Ultimus Training Cycle

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.

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

Pump:

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.

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