Functional Fitness Training Block: Resurgence Cycle

R3VIVE Fitness • July 23, 2025
Man in a gym squatting with a barbell, wearing a blue shirt, black shorts, and athletic shoes.

Hey R3VIVE Athletes,

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.

Functional Fitness: Shifting our focus from base building, this shorter cycle emphasizes full lifts and classic conditioning. We’ll rebuild strength in Olympic lifts, refine skills, and train with renewed purpose and energy.

Track Specific Goals

Build

This A-B week cycle is designed to build foundational strength through consistent progression, with a strong focus on Back Squats and Deadlifts, including variations for balanced weekly training.

Conditioning will re-establish aerobic power and introduce skills without them becoming a limitation. We will also prepare you for a series of classic benchmarks. See the chart below for details.

Monday

Strength:

A Week – Back Squat
B Week –  Deadlift

Conditioning:
High Power Intervals, Low Squat Volume – improve turnover, power output, and speed under fatigue.

Tuesday

Strength:

A Week – Toes-to-Bar strength and grip endurance
B Week – Weighted Pull-Ups

Conditioning:
Longer Time Domain, Low Skill Conditioning – Simple, sustainable metcons that build aerobic capacity

Wednesday

Strength:

A Week – Week:Upper pressing strength
B Week – Bench Press strength work

Conditioning:
Mid-Range Aerobic Power or Higher Skill/Bottle-necked Workouts – Moderate-length workouts that challenge pacing and technique under fatigue

Thursday

Strength:

A Week –  Weighted Pull-Ups
B Week – Core/Compression training

Conditioning:
Long Aerobic Intervals, EMOM’s with Blended Skills & Isometrics – Controlled pieces combining aerobic volume with skill exposure, core stability, and body control.

Friday

Strength:

A Week – RDL’s and hinging
B Week – Squat Variations

Conditioning:
Benchmark Progressions or Higher intensity workouts – rotating tests like “Helen”, “ChrisTTTine”, or fun challenges to bring the heat each week.

Perform

Continuing our A-B week progressions, this 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 aim to rebuild aerobic power and reintegrate skills into workouts, following a limiter-focused phase. This cycle also serves as preparation for a series of classic Benchmarks; refer to the chart below for details.

Monday

Strength:

Clean and Jerk linear progression

Conditioning:
High Power Intervals, Low Squat Volume – improve turnover, power output, and speed under fatigue.

Tuesday

Strength:

A Week – Toes-to-Bar strength and grip endurance
B Week – Weighted Pull-Ups

Conditioning:
Longer Time Domain, Low Skill Conditioning – Simple, sustainable metcons that build aerobic capacity

Wednesday

Strength:

A Week -skill/coaching focus into a metcon
B Week – Bench Press strength work

Conditioning:
Mid-Range Aerobic Power or Higher Skill/Bottle-necked Workouts – Moderate-length workouts that challenge pacing and more advanced gymnastics and barbell cycling

Thursday

Strength:

A Week – Weighted Pull-Ups
B Week – Core/Compression training

Conditioning:
Long Aerobic Intervals, EMOM’s with Blended Skills & Isometrics – Controlled pieces combining aerobic volume with skill exposure, core stability, and body control.

Friday

Strength:

A Week – Snatch complexes
B Week – Overhead Squat/Back Squat strength development

Conditioning:
Benchmark Progressions or Higher intensity workouts – rotating tests like “Helen”, “ChrisTTTine”, or fun challenges to bring the heat each week.

Pump

Pump has recently implemented a program where two lifting days are globally themed:

  • Mondays: Focus on pushing exercises for both lower and upper body.
  • Fridays: Focus on pulling exercises for both upper and lower body.

The second progression will revert to separate movement pattern days, such as lower push, lower pull, upper push, and upper pull. This cycle will emphasize moderate-volume, high-intensity lifts for strength, followed by unilateral work to enhance strength balance. Refer to the chart below for a detailed breakdown of the second cycle.

Monday

Strength:

A Week – Front Squats
B Week – Back Squats

Strength Balance:
Hand Supported RFE Split Squats + Hamstring accessories

Tuesday

Strength:

A Week – Pronated pull-ups
B Week – Supinated Pull-ups

Strength Balance:

A-Week – Supinated bent over row +  Biceps
B-Week – Single arm Rows + Biceps

Wednesday

Strength:

A Week – Flat Bench 
B Week – Close Grip Bench

Strength Balance:

A Week – Arnold Press. + shoulders
B Week – Z-Press + shoulders

Thursday

Strength:

A Week – Pronated pull-ups
B Week – Supinated Pull-ups

Strength Balance:

A Week – Supinated bent over row +  Biceps
B Week – Single arm Rows + Biceps

Friday

Strength:

A Week – Front Rack Drop Lunge
B Week – Back Rack Drop Lunge

Strength Balance:

A Week – Single leg Glute Bridge + Quads
B Week – Split stance RDL + Quads

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Apex Training Cycle

By Derek Saffold • December 26, 2025
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.
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