A group fitness class at R3VIVE

Functional Fitness Training Block: Winter 24′

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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!

Related Posts

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Functional Fitness Training Block: Fall 24′

As we start our Fall cycle, we’re embracing a more structured approach to our strength training. Mondays will focus on squats, Tuesdays on upper pulling and gymnastic skills, Wednesdays on pressing, and Fridays on the hinge and posterior chain. Let’s gear up for progress this season!

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Functional Fitness Training Block: Summer 24′

Welcome to our next training cycle. This cycle will have two phases. The first phase will start on Monday, April 29th and run up to Friday, June 7th. After a deload week, we will continue with phase 2. The cycle will focus on building our aerobic and strength bases. Our progressions will rotate throughout the week, so that everyone will get exposed to different progressions whether you come every day or switch up your gym days.

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Functional Fitness Training Block: Spring 24′

R3VIVE’s second functional fitness training cycle of 2024 runs from February 26th to April 15th, starting with recovery and technique focus. The cycle features two tracks: Perform, for strength and capacity with low reps and heavy loads; and Build, for general strength with higher volume. Both test back squat, bench press, and a 2k row endurance. Weekly intensity will start high and taper down for optimal recovery and growth. The program culminates in an annual partner challenge.

R3VIVE FITNESS

435 Melnea Cass Blvd,
Boston, MA. 02119

info@r3vivefitness.com

(617) 516-8616