Inside a REVIVAL Small Group Personal Training Session

Every REVIVAL session is structured to build strength, resilience, and conditioning in a clear progression. Rather than random circuits, sessions follow a simple structure: Get Strong → Armour Building → Build.

Here’s an example of how a session might run.

1. Get Strong – Pull-Up Strength

The session begins with a 12-minute window focused on upper-body pulling strength.

Members work through sets of 5–6 pull-ups, aiming to accumulate quality reps with good technique. Each athlete works at their own level:

• If you can perform pull-ups, aim for max reps and finish with a lat pulldown.

• If you’re building towards your first pull-up, controlled negatives help develop the strength needed.

• If you’re earlier in the progression, lat pulldowns build the same movement pattern.

This approach means beginners and experienced lifters can train together while progressing at the right level.

An accessory movement — single-leg deficit calf raises — is added to strengthen the lower legs and improve stability.

2. Armour Building – Strength That Protects the Body

Next comes an every 90 seconds x 8 rounds block designed to build powerful, resilient athletes.

Each round includes:

• 8 dual dumbbell clean & jerks

• 10 Alekna sit-ups

The clean and jerk develops explosive full-body power, while the Alekna sit-up challenges trunk strength and control. Together they create a strong midsection that supports heavy lifting and athletic movement.

3. Build – Conditioning and Structural Work

The final section shifts towards conditioning or a more bodybuilding focused session. You can choose from either the 9 minute 'Build' or work up to a 4 minute time trial.

Within a 9-minute window, members cycle through:

• Cable tricep extensions

• Single-leg hip thrusts

• Toes-to-rig

This combination targets the arms, posterior chain, and core.

The session then finishes with a short conditioning test:

3-minute EMOM

• 30 seconds hard effort on an erg

• 60 seconds rest

Followed by a 4-minute AMRAP aiming to achieve the maximum distance possible.

It’s a short but intense finish that pushes the engine while keeping the session efficient.

At REVIVAL, sessions are designed so members leave having trained strength, power, structural resilience, and conditioning — all within one focused hour.

That’s the difference between random workouts and structured small group personal training.