Persist Training Cycle.
Derek Saffold • September 22, 2025
Hey R3VIVE Athletes,
Our next programming cycle runs from September 15th to November 7th. It's an 8-week cycle that will continue to see strength progression carrying from what we did last cycle in Functional fitness. While Pump will begin working unilateral strength progressions.
Functional Fitness:
This cycle will continue our progression from the skill and lifts from last cycle, while trying to integrate them into more of our conditioning. We will do this by focusing on different portions of the lifts during our strength portion then performing smaller sets of gymnastic skills in our conditioning. You will also see conditioning that is purely focused on our aerobic capacity and working mainly on monostructural elements, such as running, rowing and biking.
Build:
This A-B week cycle is designed to build foundational strength through consistent progression, with a strong focus on Back Squats and Strict Presses, including variations for balanced weekly training.
Conditioning will have some longer aerobic pieces and begin to include more skills like strict Toes-to-Bar, and Pull-ups from last cycle. See the chart below for details.
BUILD
| Strength/Skill | Conditioning | |
|---|---|---|
| MONDAY | A Week -Strict Gymnastic B Week - Strict Press | A Week - Gymnastic Skill B Week - Dumbbell Cycling |
| TUESDAY | A Week - Horizontal upper body strength work B Week - Front Squats | A Week - Short repeat intervals B-Week - AMRAPs and Chippers |
| WEDNESDAY | A Week - Week: Back Squat or RDL work B Week - Focus on upper body bodybuilding | A-Week - Simple Functional fitness workouts B-Week - Gymnastics Biased metcons |
| THURSDAY | Longer metcons while incorporating unilateral, core, and rotational strength. | A-Week - The Triangle Progressions B-Week - Bodyweight/Running conditioning |
| FRIDAY | A Week -Back Squats or Deadlifts B Week - Varied lower body strength work | Benchmark Progressions or Higher intensity workouts. |
Perform:
Continuing our A-B week progressions, this will continue to build on our olympic lifts and focus less on limiters during metcons. You'll see a focus on Basic strength lifts and olympic lifting.
The cycle will allow us to focus on specific fitness aspects while maintaining exercise variety. We'll emphasize Olympic lifts, gymnastic endurance, and bar strength.
Conditioning will hit a mixture of longer aerobic work focused on monostructural elements, Moderate time domain work with gymnastics built in, and Shorter power style work. Refer to the chart below for details.
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PERFORM
| Strength/Skill | Conditioning | |
|---|---|---|
| MONDAY | A-Week: Skill work B-Week: Push Jerk Strength | A-Week: Skill-Based metcons. B-Week: Barbell Cycling intervals |
| TUESDAY | A-Week: Horizontal upper body strength work B-Week: Various styles of Cleans | A-Week: Short repeat intervals. B-Week: AMRAPs and Chippers |
| WEDNESDAY | A-Week: Snatch progression B-Week: Upper body pulling strength | A-Week: Simple Functional fitness workouts. B-Week: Gymnastics Biased metcons |
| THURSDAY | Longer metcons while incorporating unilateral, core, and rotational strength. | A-Week: The Triangle Progressions. B-Week: Bodyweight/Running conditioning |
| FRIDAY | A-Week: Back Squats or Deadlifts B-Week: Snatch progressions | Benchmark Progressions or Higher intensity workouts. |
Pump:
Our pump Cycle will focus on Unilateral Strength. This will allow us to not alloy continue building strength and muscle but also focus on creating more balance between different sides of our bodies. Each session will start with some heavy Single side work, before hitting bi-lateral exercises and accessory pieces for the day.
PUMP
| Strength Intensity | Strength Balance | |
|---|---|---|
| MONDAY | A-Week: Dual DB Strict press B-Week: Arnold Presses | A-Week: Push-up+ Tricep extensions + Front/lat raises B-Week: Dips +Plank Up downs |
| TUESDAY | A-Week: Incline Chest Supported Rows B-Week: Single arm KB supinated Rows | A-Week: Strict pull-ups + Tall kneeling halo’s B-Week: Commando pull-up + Bicep Curls + Row body saw’s |
| WEDNESDAY | A-Week: Contralateral Lateral Lunge B-Week: Barbell Split Stance RDL | A-Week: Glute Bridge Walk Out + Goblet Reverse lunge +Sumo Deadlift High Pulls B-Week: Alt Curtsey Step down + Gliding Hamstring Curl |
| THURDAY | A-Week: Incline Chest Supported Rows B-Week: Single arm KB supinated Rows | A-Week: Strict pull-ups + Tall kneeling halo’s B-Week: Commando pull-up + Bicep Curls + Row body saw’s |
| 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 Squat hold + Goblet Tall kneel to stand + Goblet Squat. |
Our next programming cycle runs from July 12th to September 12th. It's an 8-week cycle, so it's a bit shorter than the last one. We'll be bringing back some Olympic lifts and continuing with the A-B week progressions.
The post Functional Fitness Training Block: Resurgence Cycle appeared first on R3VIVE FITNESS.
As we start our Fall cycle, we're embracing a more structured approach to our strength training. Mondays will focus on squats, Tuesdays on upper pulling and gymnastic skills, Wednesdays on pressing, and Fridays on the hinge and posterior chain. Let's gear up for progress this season!
The post Functional Fitness Training Block: Summer 25′ appeared first on R3VIVE FITNESS.
As we start our Fall cycle, we're embracing a more structured approach to our strength training. Mondays will focus on squats, Tuesdays on upper pulling and gymnastic skills, Wednesdays on pressing, and Fridays on the hinge and posterior chain. Let's gear up for progress this season!
The post Functional Fitness Training Block: Spring 25′ appeared first on R3VIVE FITNESS.
