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Functional fitness class

Functional Fitness Training Block: Summer 25′

R3VIVE Fitness May 6, 2025 Series, WOD

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

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