Refine Functional Strength (RFS) is a 3 day/week training program that promotes slowing down, working on any imbalances/weaknesses that are present and increasing your strength so you can handle whatever life throws at you.
Whether you’re trying to get back into a training routine, looking to add more strength focused work or need something different from your current routine, RFS provides you with functional strength training1 (primary) and mixed modality work2 (secondary).
We use tempo3 in our training to slow down and focus on correcting muscular imbalances, improving stabilization and improving overall strength. This type of work will include barbells, bumper plates, dumbbells, kettlebells, a pull up bar, resistance bands and bodyweight.
Mixed modal work brings in faster paced, functional fitness to improve conditioning, muscular endurance and training at higher heart rate zones. This type of work will usually include a weightlifting and/or gymnastics modality coupled with a monostructural modality (air bike, rower, running, jump rope, etc.)
Most days will look like the following:
Pre-fatigue/Bloodflow - The warm up; helps prep the body & nervous system for the work ahead. These should be done for quality and not speed.
Superset #1 - 2 exercises performed back to back; usually for total 3 sets. Tempo work will be utilized.
Mixed Modal Work - Shorter, higher intensity work; Not required, but will be beneficial 😉
Superset #2 - 2 exercises performed back to back; usually for 3 total sets. Tempo work will be utilized.
Somedays there will be only 1 superset and 1 normal set that will emphasize on a specific movement (like the screenshot above), where you’ll work for 3-5 sets instead of just 3.
A modified option4 will be available if you’re not able to perform a certain movement. Plus, you can always use the chat feature in the app to ask any questions you might have about the training for that day.
While it’s currently at 3 days/week, we plan on expanding to more training days per week as long as the members are wanting it.
In the coming weeks we’ll be adding an active recovery/mobility day that gives you a chance to get quality movement in without worrying about tempo or heavy weights. This, like any of the training days, will be a completely optional day for you to track.
RFS is for:
Anyone who does CrossFit style workouts, looking to focus on strength work
Anyone looking to increase overall strength
We provide effective, efficient training in a timely manner that gets you closer to your goals in the gym and in life!
Start your free trial here!
Movements that include pushing, pressing, pulling, squatting, hinging/bending, lunging, walking
Weightlifting (moving heavy objects), gymnastics (moving bodyweight) & monostructural (cardio) work
Modified movements will be called “Scaled” in the app