Ultimus Training Cycle
Derek Saffold • October 30, 2025
Hey R3VIVE Athletes,
The Ultimus training cycle, going from November 10th to January 2nd, is our next training cycle! Functional Fitness will be launching into a blend of olympic lifts and diverse strength progressions. Including more intense conditioning and gymnastic strength and skill development.
We're taking the solid foundations from all our Machine work (which we know you loved) in the Persist Cycle
and launching into a blend of olympic lifts, foundational strength, and diverse strength formats. Prepare for tough but fun challenges, gymnastic strength and skill development, and an intensified focus that will push your limits and build your confidence further than you ever imagined!
Build:
This Build cycle is your blueprint for forging general strength with a rock-solid, consistent split. While we will have linear progressions of Front Squats, and Bench Press, we will also be embracing varied, dynamic strength orgressions. That will not only keep delivering results but also keep our strength fun. Our gymnastics focus will be on pure, raw strict strength, helping you build capacity with both external loads and the incredible power of your own bodyweight. Prepare to feel incredibly stable and powerful!
Conditioning will focus on unleashing your engine, that we built in the Persist Cycle. We will Shift gears to a fastermore intense "for time" AMRAP and Chipper style workouts, moving beyond simple interval work and aerobic base building. These conditioning workouts will rotate dynamically throughout the week to maintain variety and deliver a fun and powerful exeriance. our cycle test, "Super Bario Bros.", is a chipper that will progressively challenge your kettlebell/dumbbell and gymnastics movements, demanding peak intensity and absolute confidence in your strength.
BUILD
| Strength/Skill | Conditioning | |
|---|---|---|
| MONDAY | Front Squat Linear Build | Leg Volume Included in Chippers/AMRAPs |
| TUESDAY | A-Week: Bench Press - B-Week: Power focus with throws and Kettlebells | Simple Conditioning Intervals |
| WEDNESDAY | Strict Gymnastic Strength | Gymnastics and Kettlbell/Dumbbell Cycling Combos |
| THURSDAY | Arms, posterior chain, and core | Longer Conditioning |
| FRIDAY | A-Week: Power focus with throws and Kettlebells - B-Week: Bench Press | Strength Based Metcons |
Perform:
This Cycle will focus on taking our basic strength progressions and wokring on higher power lifts. We're blending linear strength progressions (Split Jerk and Back Squat) to continually improve your strength base, alongside varied strength progressions to ensure every lift is improved. Weekly gymnastics skill and strength sessions will test your body weight strength and proprioception. This combination will allow you to develop both your explosive lifting power and incredible bodyweight capabilities.
This cycle, we're shifting from just building the engine to using that ingin to build higher peak anerobic endurace. Brace yourself for challanging "for time" AMRAP and Chipper style workouts. Our cycle test, "Super Bario Bros.", is a chipper designed to demand high intensity and unwavering confidence in both barbell and gymnastics movements. These conditioning workouts will be strategically rotated throughout the week to maximize effectiveness and keep you fired up for every single rep!
PERFORM
| Strength/Skill | Conditioning | |
|---|---|---|
| MONDAY | Back Squat Progression | Leg Volume Included in Chippers/AMRAPs |
| TUESDAY | A-Week: Split Jerk - B-Week: Vrious Olympic lifts | Simple Conditioning Intervals |
| WEDNESDAY | Gymnastic skill and strength | Gymnastics/Barbell Cycling Combos |
| THURSDAY | Arms, posterior chain, and core | Longer Conditioning |
| FRIDAY | A-Week: Varied Olympic lifts - B-Week: Split Jerk | Skill Based Metcons |
this cycle every class kicks off with electrifying complex supersets. Our "Strength Intensity (SI)" section will include complex lifts to be as efficient as possible in building muscle and strength. "Strength Balance (SB)" sections will Include higher volume sets, having two days of isometric hold and two days of more targeted exercises to create a pump. Expect classes to have, diverse mix of supersets crafted to keep things exciting, effective.
Condiotning will have a high varity of formats including a new Tabata challenge! Keeping things fresh, and engaging to challenge you in new and fun ways.
PUMP
| Strength Intensity | Strength Balance | |
|---|---|---|
| MONDAY | A-Week: Deadlift + DB Strict Press - B-Week: Sumo Deadlift + DB Bench Press | A-week: Ring plank into Ring Push-up + Banded Glute bridge hold into reps. - B-week:DB Overhead hold into Strict Press + Hamstring curl iso + reps |
| TUESDAY | A-week: Bench Press + Chin up. - B-Week: Incline Bench + Upright Row | A-week:Banded Pushdowns + Lat raises. - B-week: SA Floor Press + Banded Curls |
| WEDNESDAY | A-week:Front Squat + Gorilla row. - B-week: Front Squat + Dumbbell row | A-week:Split Squat hold into reps + Body Row into reps. - B-week: Wall sits into KB Somersault Squats + Chin over bar hold into lat pull over |
| THURDAY | A-week: Bench Press + Chin up. - B-Week: Incline Bench + Upright Row | A-week:Banded Pushdowns + Lat raises. - B-week: SA Floor Press + Banded Curls |
| FRIDAY | A-week:Lateral Step ups + Hip Thrust. - B-week: Cossack Squat + Frog Pumps | A-week: Natural Leg Extensions + Gliding Hamstring Curls. - B-week: Single leg Quadruped Leg extensions + Ring Hamstring Curls. |
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.
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.
