WINS 4.31
By Coach Joe | Saturday, 29 August 2026
Returns. Records. Resilience. Two familiar faces were thrown straight back into competition, one Member continued a rise under the bar, and another proved just how far consistency can take you. Wins 4.31 - this week's set of standout stories.
SAM BAKER & PAULA OLSSON
Made a flying start on their return
After more than a year away, Sam and Paula return looking to regain strength and get fit again. Coach Joe threw them straight back into the Feats, with both hitting their session targets and Paula rolling back the years to secure a podium finish.
MARK DAUNCEY
Set another bench press personal best
For the second week running, Mark hit a bench press PB, progressing from 35kg to 47.5kg in just two months. Better habits at home, from protein and nutrition to garden workouts, are driving the progress - with 50kg now within touching distance.
JONY ELLIS
Reaped the rewards of his hard work
Jony tackled two Feats in what he called the toughest session of his life, helping his team claw its way to victory. A year ago, he may have called it early, but improved fitness has helped him build everything to keep going while managing Crohn's.
Sometimes progress is a return after time away. Sometimes it's a number on the bar that once felt impossible. Sometimes it's getting through something you previously couldn't. The progress is impossible to miss from Sam, Paula, Mark and Jony.
WINS 4.30
By Coach Joe | Saturday, 22 August 2026
Speed, strength and a new chapter. This week's Wins celebrate a huge running breakthrough at Beacon, a major strength milestone in the studio, and a returning Member coming back to Björnstrxng with a whole new reason to get stronger.
ROB CONWAY
Achieved a parkrun personal best of 22:37
Rob smashed his parkrun 5K PB with 22:37 - over 50 seconds quicker than his previous Castle Grounds effort and almost 10 minutes faster than the start of the year. Rob has put every extra carb to good use in the first week of his lean bulk.
MARK DAUNCEY
Has improved his bench press by 28.6%
With his strength progressing by 10kg on his bench press for five, Mark is focussed on achieving a recomposition. Supported by a structured nutrition plan and weekly home sessions designed by Coach Joe, he aims to keep the momentum building.
MARIE GRIFFITHS
Lay strong foundations in return session
A year after stepping away from Björnstrxng to have her baby, Marie has made her return. With being a strong example for her little girl at the heart of it, she made a fantastic second debut that focussed on stability, posture and pelvic-floor control.
Rob is chasing faster times with Björnstride, Mark is rebuilding his physique and strength from progressive overload and better habits at home, and Marie is beginning a new chapter. The next landmarks are there to be taken in Wins 4.31.
WINS 4.29
By Coach Joe | Monday, 17 August 2026
Speed. Endurance. Strength. Wins 4.29 showcases three Members turning months of continuous work into performances that prove the plan is working - from a new 5km best to a sub-three-hour triathlon and a serious return to the compounds.
DAVID JORDAN
Set a personal best of 23:34 at Unity 5K
David set a new personal best of 23:34 at the Unity 5K in Birmingham, continuing the momentum from his recent weight loss. Conditioning work and strength training have helped build the speed, endurance and confidence now showing on race day.
SOPHIE ENTWISLE
Completed her triathlon in 02:58:51
Sophie completed her "warm-up" triathlon in 02:58:51, hitting her sub-three-hour target, finishing 3rd in her age category and 13th female overall. Björnstrxng sessions have helped build the conditioning needed to keep her moving efficiently.
CONNOR THACKER
Deadlifted 165kg for a personal record
Back in the studio, Connor deadlifted 165kg for five. Posterior-chain strengthening, bracing, and core stability have transferred, and now the focus shifts back to the weight-loss journey with confidence restored on the compound lifts.
Whether you're chasing a faster 5km time, preparing for a triathlon or rebuilding strength, the results always come when the training has been done long before the moment arrives. Congratulations on Wins 4.29, David, Sophie and Connor.
WINS 4.28
By Coach Joe | Tuesday, 11 August 2026
Progress doesn't always come from perfect circumstances. Sometimes it comes from finally committing, proving that the work is adding up, and continuing despite setbacks. Wins 4.28 celebrates three Members doing exactly that.
STU DUNN
Has lost 2kg over five days of accountability
Stu has always put everything into his sessions, but he has found committing to his weight-loss goal difficult. He has now put his health first, following his nutrition targets and dropping 2kg in five days. The first signs are seriously encouraging.
JOHANNA AHRBERG-JACKSON
Deadlifted a PB of 90kg for five repetitions
At 53, Johanna set a new barbell deadlift personal best of 90kg for five repetitions. Months of progressive overload, technical refinement and posterior-chain development have paid off. Next target: the 100kg club in 2027.
SAM YOUNG
Ran 17km in prep for the Great North Run
Sam has continued to demonstrate her commitment to her fitness and weight-loss goals, completing 17km in prep for the Great North Run. Björnstrxng has aided her conditioning through controlled loading around her knees and hamstrings.
Stu has found momentum with his nutrition, Johanna continues to prove that age is no barrier, and Sam is refusing to let injuries dictate what she can achieve. Keep stacking the small victories and eventually they become something much bigger.
WINS 4.27
By Coach Joe | Tuesday, 28 July 2026
Competitive edge. Adaptability. Teamwork. Wins 4.27 recognise three inspiring stories that highlight effort, resilience, and a community that continues to raise the standards together both inside and outside of the Björnstrxng studio.
JO RICHARDS
Clawed her Feats team to a top three finish
Jo helped fire her team into the top three of Chain Reaction, contributing over half of their total score alongside Faye Summers and James Ball. Her improved lower-body strength and endurance are now matched by a serious competitive edge.
TOM DORMAND
Has refused to be sidelined amidst injury
Despite a wrist sprain limiting him to legs, core, and one-sided upper-body work, Tom has continued to show up - setting a plank PB every week throughout July. Unilateral training has helped retain strength and build a strong base for his return.
TEAM BJÖRNROX
Demonstrated commitment and unity
Millie Ryde, Aaron Stevens, James Ball, Connor Thacker, Sam Young, Sophie Entwisle, Rob Conway, David Jordan and everyone involved made Björnrox I a success through relentless work rate, commitment, and teamwork in Saturday heat.
Congrats to Jo, Tom, and every Member who played a part in Björnrox I. Whether it's producing a standout performance, finding a way to train through setbacks, or giving everything for your team, these are the moments that define Björnstrxng.
WINS 4.26
By Coach Joe | Sunday, 19 July 2026
Every personal best, finish line, and challenge conquered is built on the work put in before the result arrives. Wins 4.26 celebrates three Members who have turned months of consistency into performances they're proud of outside the studio.
DAVID JORDAN
Marked his Björnstride debut with a 5km PB
After previously running 26:19 on his own, David crossed the Beacon parkrun finish line in 25:06, helped by Coach Joe's pacing and backed up by a recent 4kg weight loss and the competitive edge that's become synonymous with his duo training.
PETE CAMPBELL
Broke the 21:30 5km barrier with Björnstride
After months of chasing a sub-21:30 5km, Pete broke through with an outstanding 21:22. Strength, conditioning, and run-specific training have all played their part, giving Pete the engine needed to find those extra seconds when they mattered most.
SOPHIE ENTWISLE
Has set the standard outside of the studio
As she preps for a Half Ironman in support of Alzheimer's Society, Sophie completed a triathlon in 01:31:41 to finish 9th in her category. Her Björnstrxng sessions have helped build the robustness needed for efficient and effective performance.
Congratulations to David, Pete, and Sophie on three fantastic achievements. Whether it's chasing a personal best, preparing for an endurance event, or simply becoming fitter and stronger than yesterday, the work pays off with consistency.
WINS 4.25
By Coach Joe | Sunday, 12 July 2026
Wins 4.25 celebrates Members whose efforts show that progress comes in many forms. International medals, disciplined nutrition, and personal bests all feature, proving that consistency continues to deliver results inside and outside the studio.
ROB CONWAY
Won silver and two golds at Valencia Gay Games XII
Personal bests in both the semi-final and final earned Rob a silver medal in the 400m at 01:04:09, before adding two relay gold medals. With international success now behind him, attention turns back to the summer cut and the next challenge ahead.
CONNOR THACKER
Is off to a flying start on his weight loss journey
Following goal-setting with Coach Joe, Connor tightened up his nutrition and has already dropped 1.25kg in the opening week. With a target of 4.5kg by August, he's set the tone early and shown what can happened when a plan meets execution.
JOHANNA AHRBERG-JACKSON
Set a new personal record on the barbell squat
By maintaining heavy compound work alongside targeted accessory exercises, Johanna has continued to build strength while progressing towards her physique goals. She produced an outstanding 82.5kg barbell squat for five at 53 years old.
World-class performances, disciplined lifestyle changes, and personal bests under the bar made Wins 4.25 one of the most varied weeks of Season 4. Three very different victories from Rob, Connor, and Johanna, all thoroughly deserved.
WINS 4.24
By Coach Joe | Sunday, 28 June 2026
Months and years of committed training continue to produce results, whether that's preparing for an international competition, overcoming temporary setbacks, or turning up when conditions make it easier to stay at home. Wins 4.24 has it all.
ROB CONWAY
Is ready for the world stage after months of prep
A remarkable transformation has seen Rob reduce body fat by 14kg while preserving his strength. Through sprint-specific development and explosive force production, he's become more athletic and powerful than ever for the Valencia Gay Games XII.
STU DUNN
Has proven that the journey is bigger than the week
Despite recent fatigue, Stu has continued to turn up. A difficult week never defines a long-term journey, and his improvements in strength, movement quality, and overall gym performance over the past three and a half years speak for themselves.
AARON STEVENS & FAYE SUMMERS
Lead from the front in Björnstride's midweek 5km
With temperatures reaching nearly 40 degrees, Aaron and Faye still turned up for Björnstride's first midweek 5km run. Covering it in a relaxed 30 minutes, they demonstrated that commitment to the community is as important as performance.
Congratulations to Rob, Stu, Aaron, and Faye for earning their places in Wins 4.24. Different goals, different journeys, but the same commitment to showing up, putting the work in, and raising the standards for the rest of the Björnstrxng community.
WINS 4.23
By Coach Joe | Sunday, 21 June 2026
Wins 4.23 belonged to the deadlift. One of the most effective exercises for developing full-body strength, it rewards patience and consistency. This week saw four Members set personal bests, each arriving there through different journeys.
SARAH & MARK DAUNCEY
Have built strength from solid foundations
Sarah and Mark secured barbell deadlift personal bests for five. Sarah lifted 72.5kg after progressing from a complete novice, while Mark hit 105kg following months of core strengthening, bracing work, and posterior chain development with us.
JULIEN SMITH
Has prioritised a weakness and it's paid off
A recent focus on lower-body strength and core development translated directly into a 110kg barbell deadlift for five repetitions. A reminder for all that addressing weak links and stepping out of comfort zones often produces the biggest results.
ALEX HERRMANN
Locked in this week's heaviest deadlift
Despite a few weeks away due to work and family commitments, Björnstrxng legend Alex returned to produce the biggest deadlift of the week. His 132.5kg lift for five repetitions completed a clean sweep of personal bests across the board.
Congratulations to Sarah, Mark, Julien, and Alex for earning their places in Wins 4.23. Different stories produced the same outcome this week, as well as a great reminder that long-term progress is built long before the personal best arrives.
WINS 4.22
By Coach Joe | Sunday, 14 June 2026
Wins 4.22 celebrates three Members whose recognition isn't built around a single lift, session, or result. Instead, it's a reflection of the consistency they've shown throughout Season 4 - the kind of work that goes unnoticed but drives progress.
SIMON FOLEY
Has proven progress doesn't stop with age
Having battled back from a severe case of Covid, 68-year-old Simon has rebuilt confidence and aerobic capacity over the past three years with us. Now rowing 1,000m in 04:30 - he is setting times nearly two minutes faster than earlier this year.
ELIOT DUNN
Is leading biweekly duo sessions by example
Eliot brings maximum energy to every session, throwing himself into Feats and helping drive standards alongside training partner and dad, Stu. Three years on from joining, he's added over 5kg of muscle and continues to build his compound strength.
SARAH FOLEY
Pushes on her journey with enthusiasm
Sarah has taken on some of the most demanding and competitive sessions of Season 4 with her trademark enthusiasm. Her energy, positivity, and willingness to embrace every challenge continue to make her a huge asset to the Björnstrxng community.
Progress isn't always measured by a personal best of a place on the leaderboard. Sometimes it's measured by the standards and attitude brought to every session, every week, and every year. Simon, Eliot, and Sarah have proven that in Wins 4.22.
WINS 4.21
By Coach Joe | Monday, 8 June 2026
Spanning over a week-and-a-half in light of Coach Joe's absence, Wins 4.21 celebrated Members who are chasing ambitious goals, setting personal bests, and proving that consistency continues to pay off at the halfway point of Season 4.
SOPHIE ENTWISLE
Is 5kg off the trap bar deadlift five-rep max studio record
Sophie powered through a 125kg trap bar deadlift for five as prep continues for Björnrox I and an upcoming Ironman. As she continues to build strength alongside endurance, she sits just 5kg away from matching Vinita Parmar's studio record.
TOBY BARNES
Set a squat personal record before his World Cup hiatus
Before heading off to the World Cup - not to play, but to run the graphics behind the scenes - Toby signed off with a squat personal best of 122.5kg for five. His progress continues to reflect three-and-a-half years of hard work and dedication with us.
PHIL RICHARDS
Surpassed his session target by deadlifting 100kg for five
With an 80kg target set by Coach Joe, Phil had other ideas. Despite recently managing a stomach pull, he produced an outstanding 100kg barbell deadlift for five, demonstrating improved posterior chain strength while training around the injury.
Well done to Sophie, Toby, and Phil for earning their places in Wins 4.21. Different goals produced different victories over the past week-and-a-half, but all three showed that long-term progress is built by turning up and putting the work in.
WINS 4.20
By Coach Joe | Sunday, 24 May 2026
Wins 4.20 belonged to Members building momentum in different ways. From returning consistency and huge personal bests to surviving brutal Feats and coming back stronger, this week's winners earned their places through work rate.
BEN CRUTCHLEY
Had three different sessions with the same strong standard
Despite not feeling his best and having a disrupted few months, Ben pieced together an excellent week through three strong sessions. With summer shred goals firmly in sight, consistency and momentum are starting to build again at the right time.
ROB CONWAY & DAVID JORDAN
Saw their trap bar records continue to climb together
For the second week running, both Rob and David hit personal bests. Rob powered through a 175kg trap bar deadlift for five, while David matched the number after sitting at 160kg just last week. Leaner, stronger, and focussed on Björnrox I.
JO RICHARDS
Recovered from Lowrox to place third in Highrox
After surviving the toughest Feat session in Björnstrxng history through Lowrox the week prior, Jo responded by earning a Highrox top-three finish a week later, aided by improved shoulder endurance, pressing efficiency, and upper-body work capacity.
Big congratulations to the Wins 4.20 headliners. Ben, Rob, David, and Jo earned their places in a week where consistency, resilience, and the ability to keep pushing under fatigue separated the standouts from the rest. As always, we go again for 4.21.
WINS 4.19
By Coach Joe | Sunday, 17 May 2026
Much like last week, there were too many achievements to squeeze into just three Wins spots. Personal bests were flying, so Wins 4.19 doubles up on similar breakthroughs as strength numbers continue to climb across Season 4.
DAVID JORDAN & ROB CONWAY
Are lighter and stronger than ever
David powered through a 160kg trap bar deadlift for five while dropping 5kg in a month as Björnrox prep soon begins. Rob meanwhile is nearly 10kg lighter himself, yet still hit a PB of 172.5kg for five on the same lift as Gay Games prep continues.
TOM DORMAND & SOPHIE ENTWISLE
Continue their strength trajectory
Tom continued his 2026 rise with a 110kg barbell deadlift for five after initially joining Björnstrxng with a bad back and weak core. Sophie then felt inspired and lifted a huge 115kg for five in her respective session at just 60kg body weight.
IAN COWLEY & AMIT KANABAR
Have found confidence under the bar
Two of Björnstrxng's newer recruits continue making serious progress on the bench press. Ian hit a lifetime PB of 72.5kg while chasing an 80kg goal by Björnlympics V on 19 September, while Amit secured a personal best of 42.5kg himself.
Another successful five days from David, Rob, Tom, Sophie, Ian, and Amit as they earn their place in Wins 4.19 - a week where the numbers on the board continued moving in the right direction. Expect more of the same from everyone next week.
WINS 4.18
By Coach Joe | Friday, 8 May 2026
Wins 4.18 belonged to the duos - but not necessarily the training partners. With too many standout moments to squeeze into one, this round of Wins comes through twin achievements earned on separate journeys across Season 4.
AMIT KANABAR & MARK DAUNCEY
Turned poor foundations into triple-digit strength
Both arrived at Björnstrxng battling bad posture, bad backs, and the effects of inactivity. This week, both shocked themselves with 100kg barbell deadlifts for five, built through stronger bracing, improved positioning, and disciplined work over time.
JULIEN SMITH & SAM YOUNG
Hit squat milestones on very different journeys
Julien powered through a milestone 100kg squat for five - a huge 20kg increase in three months. Sam meanwhile reached 70kg for five to mark a successful knee and calf rehabilitation journey and another huge confidence boost under the bar.
ELISE WILD & MILLIE RYDE
Have kept the strength numbers rising in 2026
One year on from ankle surgery, Elise hit a lifetime personal best of 75kg for five, while Millie squatted a clean 80kg for five before this weekend's Björnstride parkrun. Another strong week from one of the studio's most consistent pairings.
Different journeys produced different hallmarks this week from Amit, Mark, Julien, Sam, Elise, and Millie, but the common theme was clear - commitment, patience, and structured effort continue to drive huge progress in Björnstrxng Season 4.
WINS 4.17
By Coach Joe | Sunday, 3 May 2026
Progression doesn't happen overnight. From long-term strength built over years to accelerated gains and endurance delivered under less-than-ideal conditions, Wins 4.17 highlighted what consistency can produce when applied properly.
JEZ GROVE
Continues to build strength deep into his time with us
During Tuesday night's quad-quaking leg session, Jez hit a 92.5kg barbell squat for five in his late fifties, marking a 20kg increase in a year, driven by progressive overload, movement efficiency, and consistent lower-body strength development.
TOM DORMAND
Has doubled his squat five-rep max in three months
On the theme of the squat, Tom delivered 90kg for five. Starting with a bad back and posture from prolonged sitting and cycling, we've focussed on core stability and posterior chain activation. The result - a jump from 45kg to 90kg in three months.
AARON STEVENS
Has taken his Björnstrxng training to the streets
Usually making his mark in the Feats, Aaron stepped outside the studio for the Birmingham Half Marathon. Despite injuries, his run was supported by high-intensity conditioning, strength work, and resilience built through Björnstrxng training.
Week 4.17 saw a plethora of personal bests, but this week's Wins reflected progress at every stage - long-term development, rapid improvement, and performance under pressure. Jez, Tom, and Aaron - keep chasing gold as summer approaches.
WINS 4.16
By Coach Joe | Monday, 27 April 2026
Wins 4.16 belonged to the duos. Family ties, training partners, and shared standards helped drive one of the strongest strength weeks of Season 4, with six all-time personal records falling across deadlifts, squats, and bench press.
ELISE WILD & MILLIE RYDE
Raised the bar as a mother and daughter duo
At 57, Elise set an all-time deadlift personal best of 92.5kg - 30kg lighter than when she lifted 90kg over a year ago, a clear reflection of improved strength-to-bodyweight ratio. Daughter Millie matched the family momentum with a 95kg effort.
JAMES BALL & CONNOR THACKER
Saw the family rivalry reach record levels
James smashed the all-time gym record by squatting 130kg for five. Brother-in-law Connor then shockingly matched this, representing a 40kg increase on his previous best through lower-body development. The chase for top spot is now fully alive.
BEN CRUTCHLEY & JULIEN SMITH
Set gym and personal bench press records
On the theme of gym records, Ben beat his own Björnstrxng benchmark with a 122.5kg bench press for five. Gym partner and friend Julien took inspiration, rounding off a big 80kg for five during one of the week's Feats, Compound Interest.
Strong work from Elise, Millie, James, Connor, Ben, and Julien. This week proved that progress can be contagious - when one half of a duo raises the standard, the other often follows. Shared momentum drove shared results all across Björnstrxng in 4.16.
WINS 4.15
By Coach Joe | Saturday, 18 April 2026
Wins 4.15 carried a strong sense of progression across the board, from records being broken and personal bests falling to long-term work beginning to show in numbers. This week's standouts came through youth, grit, and shared success.
IMOGEN CRUTCHLEY
Has become the youngest Feats winner in history
At 14, Imogen bench pressed 25kg for five, placing her well above the average starting level for girls her age. The lift powered her to a first ever Feats win, making her the youngest winner in Björnstrxng history, conquering Oli Duffy's 2025 record.
FAYE SUMMERS
Pushed through to a Björnstride personal best
With Coach Joe acting as both pacemaker and punisher, Faye secured a 26:20 parkrun personal best. A dramatic final stretch involved sickness near the line and a tow off course likely cost her a shot at sub-25. The next breakthrough is close.
PHIL & JO RICHARDS
Delivered strength and speed as a power couple
Phil ground out a 70kg squat for five before smashing a parkrun PB two days later, while Jo repped 30kg for five after struggling with just the empty barbell only a few months ago. A clear example of consistent work paying off on two fronts.
Outstanding work from Imogen, Faye, Phil, and Jo for earning their place in Wins 4.15. From history being made to personal barriers being broken, this week reflected what steady commitment can produce when it is applied consistently.
WINS 4.14
By Coach Joe | Sunday, 12 April 2026
Wins 4.14 delivered another wave of progress across the studio. From resilience through recovery to standout strength and the beginning of a new journey, this week's Wins reflect the consistency driving Björnstrxng forward in 2026.
PETE CAMPBELL
Has returned fitter and stronger following injury
Pete returned with intent in just his second session back, bench pressing 70kg for five. The lift reflects months of rotator cuff strengthening and progressive load tolerance, as Pete continues to manage shoulder issues without intervention.
SOPHIE ENTWISLE
Continues to climb the Season 4 leaderboard
Now sitting on 78 points in Season 4, Sophie's fourteen Focus targets, nine Extras, eleven Feats, two Wins, and a Milestones acknowledgement already tell the story, with an 80kg barbell squat for five further strengthening her standout year.
IMOGEN CRUTCHLEY
Has begun her Björnstrxng journey with intent
Imogen made her debut alongside year-long Member Ben, committing to starting her fitness journey the right way at 14. Two sessions in and Imogen is already showing strong foundations - and perhaps some inherited strength from her dad.
Brilliant work from Pete, Sophie, and Imogen for earning their place in Wins 4.14. From returns and rising leaderboards to new beginnings, the numbers are climbing, the competition is sharpening, and the next breakthroughs are pending for 4.15.
WINS 4.13
By Coach Joe | Monday, 6 April 2026
An upcoming Easter weekend during Week 4.13 meant no chocolate without effort. These Wins saw Members working hard to earn their visit from the Easter Bunny, with speed, resilience, and fresh starts defining a strong five days.
ROB CONWAY
Has cut weight and built speed ahead of Gay Games XII
In prep for his 400m event in Valencia, Rob has cut 4.9kg in four weeks through a structured calorie deficit alongside targeted sprint conditioning and interval-based work. Inadvertently, he has also improved his parkrun 5k by over four minutes.
MARK DAUNCEY
Made his Björnstrxng debut with clear goals ahead
Mark made his Björnstrxng debut with his first ever bench press, hitting 35kg for five and setting his sights on 50kg by summer. The focus will also be on core stabilisation and posterior chain strengthening to improve posture and prevent back pain.
DENYSE PRICE
Demonstrated key consistency through adversity
Despite being under the weather for weeks, Denyse has continued with her regular training slots and has regularly completed Beacon parkruns with Björnstride. Consistency has paid off as she managed her first full-intensity session in Week 4.13.
Excellent work from Rob, Mark, and Denyse for earning their place in Wins 4.13. Easter may have brought the chocolate, but these achievements were built on discipline, persistence, and steady progress. All eyes now turn to Milestones III.
WINS 4.12
By Coach Joe | Saturday, 28 March 2026
As Season 4 edges towards the one-third mark, the standard continues to rise. Wins 4.12 showcased endurance milestones, disciplined progression, and the closing chapter of a standout two-year transformation from one of our originals.
TOBY BARNES
Completed the Rome Marathon with a personal best
Crossing the line at the Rome Marathon in 04:32:13, Toby delivered a big personal best following months of volume loading and aerobic development. Additional recovery support from AthletIQ helped keep his muscles primed and resilient.
PETE CAMPBELL
Returned to Björnstrxng ready for the next phase
After months on the shelf, Pete looked more conditioned than before in his return session. Nutritional discipline during his time away has maintained his composition, and the foundations are in place as we transition towards a strength phase.
VINITA PARMAR
Signed off a remarkable two-year journey with us
Vinita marked the end of her two-year Björnstrxng journey with a transformation backed by numbers. Over 10kg lighter, a 50kg improvement in deadlift, and a 100kg squat for five all underline the consistency shown across her time with us.
Outstanding work from Toby, Pete, and Vinita for earning their place in Wins 4.12. From marathon milestones and disciplined returns to the closing chapter of a remarkable journey, the week reflected exactly what Björnstrxng is built on.
WINS 4.11
By Coach Joe | Saturday, 21 March 2026
Same story as this week's Feats - big lifts, fast times, and no drop-off in standards. Wins 4.11 saw three of our women stand out through inspired achievements, all with culminative progress that represents long and worthy fitness journeys.
VINITA PARMAR
Has set a new all-time trap bar deadlift studio record
Vinita trap bar deadlifted 130kg for five, breaking her own all-time studio record for the most weight lifted in the female category. With her time at Björnstrxng coming to an end, this is a clear reflection of the strength she's built over the past two years.
MILLIE RYDE
Has driven strength, speed, and stamina to new levels
Millie locked in a 72.5kg squat for five before backing up her leg power and endurance with Björnstride, smashing a 27:35 5k personal record - 02:59 quicker than her previous all-time best. She pushed her limits as Coach Joe's pacing paid off.
SAM YOUNG
Returned stronger and faster in her Björnstride debut
Sam made her Björnstride debut at Beacon parkrun with a 31:45 personal best, her first 5k in six months following injury. Focussed calf and hamstring rehab, alongside progressive loading and protocols, have rebuilt both confidence and capacity.
Awesome work from Vinita, Millie, and Sam for earning their way into this week's Wins, and a big nod to Sophie Entwisle, Connor Thacker, Ian Cowley, and many more who kept the gold flowing in the studio. All eyes now on Wins 4.12 for more.
WINS 4.10
By Coach Joe | Wednesday, 4 March 2026
The trap bar shares the headlines this week. One of Coach Joe's Feats creations demanded a deadlift five-rep max, and three Members answered with efforts that have rightly forced their way into the final Wins post before a holiday hiatus.
CONNOR THACKER
Has added 25kg to his deadlift since summer 2025
Alongside deadlifting 155kg for five, Connor has dropped over ten kilos of body fat since starting with Björnstrxng a year ago. Conditioning work and progressive loading have turned him into one of the most improved lifters in the community.
FAYE SUMMERS
Has trap bar deadlifted her way into the 100 club
Faye hit a huge milestone this week with a 100kg trap bar deadlift for five - a 42.9% increase since starting with us two years ago. After ankle surgery, we've rebuilt her strength with controlled lower-body work. Her confidence is officially back.
JULIEN SMITH
Has built serious power and momentum in Season 4
Early weaknesses in core stability have been turned into strength as Julien's new personal best of 130kg for five on the trap bar deadlift adds to a campaign already packed with Focus targets, Extras work, Feats wins and a Milestones recognition.
Tenacious trap bar work in 4.10 from Connor, Faye, and Julien, and a nod to Tom Dormand, Johanna Ahrberg-Jackson, and everyone else who struck gold this week. The standard inside Björnstrxng keeps climbing, and we'll be back soon for 4.11.
WINS 4.9
By Coach Joe | Saturday, 28 February 2026
With over fifteen Björnstrxng Members locking in all-time personal bests through a mix of heavy lifting, endurance work, and relentless Recömp session intensity, Coach Joe had one of his toughest selections of Season 4 for this week's Wins.
JO RICHARDS
Has elevated strength to drive standout Recömp sessions
Alongside partner Phil, Jo grafted her way to second place in this week's team Feat Double Down, showing clear progression in her strength and repeat-effort capacity. Jo's mindset shift has translated directly into stronger, more confident sessions.
SARAH DAUNCEY
Has unlocked next-level power relative to bodyweight
Sarah produced one of the most impressive lifts of the week, hitting a 70kg barbell deadlift for five - an outstanding 155% of bodyweight. Sessions continue to push her, with growing confidence showing every time she steps into compound work.
ROB CONWAY
Set new compound personal bests at the peak of his bulk
Rob's final week of the bulk produced a string of personal bests ahead of his shift toward 400m prep for the Gay Games XII. The timing could not have been better for his 145kg barbell deadlift, 170kg trap bar deadlift, and 110kg squat - all for five reps.
Massive work from Jo, Sarah, and Rob as the trio forced their way into the Wins, and a nod as well to the likes of Faye Summers, Sam Young, and more, who also penned gold ticks on the Focus board. The hunt for more recognition begins for Week 4.10.
WINS 4.8
By Coach Joe | Sunday, 22 February 2026
Three very different routes, one common outcome this week as a trio of Members forced their way into the Wins. From running returns to endurance grit and all-time studio records, these performances stood out for all the right reasons.
STU DUNN
Deadlifted 95kg for five and debuted for Björnstride
Stu made his parkrun debut with Björnstride and beat his target time with a sprint finish. A keen runner back in the day, he showed the legs haven't forgotten their job, all just 36 hours after deadlifting 95kg on the barbell for a new five-rep max.
TOBY BARNES
Ran a 01:52:10 half marathon in preparation for Rome
Toby clocked a 01:52:10 half marathon as prep builds towards the Rome Marathon. Recent tweaks to his weekly structure, alongside consistent Björnstride parkruns, have sharpened both his pacing and top-end speed, translating where it matters.
BEN CRUTCHLEY
Set two all-time Björnstrxng bench press records
The 47-year-old powered through 120kg for five before locking out a monstrous 150kg single in this week's team Feat. For a man who claims his lifting prime was in his twenties, this now sits 10kg heavier than what Ben was lifting back in the 1990s.
Inspiring work from Stu, Toby, and Ben this week and plenty more gold went up across the board behind them from the likes of Rich Hart, Frankie Hart, Connor Thacker, Johanna Ahrberg-Jackson, Sarah Dauncey, and more. Keep it up, team.
WINS 4.7
By Coach Joe | Saturday, 14 February 2026
Members wasted no time getting back to work and making statements on the Season 4 leaderboard ahead of next year's award night. Three Members forced their way to the front through personal bests both inside and outside of the studio.
ELISE WILD
Earns her third Win through strength and endurance PBs
Elise clocked another Björnstride parkrun personal best with a time of 39:56, just two days after securing a 72.5kg barbell deadlift for five. At 56 years young and still under a year removed from ankle surgery, the upward trajectory continues.
JONY ELLIS
Has rebuilt back and core strength through consistency
It's been a stop-start 2026 around holidays, but the progress hasn't stalled as Jony smashed Coach Joe's session target by 30kg, pulling 110kg for five on the deadlift. His scoliosis has been looked after through core stability work and careful loading.
TOM DORMAND
Has elevated compound strength through solo sessions
Since moving into solo sessions, Tom's progression has been dialled in. A 10kg jump on the bench press, a 25% increase on the deadlift, and a 33% improvement on the squat proves that the tailored approach is paying off early into Season 4.
Huge work from this week's terrific trio of Elise, Jony, and Tom, and plenty more gold hit the board across the gym from the likes of Rich Hart, Ian Cowley, James Ball, Sam Young, Johanna Ahrberg-Jackson, and more. Let's keep it up for 4.8, everyone.
WINS 4.6
By Coach Joe | Saturday, 7 February 2026
The 3 Years of Björnstrxng Awards & Social this weekend is built on repeat effort, uncomfortable sessions, and moments where people surprise themselves. This week's Wins felt like a fitting reminder of why we're raising a glass.
BEN CRUTCHLEY
Beat his own gym record with a 145kg bench press at 47
At 47, Ben beat his own gym record by bench pressing 145kg for a single rep. Built through a balance of aerobic base work to help keep recovery high and joints happy, paired with isolated strength work, he's far stronger than he was in his twenties.
IAN COWLEY
Fast-tracked his strength journey with a breakout squat PB
Having never touched a barbell squat before, the original goal set by Coach Joe was an optimistic 60kg for five - which Ian casually turned into 90kg for five. Only a few months into his Björnstrxng journey, he's already eyeing the hundred club.
ELISE WILD
Is over 4kg down in three weeks and set two new PBs
What a week for Elise. She locked in a 60kg barbell squat for five, is officially over four kilos lighter heading into week four of her Linx Transformation, and rounded it off with a parkrun PB of 40:08 - all less than a year on from ankle surgery.
Inspiring performances from Ben, Ian, and Elise in a week that perfectly sets the tone for the 3 Years of Björnstrxng Annual Awards & Social. Three different journeys, all moving forward with intent. Congratulations to all, and see you soon for 4.7.
WINS 4.5
By Coach Joe | Sunday, 1 February 2026
Three Members pulled their way to standout personal bests this week, built on consistency, patience, and proper technical work. Constant graft, repeat exposure, and doing the basics well in Recömp sessions has turned into big numbers.
JOHANNA AHRBERG-JACKSON
Hit two five-rep max deadlift personal records in one week
At 53 years old, Johanna produced a 102.5kg trap bar deadlift for five, then backed it up later in the week with an 85kg barbell deadlift for five. Two five-rep maxes, two different patterns, and an example of confidence translating into performance.
CONNOR THACKER
Pulled 152.5kg for five to produce a deadlift personal best
Through progressive overload paired with cardiovascular work layered into his strength sessions, Connor landed a 152.5kg trap bar deadlift for five. That's a 22.5kg increase in six months while being 10kg lighter in bodyweight through fat loss.
JAMES BALL
Has set the all-time Björnstrxng trap bar deadlift record
Strength runs in the family - emotionally, not genetically - as Connor's brother-in-law and Björnstrxng powerhouse James set the all-time studio trap bar deadlift record with 200kg for five. Years of intent culminated in a lift that's been a long time coming.
It's been a week of monstrous performances, and the whiteboard has once again been flooded with gold. Plenty of big personal bests landed from Alex Herrmann, Julien Smith, Sarah Dauncey, and more, but only three could take the honours.
WINS 4.4
By Coach Joe | Sunday, 25 January 2026
Nine Björnstrxng Members shone through this week with Björnstride's official parkrun debut delivering some phenomenal 5k performances, a thunderous father-son start to their journeys, and personal bests under fatigue.
BJÖRNSTRIDE
Saw their Beacon parkrun efforts rewarded with PB galore
Björnstrxng's official run club made its debut at Beacon parkrun as Coach Joe was joined by Toby Barnes, Sophie Entwisle, Rob Conway, Millie Ryde, Elise Wild, and Denyse Price. Multiple personal bests made it a brilliant first outing for Björnstride.
RICH & FRANKIE HART
Have made a thunderous start to their Björnstrxng journeys
Björnstrxng's newest father-son duo have marked a powerful start to their journeys as they strive towards improved body compositions. Rich barbell deadlifted 100kg for five in his first ever effort, and at just 16 years old, Frankie pulled 65kg for five.
AMIT KANABAR
Capped off the session properly with a 85kg barbell deadlift
Improved bracing and a stronger posterior chain through back and core work have built Amit's barbell deadlift properly. He yanked 85kg off the ground for five, with his recent Extras running work transferring into better work capacity under fatigue.
Huge respect to Toby, Sophie, Rob, Millie, Elise, Denyse, Rich, Frankie, and Amit for setting the standard this week, and to everyone else who stacked PBs and progress behind the scenes. This is exactly how Season 4 should feel. Let's carry it over to 4.5.
WINS 4.3
By Coach Joe | Saturday, 17 January 2026
Another week overflowing with personal bests as 50 Members walked through the doors to be tested by Coach Joe, making it the busiest spell since summer 2025. While plenty of big performances landed, three stood out from the rest.
FAYE SUMMERS
Hit a 60kg squat for five reps whilst battling laryngitis
Despite battling laryngitis for the past couple of sessions, Faye hit a barbell squat personal best of 60kg for five, lifting over 100% of her bodyweight. Turning up and delivering regardless, she's already showing why she was a frontrunner in 2025.
JAMES BALL
Secured a 160kg deadlift and a 120kg squat personal best
James wasted no time this week, landing a 160 kilo barbell deadlift for five during Flashback, before backing it up in Barsetter by equalling David Jordan's studio squat record at 120kg. Two statements and a clear sign of what this year could hold.
JEZ GROVE
Barbell deadlifted 100kg for five reps at 58 years old
At 58, Jez strapped up and pulled a milestone 100kg deadlift for five, marking a 17.65% improvement on this lift since the summer. Built through improved bracing and sensible loading, it's a perfect example of long-term progress done properly.
Big sessions, bigger lifts, and plenty of gold ink across the board. Denyse Price, Johanna Ahrberg-Jackson, Amit Kanabar, Callum Griffiths, and more made it one to remember through personal bests, but Faye, James, and Jez edged it this week.
WINS 4.2
By Coach Joe | Saturday, 10 January 2026
The second week of Season 4 looked a lot like the first - flooded with personal bests and making Coach Joe's job of picking just three standouts nearly impossible. One theme stood above the rest in the 4.2 edition though: deadlifts.
SARAH FOLEY
Has improved deadlift by 40% in five months with us
One of the final sessions of the week finished on a high as Sarah wrapped up Friday with a 70kg trap bar deadlift for five despite a month-long training hiatus. This lift marks a 40% strength increase since starting with Björnstrxng in August 2025.
DAVID JORDAN
Improved barbell deadlift by 25kg through a 175kg effort
Early in the week, David put his Extras 4.1 homework to good use, sharpening his bracing, bar path, and hinge mechanics before pulling a huge 175kg barbell deadlift for five. Just days later, he backed it up outside of the studio with a 180kg solo rep.
JOHANNA AHRBERG-JACKSON
Deadlifted 100kg for five repetitions despite recent absence
Completing a trio of standout deadlift efforts, at 53, Johanna hit a 100kg PB for five on the trap bar, a 30kg improvement in one year. After some last-minute convincing in light of being under the weather, self-belief took over as the first rep moved.
Congrats to Sarah, David, and Johanna for setting the standard, and a big shoutout as well to Sophie Entwisle, Jony Ellis, Callum Griffiths, Vinita Parmar, Ian Cowley, Rob Conway, James Ball, and many others who pushed and pulled up to the limit.
WINS 4.1
By Coach Joe | Friday, 2 January 2026
First week of a fresh year, a clean leaderboard, and Coach Joe's gold pen nearly ran out of ink as PB after PB filled the whiteboard. Season 4 has well and truly arrived. Tough calls had to be made, but only three could take the Wins this week.
ROB CONWAY
Locked in a 80% bench press increase in two years with us
Opening the year with 90kg for five and pushing four reps at 92.5kg, Rob is now officially on the road to the 100 Club for five - his personal 2026 target. Steady progress is leading to very real momentum for one of Björnstrxng's top athletes.
VINITA PARMAR
Hit a 100kg barbell deadlift five-rep max & completed Extras
Vinita pulled a huge 100kg for five reps on the barbell deadlift - a landmark lift - and still found more in the tank later in the week as she doubled down and smashed her Extras 4.1 homework with a 6am, icy 3km run. Strength, discipline, and zero excuses.
CALLUM GRIFFITHS
Achieved a 150kg deadlift to surpass session target by 27.5kg
A thunderous start to the year for Callum, who trap bar deadlifted 150kg, blowing past his session target and marking a 50% strength increase since starting with us. We're backing Callum to keep setting the standard as he prepares for fatherhood.
Massive congratulations to Rob, Vinita, and Callum - and a huge shoutout to the many other Members who hit PBs and got their Extras 4.1 homework done. Season 4 is live, and this was just the opening statement. And that's how you start 2026.