Rev-Con: An insight into our programming

A week into our first Rev-Con training cycle for 2020 and we couldn’t be more proud of everyone’s efforts!

Rev-Con programming is unique in design, varied and follows a structured and progressive plan where each day focuses on a different movement pattern and muscle group.

We follow this structure for a number of reasons but the main outcomes are:

Sustainability. Longevity of training.

Resilience. To become + remain fit, healthy and strong.

Injury prevention. So we can go about our day to day activities without having to encounter physical obstacles.

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If you’re interested to know more, here’s what Rev-Con week one looked like.

MONDAY

A. STRENGTH
Back Squat @50% with a 3010 Tempo
On the 0:00 - 10 Reps
On the 2:30 - 10 Reps
On the 5:00 - 10 Reps
On the 7:30 - 10 Reps

B. BODY COMPOSITION + PERFORMANCE
B.1 5 x Paused Front Squat, Heels Elevated @50% with a 32X1 Tempo
B.2 MAX Unbroken Back Squats @Same weight as above.
4 Sets, Rest 90s

C. CONDITIONING
Every Minute on the Minute 16 (4 Rounds)
Min 1: 25 Russian Swings
Min 2: 25 Ab Mat Sit Ups
Min 3: 25 Wall Ball Shots
Min 4: Rest

TUESDAY

A. STRENGTH
Bench Press @50% with a 3010 Tempo
On the 0:00 - 10 Reps
On the 2:30 - 10 Reps
On the 5:00 - 10 Reps
On the 7:30 - 10 Reps  

B. BODY COMPOSITION + PERFORMANCE
B.1 5 x Strict Press @50% with a 3111 Tempo
B.2 MAX Unbroken Push Press @Same weight as above.
4 Sets, 90s Rest

C. CONDITIONING
As Many Rounds and Reps 4:
6 Dead Ball Flips
3 Strict Pull-Up or 9 Ring Rows
3 Devils Press

As Many Rounds and Reps 4:
12 Deadball Slams
6 Toes to Bar or 6 V-Ups or 12 Tuck Crunches
6 Renegade Row with Push Up

As Many Rounds and Reps 4
6 Dead Ball Cleans
3 Strict Pull-Up or 9 Ring Rows
3 Devils Press

 As Many Rounds and Reps 4
12 Deadball Slams
6 Toes to Bar or 6 V-Ups or 12 Tuck Crunches
6 Renegade Row with Push Up
*Resting 1 Minute between AMRAP's. 

WEDNESDAY

A. STRENGTH
Conventional Deadlift @50% with a 3010 Tempo
On the 0:00 - 10 Reps
On the 2:30 - 10 Reps
On the 5:00 - 10 Reps
On the 7:30 - 10 Reps  

B. BODY COMPOSITION + PERFORMANCE
B.1 5 x Romanian Deadlift with a 32X1 Tempo
B.2 MAX Unbroken Sumo Deadlifts @Same weight as above.
4 Sets, 90s Rest 

C. CONDITIONING
3 Rounds:
250m Run
10 Burpee Box Jumps
20 Front Stepping Lunge (40/25kg)
...Directly into:
3 Rounds:
20 Back Stepping Lunge (40/25kg)
10 Box Jumps
250m Run
Time Cap: 20 Minutes 

THURSDAY

In Pairs, For 5 Rounds.
Continue until 750 Reps completed or time cap reached.

1:00 Thrusters (40/25kg)
1:00 SkiErg Cals
1:00 Kettlebell  Swings (20/12kg)
1:00 Rower Cals
1:00 Power Cleans (40/25kg)
1:00 Echo Bike Cals
1:00 Alternating Dumbbell Snatch (17.5/10kg)

*10s to switch between exercises.
**Rest 2:00 after 7 consecutive exercises.

FRIDAY

A. STRENGTH
Pull-Up with a 3010 Tempo
On the 0:00 - 10 Reps
On the 2:30 - 10 Reps
On the 5:00 - 10 Reps
On the 7:30 - 10 Reps

B. BODY COMPOSITION + PERFORMANCE
B.1 5 x Paused Bent Over Row @50% with a 31X2 Tempo
B.2 MAX Unbroken Pendlay Row @Same weight as above.
4 Sets, 90s Rest

C. PUMP SHRED
C.1 10 x Flat Foot Close Grip Bench Press with a 3010 Tempo
C.2 10 x Seated Dumbbell Bicep Curl with a 3010 Tempo
4 Sets, 90s Rest

Give it a go and if you enjoy the process, get in touch with us. We’d love for you to experience the AR difference for yourself.