LOCATION
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REVL Training Prahran
276 Chapel Street, Prahran VIC 3181
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TIMETABLE AND PRICING
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SATURDAY SWEAT 💦
Teams of 4
3x15m Blocks
A) Buy In / Buy out
2 People 120/100 Wall Balls
2 People 120/100 Box Jumps
3000/2700/2400m Bike Erg
B) 🥵
C) 💀
*Erg cannot start until buy in reps are complete
*Swap movements on buy out
*Max erg meters in remaining time
PERFORM // UPPER 💪🏽
Always a crowd pleaser!
S1 Highlight
E4MOM x 4
6+4 BB Bench Press @ 55-60%
16 Alt KB Gorilla Rows
6-8 Weighted Pull Overs
16 Alt DB Curls
Welcome to week 2 of our Volume Phase.
The REVL program is designed with longevity in mind, which is why our first 3 weeks of the Block, our VOLUME PHASE, lays the foundation for PROGRESSION.
This phase focuses on hypertrophy and muscle definition, AKA building lean muscle mass. High reps with low weight allows for technique refinement to reduce injury risk and muscular endurance development to unlock more reps before succumbing to fatigue.
MOVE & PERFORM 🏋🏼♂️
You can expect to focus on muscular hypertrophy, increasing muscle mass, whilst also increasing muscular endurance.
SWEAT 💦
Expect formats that compliment Move & Perform without sacrificing their intent.
SWEAT SPRINT will tap into our max anaerobic power, but will have reduced overall volume to allow recovery from the day prior.
In SWEAT ENGINE, understanding & practicing pacing strategies will be important to lay an aerobic foundation base we can build upon as the Block progresses.
Time to book your sessions and we will see you in studio 💪🏽
MOVE - Uppers & Abs
Wk 1 of VOLUME and boy are we feeling those higher rep ranges!
This morning we hit cluster sets with our BB bench, ascending ladders with our accessory pieces and finished with a fan favourite, bicep curls 🙌🏼
Ready to get back into routine?! Sign up to our 2 week trial and see what all the fuss is about! Trial offers available via the app!!
"Keep The Receipts"
Finishing off a big testing week with a nice little flush session! ALL Erg work 🥵
Congrats on all of the results from this week team we are proud of you all! Benchmarks have been set and the foundations laid for 2024!
See you all in studio this week before a few well earned days off over Christmas ✌🏼
DOUBLE TROUBLE 🔥
40 Minute Cap
30-25-20 Scale (Black, Grey, White)
2 Rounds For Time
Post your times below for the 12pm & 5.30pm crew to chase 👏🏻👏🏻👏🏻
TESTING WEEK DAY 1 RECAP 🔥
Great to see everyone getting involved and finishing off the year with purpose, whether it’s setting a new PB or a benchmark to work off next year we look forward to seeing all of our members progress and commitment over the next few days 😍
Peak Phase Week 2
Here’s a few words from our Head Of Product @joshevery_
"The objective of the Peak Phase is to Prime the body and CNS for optimal Performance.
In our PERFORM sessions (Mon/Wed/Fri), the Peak Phase has us working through our lowest reps of the block, with high loads just short of maximal. Promoting strength without hitting failure. Week 2 will see us working anywhere between 65-95% of our max with reps as low as singles on key lifts.
Running alongside Perform, our MOVE sessions (Mon/Wed/Fri) will be working through low-moderate reps higher than Perform, averaging around 4-6. Prioritise a little extra weight each round and you’ll be shocked with what you’re capable of.
Our SWEAT sessions this week have us honing in on specific movements and effort lengths seen in Baseline/Testing to best prepare us for what’s to come. Allowing us to adopt suitable pacing strategies and get familiar with the weights we should be moving to push the needle and challenge ourselves"
Enjoy the week team, and stick to those RPE’s😉
Programs
FIRST TIMERS
