Functional Fitness Training Block: Winter 24′

R3VIVE Fitness • January 12, 2024
People working out in a gym, one woman in wheelchair smiles and waves.

Hey R3VIVE Athletes,

Welcome to 2024 and the start of a new training cycle for our functional fitness classes. This cycle will start on Tuesday, January 2nd, and run through Sunday, February 25th (8 weeks). 

Both our tracks will focus on similar movement patterns. Perform will have a more exercise-specific focus and work on building top-end strength in those specific movements. Meanwhile, Build will focus on more general movement patterns and work on building general strength in each pattern for this strength cycle. Expect to see 5RM Front Squat and pressing tests as well as retesting of the “Balls to the Wall” workout. Both tracks will get you stronger, fitter, and better-looking. Let’s focus on the track that best reflects your specific goals and helps you get to where you want to be!

Track Expectations In BOTH TRACKS, expect to see:

  • Body building circuits with a mix or gymnastic skill and strength work for overall strength;
  • Lower body pressing strength day;
  • Low intensity day each week to work on our core strength and focus on moving well;
  • A progression for slowly building intensity through the 8 weeks in order to increase our work capacity in the 8-15 min time domain.

Track Specific Goals

Build

We are using a variety of movements, focusing on improving our general movement proficiency instead of building specific strength. Additionally, we will complement this approach with some bodybuilding accessories and strength circuits to round out our strength development each week. Our conditioning will focus on a variety of modalities and movements, incorporating a mix of time domains in order to work on both longer, less intense workouts as well as intense, more challenging workouts once a week.

A squat day that will challenge you with a variety of bilateral and unilateral exercises to improve your overall strength

Bodybuilding circuits for building muscle and strength in order to look good and feel good;

Single leg hinge strength exercises for building balance between both sides of your body;

A variety of exercises in conditioning pieces to keep workouts interesting and fun but effective and challenging.

Front Squat day, where weights will be based off of RPE (auto-regulated progression);

Strict gymnastic pulling strength and skill work with some bodybuilding accessories;

Clean and Jerk in both complexes and single lifts;

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

One higher intensity workout per week.

Perform

We are focusing on a few specific strength exercises, such as Front Squat and Clean and Jerk. To ensure a well-rounded approach, we will also incorporate strict gymnastic strength and skill work as well as bodybuilding accessories. Expect higher-intensity workouts to start and end the week, while the middle of the week will lean towards more aerobic pieces with a touch of additional weightlifting.

Let’s get after it and come in with a focus on commitment to our health and wellness in the new year!

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

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People working out in a gym, lifting weights. A woman overhead presses a barbell.

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People are squatting with barbells in a gym with large windows. Some are loading weights.

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