Functional Fitness Training Block: Summer 24′

R3VIVE Fitness • April 30, 2024
People in gym watching trainer with timer on a box, some wearing athletic clothes, light streaming in from the window.

Welcome to our next training cycle. This cycle will have two phases. The first phase will start on Monday, April 29th and run up to Friday, June 7th. After a deload week, we will continue with phase 2. The cycle will focus on building our aerobic and strength bases. Our progressions will rotate throughout the week, so that everyone will get exposed to different progressions whether you come every day or switch up your gym days.

In this training cycle, both Build and Perform will prioritize developing single-leg strength, overhead press strength, and gymnastic pulling strength. Our conditioning pieces will primarily target improving our aerobic capacity, with some traditional mixed modal conditioning workouts mixed in. We will be working towards tests such as the 10-min bike and “Cindy”, as well as preparing for “Murph” on Memorial day weekend.

Perform will place a greater emphasis on strength numbers, while Build will focus slightly more on hypertrophy. However, we will see the two tracks following the same programming more than usual.

Track Expectations In BOTH TRACKS, expect to see:

  • A lower body pressing strength day;
  • A lower body hinge strength day;
  • Bench press capacity supersetted with upper body pulling;
  • Higher intensity early in the week, gradually tapering down towards the latter half;
  • Single modality conditioning work (2K row progression);
  • Low intensity day each week to work on our core strength and focus on moving well;
  • A progression of intensity throughout the 9 weeks in order to increase our work capacity in the 8-15 min time domain.

Track Specific Goals

Build

We will focus on time under tension and volume, incorporating tempo and pauses into our movements to maximize muscle contractions. We will complement this approach with bodybuilding accessories and work on improving everyone’s favorite, bench press capacity. On Tuesdays, our conditioning will have a monostructural focus as we will work on improving our 2K row. Throughout the rest of the week, expect a mix of modalities to keep the workouts varied and engaging. While the earlier part of the week will feature higher intensity sessions, we’ll gradually taper down the intensity towards the end of the week for optimal recovery and performance.

A squat day with drop sets, alternating between bilateral and unilateral strength work week to week;

Bodybuilding circuits, as well as bench press, for building muscle and strength in order to look good and feel good;

Auto-regulated strength sets for deadlifts, alternating weeks with single leg strength;

A focus on monostructural conditioning on Tuesdays with a variety of exercises throughout the remainder of our conditioning pieces to keep workouts effective and enjoyable.

A back squat day with a focus on higher percentages and single leg accessories;

Strict gymnastic pulling strength and skill work paired with bench press and bodybuilding accessories;

Snatch complex progressions;

Monostructural work (2K row progression);

Short to moderate aerobic endurance workouts (8-15 min);

Higher intensity early in the week, gradually tapering down towards the latter half;

One higher intensity workout per week.

Perform

This cycle, our specific strength days will focus on back squats and snatches. To ensure a well-rounded and balanced approach, we will also incorporate everyone’s favorite, bench press, super-setted with upper body pulling exercises. Expect low volume and high intensity throughout the cycle, aiming to push our top-end strength numbers to new heights. Our conditioning will start with higher intensity early in the week, gradually tapering down towards the latter half. Finally, we will follow a 2K row progression to ensure that we do not ignore our single modality conditioning work.

Persist Training Cycle.

By 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.
Man performing a barbell squat in a gym, wearing dark blue shirt and shorts.

Functional Fitness Training Block: Resurgence Cycle

By R3VIVE Fitness • July 23, 2025
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.
People working out in a gym, lifting weights. A woman overhead presses a barbell.

Functional Fitness Training Block: Summer 25′

By R3VIVE Fitness • May 6, 2025
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.
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