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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By Derek Saffold • March 16, 2026
What is the March of Dimes? The March of Dimes is a non-profit organization dedicated to improving the health of mothers and babies, with a focus on preventing birth defects, premature birth, and infant mortality. Learn more about the March of Dimes here. Why is it important to us? We are excited to host a workout in support of the March of Dimes and the South Shore Hospital NICU team. My sister-in-law, Amanda Dougherty, and my nephew, Owen Dougherty, received a lot of care during Owen's premature and traumatic birth. Amanda and her family will be walking on the SSH NICU/SCN team in the March for Babies walk on May 9th, and we would love to support her by donating to the cause and helping other families in need. When's the charity class? We would love for everyone to come join us, no matter your fitness level, in support of this great cause. The class will be hosted on Sunday, April 12th, at 11 am. T-shirts will also be available for purchase as a preorder up until March 27th. All proceeds from registration of this event and profits from all shirts purchased will be donated to the SSH NICU/SCN team under Amanda Dougherty. Donate and Jump into Class If you would like to donate more, you can go directly to Amanda’s page and donate here.

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