled their fiery side to take top spot.
From first-ever lifts to team pressure, this week showed how much buy-in there is across the whole community right now. Congratulations to Callum, Julien, Ben, Frankie, Faye, Sophie, and Tom for a successful 4.4. 4.5 won't be much kinder.
FEATS 4.3
By Coach Joe | Saturday, 17 January 2026
Week three of the 2026 Season brought us Feats 4.3, and the honeymoon phase is still clearly as sweet as ever. Big lifts and tight margins defined a week built around setting the bar, flashing back to fundamentals, and scoring under pressure.
BARSETTER
Tom Dormand • 310 | Sophie Entwisle • 391 | David Jordan • 333
Opening with a barbell squat, points were banked per kilo before slip picks dictated rep windows in the ensuing exercises. Tom and Sophie dominated their respective categories, David and his 120kg squat took up honours in the advanced rendition.
FLASHBACK
Sarah Dauncey • 05:41 | Sophie Entwisle • 04:34 | James Ball • 09:02
A barbell deadlift kicked things off, with every 1% of bodyweight lifted earning a second off the clock in a speed round packed with rowing and back-focussed grit. Sarah and Sophie posted rapid times, while James's 160kg deadlift aided his win.
THRESHOLD
Rob Conway & David Jordan • 123
Nothing scored until the predefined line was crossed in this team Feat, making shared pressure and composure everything. With the margin razor-thin, Rob and David pushed through together to secure their second team Feat in just three weeks.
Congratulations to Tom, Sophie, David, Sarah, James, and Rob for continuing to set the tone early in the Season. Momentum is building fast, standards are rising both inside and outside of the studio, and Feats 4.4 is already on standby.
FEATS 4.2
By Coach Joe | Friday, 9 January 2026
The second week of Season 4 saw bigger efforts, tighter margins, and personal bests piling up. With random chaos, heavy lifting, and relentless engine work in play, Feats 4.2 demanded decisions under pressure and fight from the first rep.
THE GAME
Connor Thacker • 12:03 | Ian Cowley • 09:21 | Aaron Stevens • 05:04
Five rounds of uncertainty forced competitors to react, not plan, as card picks, dice rolls, and slip selections locked in three functional exercises each time. Connor, Ian, and Aaron embraced the unpredictability and played The Game to perfection.
SECOND WIND
Ian Cowley • 368 | Vinita Parmar • 405 | James Ball • 484
Heavy push, pull, and legs five-rep maxes set the tone before high-rep work stripped strength down to pure endurance. It was PB galore on the trap bar deadlift as Ian's 130kg, Vinita's 132.5kg, and James's 180kg efforts for five aided their Second Wind.
HYRÖX
Sophie Entwisle & Sarah Dauncey • 24:54
Björnstrxng's answer to Hyrox brought early pain and no relief, combining least-loved movements such as repetitive rows, burpees, backpack lunges, and more. In a head-to-head battle, Sophie and Sarah outpaced their rivals Rob and David.
Congratulations to Connor, Ian, Aaron, Vinita, James, Sophie, and Sarah for stamping authority on Season 4. With next week's Feats approaching, the fight for early ground is well and truly alive, and nothing from here on will come easy. Bring on 4.3.
FEATS 4.1
By Coach Joe | Friday, 2 January 2026
Season 4 is officially underway, and week one set the tone immediately. A brand new Base, Build, Best structure meant more winners, tighter margins, and competition firing across the studio as Feats 4.1 opened the year in style.
BEGINNER'S LUCK
Denyse Price • 05:51 | Toby Barnes • 04:16 | Rob Conway • 01:14
Strength met speed - and luck - as Members began with a bench press five-rep max scored against bodyweight before racing through dice-driven work. Rewarding both power and composure, Denyse, Toby, and Rob mastered the balance perfectly.
STARTING LINE
Julien Smith • 239 | Vinita Parmar • 311 | James Ball • 321
The start was everything in this one as a trap bar deadlift scored by bodyweight earned precious time, which was then cashed in for maximum reps across quad-heavy work. Julien, Vinita, and James paced it perfectly to beat the clock.
COMEBACK CLUB
Rob Conway & David Jordan • 1,614
The first team Feat of Season 4 saw Rob and David rotate through back and core supersets across five rounds. Fresh five-rep maxes were the aim, and both delivered with barbell deadlift personal bests, Rob with 135kg, and David with 155kg.
Björnstrxng is back, and Season 4 has launched exactly as intended for Denyse, Toby, Rob, Julien, Vinita, James, and David. With momentum already building and standards set early, Feats 4.2 is up next and ready to raise the bar even further.