Apex Training Cycle

Hey R3VIVE Athletes,

The Apex training cycle, going from January 5th to April 3rd, is our next training cycle! This will be the firt training cycle of the new year! this is a chance to refocus and get in some good work to help you reach your goals! lets all work together to crush this training cycle!

Functional Fitness:

The Apex Cycle is designed to make your year-long strength work truly functional, focusing on controlled, powerful movements, complexes under fatigue, and mandated touch-and-go reps to prepare you for mixed-modal workouts. Our strength culminates in the classic CrossFit Total and the "R3VIVE Other Total," while conditioning features a wide variety of time domains, movement volume builds (like wall balls, toes-to-bar, and burpees), and regular Friday retests of past workouts to track your progress and ensure you perform your absolute best.

Build:

Designed to bring together all your training from the past year and prepare you for your strongest performance yet. Our strength work will focus on controlled, powerful movements, building you up to test your limits with both the classic CrossFit Total and the "R3VIVE Other Total," which challenges your skill and strength balance. Expect a well-rounded program including unilateral strength, skill work, and core stability, with dedicated days for deadlifts, squats, gymnastics, and varied accessory work to keep you healthy and constantly progressing.

For conditioning, we're tailoring the work to challenge you in new ways, featuring a wide variety of time domains and movements, and a specific volume build on common movements like wall balls, toes-to-bar, and burpees. Instead of a standard test/retest, we'll be performing regular retests of past workouts on Fridays, allowing you to easily track your progress and see how far you've come. Our weekly template balances intensity—with short, fast metcons on Mondays—with recovery, incorporating lower impact endurance work on Thursdays, and a strategic taper toward the end of the week to set you up for success on Friday! Partner workouts will wrap up your week every Saturday, bringing the whole community together.

BUILD

	Strength/Skill	Conditioning
MONDAY	Single Leg Hinge work with some DL progressions	Short/Fast High Turnover Met-cons/Intervals
TUESDAY	A-Week: Strict Gymnastics Density - B-Week: B - Upper Body Bodybuilding	A-Week: Long/Simple Conditioning - Minimal Bottlenecks - B-Week:Skill Limited Intervals/Metcons
WEDNESDAY	Rotation Deadlift & Strict Press Progressions - CF Total Support	Intervals with DB & KB Cycling Bias
THURSDAY	Hinging or Rotational Core Strength Work	Rotation of Longer or Machine-Based Conditioning
FRIDAY	A-Week: Lower Body Unilateral Strength Work - B-Week: Back Squat Progressions	Higher Intensity retest of Past Workouts

Perform:

The Apex Cycle is here. and it's time to unleash the strength you've been building all year. This cycle is all about making your strength functional—expect to perform lifts under fatigue with complexes and mandated touch-and-go reps, preparing you to crush mixed modal workouts. We're testing strength in new ways, culminating in the classic CrossFit Total, and then progressing to the "R3VIVE Total" which incorporates more skill-limited lifts. While mixed work is the focus, we'll keep you well-rounded with skill work, unilateral strength, and core stability, including Monday Clean Complex progressions and a focus on Deadlifts and Strict Press on Wednesdays.

On the conditioning front, We've tailored the workouts to cover a wide variety of time domains, movement pairings, and intensities that will challenge and push you. We'll be building specific volume on key movements like wall balls, toes-to-bar, and burpees. Instead of a single test/retest, we'll be performing regular retests of past workouts every Friday—giving you a direct comparison to measure your progress and stack up against your friends on the leaderboard! With a bias towards high intensity earlier in the week, we'll taper your intensity leading into Friday to ensure you're fresh and ready to perform your absolute best!

PERFORM

	Strength/Skill	Conditioning
MONDAY	Clean Complex - Linear Build	Short/Fast High Turnover Met-cons/Intervals
TUESDAY	A-Week: Simple Gymnastics Density *TTB, PU, WW EMOMS - B-Week: Kill Work Leading into Conditioning	Simple Conditioning Intervals
WEDNESDAY	Rotation Deadlift & Strict Press Progressions - CF Total Support	Intervals with DB & Barbell Cycling Bias
THURSDAY	Hinging or Rotational Core Strength Work	Rotation of Longer or Machine-Based Conditionin
FRIDAY	A-Week: A - Strength Battery/Barbell cycling - B-Week: Squat Progressions - Rotation of Back Squat/OHS - CF Total Support	Higher Intensity retest of Past Workouts

Pump:

Get ready for a cycle focused on building your unilateral strength and balance! This phase kicks off with heavy, single-side strength exercises to address imbalances, followed by high-density sets designed to get great blood flow and create a major pump. Expect a balanced split: Mondays focus on Upper Push , Tuesdays/Thursdays hit Upper Pull , Wednesdays tackle Lower Pull , and Fridays target Lower Push. You'll alternate between A-Week and B-Week programming to keep things fresh and challenging, utilizing exercises like Deficit Push-ups, Strict Pull-ups, and Gliding Hamstring Curls to continue building strength and the aesthetic you're looking for.

The conditioning portion of this cycle is shifting its focus to high-intensity EMOMs (Every Minute On the Minute) and interval work, though you'll still see a great mix of AMRAPS (As Many Rounds As Possible) and "For Time" challenges.these workout have a larger focus on body weight and aerobic exercises, to maximum intensity and make every session incredibly efficient.

PUMP

	Strength Intensity	Strength Balance
MONDAY	A-Week: SA DB Bench Press - B-Week: SA Incline DB Bench Press	A-Week: Deficit Push-up + Rolling Tricep Extensions + Alt Front and Lat Raise - B-Week: Dips + Plank up Downs
TUESDAY	A-week: Chest supported SA Row. - B-Week: 3 Point SA Row	A-Week: Strict Pull-up + Tall Kneeling KB Halos - B-Week: Commando Pull-up + BB Bicep Curls + DB Pull Overs
WEDNESDAY	A-Week: SL Hip Thrust. - B-Week: BB Split Stance RDL	A-Week: Glute Bridge Walk Out + Goblet Reverse Lunge +KB Sumo Deadlift Highpulls. - B-Week: Alt Curtsey Step Down + Gliding Hamstring Curl
THURDAY	A-week: Chest supported SA Row. - B-Week: 3 Point SA Row	A-week: SL Hip Thrust - B-Week: Split Stance RDL
FRIDAY	A-week: Rear Foot Elevated Split Squat - B-week: Front foot Elevated Split Squat	A-week: Goblet Cyclist Squat + Pike leg Lift Overs. - B-Week: Goblet Wall Sit + Goblet Box Step Up + Goblet Squat.

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