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. |
Strength expression is our ability to show or utilize the strength we have. We call it expression because in the world of lifting, CrossFit, functional fitness, or training, our ability to show that strength varies. Even though our potential strength is the same, we are not always able to fully express it the way we want. Whether that is hitting a max back squat, doing heavy thrusters in a CrossFit style workout, or hitting that heavy clean complex when olympic lifting, we will not always be able to hit our maxes, this is because of factors outside of just our strength itself.
Ever walk into the gym and not sure what to do? We put together a program to help eliminate that feeling and give you confidence and the accountability to reach your goals. Introducing EL3VATE where we want to EL3VATE your strength, habits, and mindset!
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.
