Functional Fitness Training Block: Summer 25′

R3VIVE Fitness • May 6, 2025
People lifting weights at a gym. Woman overhead presses a barbell, man in blue shirt curls.

Hey R3VIVE Athletes,

Get ready for warmer weather, Murph prep, and more running! This 11-week training block starts May 5th and runs through July 14th.

Functional Fitness: We’re shifting to an A-B week strength progression, providing training flexibility and preventing back-to-back heavy/intense days. This alternating schedule ensures adequate recovery, which is crucial for progress. Let’s stay consistent and have fun!

Pump: Our focus remains on building muscle and strength with higher rep ranges, but with a new twist. Lower body days will alternate between unilateral (single-side) and bilateral (both-sides) training. Upper body strength will still be split into separate pull and push days.

Build: This cycle, we’re moving away from isometrics and pauses to more traditional tempos. The A-B week format will bring variety while ensuring progression on similar patterns. Expect more variance and fewer linear progressions in Build compared to Perform, emphasizing general fitness.

Conditioning: The first four weeks will prioritize Murph preparation with higher volume gymnastics and running. For the remainder of the cycle, the focus will be on well-rounded fitness. You’ll see conditioning days that may deviate from the traditional “functional fitness” format, potentially focusing on dedicated cardio or functional bodybuilding.

Track Specific Goals

Build

This spring cycle, expect to see a return to basics through a linear strength progression.

Strength will look to work on back squats, push press, and deadlifts. This progression will remain simple so that the focus can be on refining technique and building consistency without too many distractions.

Perform will also see a return back to the basics so expect there to be some overlap between the two tracks.

Our main tests at the end of this block will be a 3 RM pause back squat, and a 5 RM deadlift.

For Conditioning we will bring in themed days. This will help create structure while also allowing us to build in a variability to keep everything fresh, fun, and challenging. Each day will have a specific focus with our main test at the end of the cycle, being a 10 min bike test.

Monday’s

Strength:

A Week: Unilateral leg strength.

B Week: Less overall strength for more conditioning focus.

Conditioning:
Murph prep for 4 weeks, followed by alternating between short and long form conditioning.

Tuesday’s

Strength:
A-Week: Hip Thrusts.

B-Week: Front squats

Conditioning:
Will have middle time domain metcons and intervals working for 10-15 minutes.

Wednesday’s

Strength:
A-Week: Pair pulling skill progression. B-Week: Mixed pressing

Conditioning:
Focus will be on longer endurance training with low equipment requirements.

Thursday’s

Strength:
 Bodybuilding-style accessory training.

Conditioning:
Will alternate between long, low skill metcons and bodybuilding style conditioning pieces.

Friday’s

Strength:
 A-Week: Metcon specific skill prep.

B-Week: Hip Thrust

Conditioning:
Will include varied time domain metcons to round out the week.

Monday’s

Strength:
 A:Week: Snatch work.

B-Week: Less overall strength for more conditioning focus.

Conditioning:
Murph prep for 4 weeks, followed by alternating between short and long form conditioning.

Tuesday’s

Strength:
A-Week: back squats.

B-Week: clean/front squat variations

Conditioning:
Will have classic Functional fitness pairings (A week) mixed with short interval work (B week).

Wednesday’s

Strength:
A-Week: pair pulling skill progression.

B-Week: mixed pressing and jerk variations.

Conditioning:
Focus will be on skill based conditioning where members will see some higher skill movements like muscle ups and handstand push ups.

Thursday’s

Strength:
 A-Week: classic deadlift progressions.

B-Week: bodybuilding-style accessory training.

Conditioning:
Will alternate between long, low skill endurance work and lower intensity training.

Friday’s

Strength:
 A-Week: Metcon specific skill prep.

B-Week deadlift strength development.

Conditioning:
Will include the higher intensity workouts.

Perform

This cycle (5/5/2025 to 7/14/2025) will heavily emphasize strength training, with alternating A and B weeks. These weeks will balance foundational strength exercises with targeted skill development, featuring heavy lifting one week followed by lighter lifting the next. The weekly structure will remain consistent to provide a reliable routine.

Conditioning will focus on pushing limits to prepare for an end-of-cycle test. The initial phase will emphasize building an aerobic base and preparing for the annual Murph challenge.

pump

PUMP will follow an A-B week structure similar to Functional Fitness, emphasizing higher repetitions and increased volume. While the A and B weeks will feature variations of the same exercises, a wide variety of movements is not the primary focus. Instead, concentrating on consistent movements over time allows for gradual but sustained progress, ultimately leading to greater long-term growth and improvement.

Monday’s

Strength Intensity:
Rear Foot elevated Split squat.
SB (strength balance) 

Strength Balance:
Dumbbell/BB RDL, Russian KB swing and Banded KB swing

Conditioning:
3-4 sets for time

Tuesday’s

Strength Intensity:
A-week: Dumbbell Bent Row.

B-week: RNT Dumbbell Bent rows.

Strength Balance:
Incline prone row, Narrow/Regular/Wide Grip Pronated Strict Pull Up, BB curl

Conditioning:
Slightly longer sustainable pace AMRAP’s

Wednesday’s

Strength Intensity:
A-week: Close Grip Bench.

B-week: 1 ¼ bench

Strength Balance:
Half Kneeling Press, Dumbbell Lat raises, Carries, Reverse Fly’s

Conditioning:
2 part metcons 3 rounds of x into 3 rounds of x

Thursday’s

Strength Intensity:
A-week: Dumbbell Bent Row.

B-week: RNT Dumbbell Bent rows.

Strength Balance:
Incline prone row, Narrow/Regular/Wide Grip Pronated Strict Pull Up, BB curl

Conditioning:
Slightly longer sustainable pace AMRAP’s

Friday’s

Strength Intensity:
A-week: ¼ front squat + pause back squat

B-week: Pause front squat + back squat

Strength Balance:
Deficit Sumo deadlift, Sumo deadlift

Conditioning:
2 descending ladders with minimal rest between ladder, And AMRAP’s

Ultimus Training Cycle

By 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. Functional Fitness: 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.

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.
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