Welcome to Relentless Method!
We would like to help you with training at your level. We have made it very easy for you to choose.
Either you follow a training plan that we publish every week at your level or you can create your own training combination among 45 programs.
Intermediate is the plan for anyone that wants to improve their CrossFit a few levels.
Guaranteed development using progressions that has been tested on thousands of athletes.
Skill is super easy once you get strong and flexible, therefore these are corner stones in this training plan.
Schedule 4 days a week, 90-120 mins per session. The plan is released weekly on Sundays at 20:00 CET.
You get an email on every training day in the morning.
We work in six week themed blocks to make sure that you evolve and to get some planned deload to stay out of injuries and over training. We do not train random but we do train varied and structured. Fun combined with a plan to keep you motivated!
Pre requisites To maximise the potential of the program we feel that you should have a few strict pull-ups and have basic know-how about weightlifting. If you are a complete beginner we recommend that you start out with
Emerge.
Are you ready to get strong, flexible and endurable?
kr 295 / mth
Become RX in everything CrossFit! Advanced is the training plan for you that have achieved your first muscle-up and who starts to become decently strong. Perhaps you are getting close to a bodyweight snatch?
Then it is time to dig deeper on your skills and get rid of your holes.
Strict gymnastics, barbell cycling, running, handstand, high rep gymnastics and loads of other stuff.
Schedule 5 session per week and approximately 120 min per session. The training plan is released weekly on Sundays at 20:00 CET.
We work in six week themed blocks to make sure that you evolve and to get some planned deload to stay out of injuries and over training. We do not train random but we do train varied and structured. Fun combined with a plan to keep you motivated!
Competitor is a training plan for you that wants to train hard as hell and prioritizes training as a big part of your life.
This training plan is made for the athlete that searches for a training plan that prepares for competition regardless if it is an Intermediate, RX or on Elite level competition.
What you are getting yourself into
✅ 5 sessions per week ✅ Handstand walk, muscle-ups, endurance and a lot more ✅ Suggestions on how to scale up and down ✅ Suggestions on extra work if you want it
All sessions take approx 2-2,5 hours to complete.
I only have 90 minutes to train but want this plan Every session have prioritised exercises marked with a (P) to keep the timeframe in 90 mins.
I cannot do muscle-ups or handstand walk That is OK. this plan will give you alternatives.
What is required?
✅ A competitive mindset
Every technically difficult conditioning session have three options from Scaled to RX so you can perform at your level and move up to RX in time.
Vision The vision with the Allround program is to improve your fitness, and to have great fun while doing so. We are not using progressions, % cycles and stuff like that. Variance is one of the main things. I believe if your training are varied and fun, your fire will last much longer.
Contents An allround program for athletes that want a fun and varied program without the fuss of following strict cycles.
Time 4 sessions x 60-90mins
Target group Athletes that just want to workout but still have progression in their lifts, gymnastics, conditioning etc
Experience None required but we recommend that you start out your fitness journey with Rise.
Viktor Långsved is one of the most experience CrossFit® athletes in Europe. Viktor runs CrossFit Prestanda together with Marcus Johansson. Viktor is known for programming variations that makes a workout more fun and appealing.
This is a recurring program geared for masters that sometimes feel that following a competitor program made for 20 year olds is too much for your body to handle. But why stop exploring stuff just because that you are getting a bit more experienced? This program is a fitness aimed program which is theme focused.
We all want to look good and feel good. We want to move good. If you would choose between moving and being able to perform high skill weightlifting you should choose to be able to move.
This means focusing on the movements that gives you a lot of bang for the buck. Choose to be built not burnt.
Specifics
* 4 days a week approx 120min / session
* There will be handstand walk, muscle-ups and decent weights.
* This program can be considered to be between Intermediate and Advanced level wise
* No binding period
* A great system for registering and tracking results in the program
* Full week visible on Sundays plus a daily email every morning
The Novice has been training for a while, perhaps in a group setting and either wants to develop a little further on their own or wants a program for usage besides the group training to increase the development speed.
✅ Are you a bit more experienced than a beginner but a bit shy of being a full blown Intermediate?
Hint: Male (Squat) Snatch ~50-60kg, female ~35-45kg. Males can probably do a strict pull-up and females are close but not right there yet.
✅ You want to train 3-4 days a week but no more than 75 mins each session?
✅ You want good tekkers in gymnastics, weightlifting and on conditioning pieces?
✅ Benefit from the proven Relentless Method training ie guaranteed development?
✅ Train varied using everything from Strongman implements to the Assault Bike?
kr 245 / mth
A program for you that have grown out of CrossFit classes and want to develop some serious weightlifting. The program spans to 4-5 sessions per week for 4 weeks or if you choose to spread it out over 6 weeks for 3 times a week that is also excellent!
Turbine
Increase your Endurance in CrossFit!
This program is for you who needs to improve your Aerobic and Anaerobic Conditioning.
Are you strong and gymnasty but always feel like the 15min+ AMRAPs or the low skill gruntwork leaves you dead?
Then this program is for you!
Turbine is a 24 session program that easily can be combined with your own strength program (or you can check out the strength programs we have to offer).
You can train this program for 1-4 sessions / week. If you choose 4 sessions then a week would look like this.
1 High intensity aerobic workout with low skill.
1 Low intensity Steady State workout.
1 Barbell Cycling workout.
1 Regional/Open Chipper-style workout.
Beginner
CrossFit for beginners
Introduction Beginner is the introduction to our principles and methods. You will learn from the ground up howto perform the weightlifting movements and the connected accessory. We expect you to have developed a better feel for weightlifting, gymnastics and a whole bunch of skills in these 48 sessions.
When you step into the next level you will have a much easier time establishing true PRs based on technique not just raw strength. Raw strength just takes you so far and in our experience will get you injured over time.
In this block there will be no fixed percentages, we will guide you by feel and focus on the movement.
We will teach you the basics of "body line drills", bent and straight arm gymnastics and the benefits of them. We will develop your feel for the carryover from just a "solid hollow rock and a strong core" hollow rock all the way into a bar/ring muscle-up. We will teach you the foundation of learning handstands
The program is oriented in 3-4 days a week and the program should take no more than 90mins to complete. We have added most of the videos directly in the program but feel free to search our youtube channel.
All exercises in this program should be done with quality in mind, reduce weight and perform the exercise with the correct technique and feeling. Only speed up when you master the movement. No rushing.
Duration: 48 sessions, 3-4 sessions per week and 90 mins per session including warmup.
The program is heavily influenced by our key performance corner stones; Weightlifting, gymnastics, conditioning and odd objects.
Weightlifting
We build your foundation from the ground up. The perfect way to start weightlifting. Learn proper technique before you ramp-up in weights and truly can enjoy the weightlifting in our other programs.
Gymnastics
Get strong first. We will over the course of these twelve weeks train gymnastic movements every session. At first on a very basic level and in the end we will approach the levels of Intermediate. You will develop the strength to get those first strict pull-ups, develop your core and improve the pressing strength to achieve pushups and the foundation of handstand pushups. If you are already at those levels you will still benefit from the program since all our exercises can be made harder.
Conditioning
We strongly believe that for you to develop optimum performance you need to spend time performing conditioning so the program consists of pretty long conditioning while we still need to keep the promised time frame. This program is pretty tough but it is programmed smart. We want you to be recovered prior to the next session. You will go very hard once a week.
Odd Objects
In the recent years The sport of fitness has been very influenced by Strongman implements. We love this movement and our programs utilise equipment such as farmers walk, yoke carry, sandbag, kettlebells, dumbbells basically anything that is odder to move than a 28mm barbell. This as well will prepare you for life in general since life situations rarely come with a perfectly loaded barbell with balanced Eleiko plates.
Are you ready?
Test Beginner, you have nothing to lose!
Fit with Dumbbells
Dumbbells are the universal tool found in gyms, hotels, and even peoples in garages or basements! This is a universal training program that is simple but not easy.
Every session has a warmup, strength and a conditioning piece plus I love to program pump finishers and dumbbells are just excellent for that task so expect to get that nice pump feeling from this program!
What you need
✅ 2 Dumbbells 10-22,5kg depending on your ability. A classic recommendation is 2x22.5kg for males and 2x15kg for females but anything you have access to will do. You can easily replace the dumbbells with kettlebells
16 sessions, 2-4 times a week and no more than 60 minutes of full body Dumbbell training to get you fitter than you think!
Are you ready?
Functional Push
Functional Push is a training plan where we combine building mass and strength in less than 60 mins per session. This is a perfect follow-up to the training plan Functional Pump.
Sixteen sessions with Functional exercises for strength and baseline conditioniong. If you are on the look for creating a solid foundation for becoming a bad-ass then stop right here and activate.
You can practice this program 3-4 sessions per week for optimal results and even 2 times a week will give you improvements.
What it is 60 minutes of highly effective strength training with medium rep ranges combined with high rep rep ranges to maximise strength & hypertrophy and to get a conditioning effect. There are no complex weightlifting exercises, just brute strength. If you want to increase your squat, deadlift, press and pull-up strength and combine it with aesthetics this program will do the job.
What to expect You will get stronger in the Squat, Pull-ups, Benchpress and Deadlift. You will improve the shoulder press. You will learn a ton of exercises that will hit the abs, glutes, arms, shoulders and more.
Is it for me? Yes it is. Regardless if you are a novice or pretty advanced i bet you will be challenged at your level.
Most bang for the buck If you are in shortage of time you need to train the most bang for the buck exercises and some of them are.
Squats, Military press, Deadlifts, Barbell rowing and Benchpress. We highly empathize core and body-weighted exercises in the accessory section every session.
Symmetry We prioritize upper and lower body equally so for example if you are on the look for developing your pull-ups this program is for you.
What it is not This is not a CrossFit or conditioning program however you will develop a conditioning capacity to move big loads quicker. If you are in serious need of a conditioning program I highly suggest that you combine this program with Dynamo or Turbine.
Lets roll on Functional Push!
Freestanding Handstand
Nine week Handstand training to get off the wall out on the floor to get that freestanding handstand and handstand walk!
Each session takes approximately 30 minutes to complete
Handstand specific warmups
Wrist strength
Core training
Three days per week
Handstand + Handstand walk progression
Gymnastic mobility
A program that will develop your gymnastic possibilities by increasing both strength and mobility in tough positions.
This program takes about 30 minutes to complete. Four sessions which you can perform 3-4 times a week for as long as you like.
Functional Pump
Functional Pump is a training plan where we focus on building some serious mass in less than 60 mins per session.
Sixteen sessions with Functional exercises for hypertrophy and baseline conditioniong. If you are on the look for creating a solid foundation for becoming a bad-ass then stop right here and activate.
You can practice this program 3-4 sessions per week for optimal results and even 2 times a week will give you improvements.
What it is 60 minutes of highly effective strength training with short rests, high rep ranges to combine hypertrophy with a conditioning effect. There are no complex weightlifting exercises, just brute strength where we utilize odd objects such as kettlebells, dumbbells, sleds and sandbags. Obviously you will get comfy with the barbell.
Most bang for the buck If you are in shortage of time you need to train the most bang for the buck exercises and some of them are.
Squats, Military press, Deadlifts, Barbell rowing and Benchpress. We highly empathize core and body-weighted exercises in the accessory section every session.
Symmetry We prioritize upper and lower body equally so for example if you are on the look for developing your pull-ups this program is for you.
What it is not This is not a CrossFit or conditioning program however you will develop a conditioning capacity to move big loads quicker. If you are in serious need of a conditioning program I highly suggest that you combine this program with Dynamo or Turbine.
Lets roll on Functional Pump!
Leg strength
This is a six week squat cycle where you maintain your olympic weightlifting.
The program contains 30 sessions and you can train 3-5 sessions per week. The program ends with a Squat test.
This program is a great kickstarter on a long term strength plan.
Core finisher
Develop a strong and ripped midline with this program! Train along with us. Each workout are timed with music and beep timers to make it very easy for you to follow along. This program will lit your midline!
Toes to bar
This program is for you want to learn
Toes to bar
Kipping CTB
Butterfly pull-ups
Handstand pushups
This is the second program in the series and we assume that you have got your kipping pull-ups and kipping mechanics in shape! Checkout kipping pull-up if you want to really drill the kip before going into this program.
We also assume the you have a strict pull-up or two. If you do not have that then head on to the Strict pull-up program
You will get the drills to string Toes to bar, CTB, Butterfly pull-ups and Handstand pushups together. A really great tech program!
Rise training plan 2.0
What Rise 2.0 is Rise is our follow-up on Rise 1.0, the fitness program that has got hundreds of people moving good. In addition to all the things that appeared in Rise 1.0 this program also will contain weightlifting movements. However since we believe that fitness is achieved by training the most bang for the buck exercises we have limited the complexity and difficulty of said weightlifting.
Move good look good We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into The program stretches over 12 weeks, 4 days a week and each session takes 75-90mins
Video and explanations Almost every exercise in the program has a youtube video found on our channel which contains over 1000 videos. It is one of the worlds largest training exercise libraries. We believe that all movements we teach must be executed by one of our instructors. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
Bar Muscle-up
Bar Muscle-up is a 6-week program where you will learn Butterfly Chest to bar pull-ups, Ring Dips and of course the Bar Muscle-up!
We expect that you have some solid strict pull-ups and your kipping mechanics in place.
This is the third program in the Kipping series and the follow-up to the Toes to bar program.
We are very proud of this program and it has been requested for a long time
Strict Muscle-up One
What Muscle-Up ONE is
It is a seven week upper body focused program splitted in three days a week giving 21 days of great and throught through training.
Build strong positions to be able to later on put it all together.
Develop a strong foundation. Without strength you will get nowhere.
The goal of the program is to develop all foundations for a strict muscle-up but you will also increase your entire upper body strength and midline! You will develop your strict pull-ups, dips, ring dips, handstand pushups and more!
The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri but you can obviously train any given day of the week as long as you have one rest day in between sessions.
Additional benefits
Improve the foundation for all gymnastics
Build a strong midline
Increase your benchpress and shoulder press
Increase all your upper body pulling
Videos & explanations
All exercises have a detailed video from our own Youtube channel and we give detailed instructions on how to perform the exercises.
Feedback
We heavily rely on a journaling system to get all data about you into the system. From testing to regular training logging. This enables us to give you great recommendations moving forward.
If you want that muscle-up then this program is for you.
Get immensly fit in 48 sessions of the best training method for fitness there is. Strong, jacked and conditioned. You will become a better mover and look great.
What Rise is Rise is inspired by the Functional Bodybuilding movement with an aim in getting you strong and healthy. It also has an aim in fitting into peoples lives so the timeframe is dedicated to people that want to spend some time with a serious training program but who cannot dedicate three hours at the gym. We want you to feel good while training and to really feel the improvements. Every session is planned in detail.
Move good look good We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into The program stretches over 48 sessions to be trained at your pace, each session takes 75-90mins.
Video and explanations Almost every exercise in the program has a youtube video found on our channel. We have produced over 200 videos for this program only so you better will get the feel for how to perform a movement. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
An example session can look like this. For simplicity we have removed all the videos.
Warmup 3 rounds not for time - focus is to activate muscles & get warm. 300m row + 10 shuttle runs 10 lateral steps right + left with band 10 glute bridges with band - 2s pause in top of each rep 10s dead hang pronated grip + 10s dead hang supinated grip 10 scapula pushups 20-40s wall sit with band
Strength A: Build to a heavy 3 Front Squat - tempo 32x1. 32x1 = 3s down - 2s pause in bottom - up - 1s in the top. If you can not hold this tempo, do not continue building.
This exercise is part of our test-battery and for tracking purposes please register results here: http://gorillafitness.se/athlete/registerWorkout.do?workoutId=613
For future comparison it is wise to note weight, feel and maybe even shoot a video of the performance.
Notes:
Focus here is to always keep the tempo. Important to keep your chest high all the time.
B: E4minute x 4 sets 6/6 Single Arm KB Bulgarian Split Squat AMRAP (minus 2 reps) Ring Row - tempo 3030
When performing a split squat key is to let the knee track over you toes, not too much in front of them. If your right leg is working, keep the KB in left front rack, and vice versa.
Ring row - same as the squat, make sure to keep the tempo. When you cant, stop right away.
AMRAP: AsManyRepsAsPossible
C: E4minute x 4 sets 6 Double DB Bench Press (build to a heavy 6 in 4 sets) 6-8 Single Leg RDL with DB or KB
No tempo in these movements, but make sure to do them with control. Very important that you are controlling the descent in both movements. Slow down, faster up. Do not go too heavy. If you are moving well you can go heavier each round. Make sure that you are getting a stretch benefit in the bottom of the DB Benchpress and that you truly are locking out the elbows in the top.
Conditioning
D: AMRAP 12 minutes 15+15m Rope Pull 60/40kg 10 Double DB Z-Press - Alternate arm (5 per arm) 8 Sandbag or D Ball Squats
The purpose of this piece is to get a good pump, and of course some endurance in your pushing/pulling.
Rope Pull - if the weight is too heavy, scale. Do not use your hips. The only thing working should be your arms/lats. Try to keep your back in line with the floor.
Z-Press - pick a weight you can do 12-13 reps with so 10 isnt way too heavy.
Squats - no leaning forward. Keep your chest high. They should be unbroken so pick a weight you can handle.
Dynamo
A thought through conditioning program that spans over 16 sessions!
This is a program for you that wants a serious kickstart to your conditioning
Strict HSPU One
This program develops your strength in all kinds of handstanding. During six weeks, three times a week you will practice strict handstand pushups, develop your core, your handstands and continue to build your pulling strength.
You will be a stronger, inverted human after this program, guaranteed.
A new total
Increase your total in the lifts!
During 30 sessions we increase the intensity and prepares you for a new max or a competition.
Can be practiced 3-5 times a week for optimal results.
An excellent program to use as a finishing touch prior to a meet.
Core strength
A four week, twelve sessions complete core program that will lit your abs.
Strict Pull-up
In six weeks develop your push and pulling strength. The program is perfect for a beginner that understand the basics but now needs to master it. There are no shortcuts.
Target audience:
* You want to develop the strength to perform one strict pull-up
* You want to get the foundation to one day get a muscle-up. The scope to get that muscle-up is in the Muscle-up ONE which is the program following this.
Handstand mobility
Are you bending like a banana when you are doing your handstands or handstand walking? Chances are that you lack mobility in your shoulders, upper back, wrists or perhaps biceps or more.¨
This program helps you to alleviate your mobility problems to achieve a better overhead position in general and handstand position in specific.
Deadlift volume
Improve your deadlifts!
A smart and proven program to push your deadlift while still working the olympic lifts. This program was run in the competitor program and it worked like a charm so we want to share it. It is a perfect program to both build capacity in your posterior chain and in the end we go high in intensity.
What it is:
6 weeks training, five days a week
* Deadlifting three times a week.
* Weightlifting everyday
* Squats twice a week.
* Weightlifting upper body assistance in form of push presses, snatch grip push presses, shoulder presses and pull-ups.
Peaking Intermediate
Optimize your competition preparation!
Seven weeks program including a week with a structured deload.
Four sessions a week
Competition visualization, mindset and more.
This program is suitable for Intermediates.
Optimera dina tävlingsförberedelser.
Detta är ett sjuveckors program med en veckas strukturerad deload. Fyra dagar per vecka, ett pass per dag. Sista veckan skriver vi en del om hur du kan förbereda dig på tävling rent mentalt. Dos and donts.
Kom förberedd till din tävling!
Press n Pull
Grow arms lika a Gorilla. We used to joke about that a feat of being a Gorilla was to at least shoulder press your bodyweight. With this program I shoot for pressing 110% of my bodyweight, breaking the infamous barrier of 100kg. While I am at it I aim to raise my weighted pull-up with 6-8kg as well.
This is a complete upper body program suitable for anyone that want to break barriers.
Experience: You need to have a minimum of six strict pull-ups to get the most out of the program on the pulling side. On the pressing side there is no lower barrier.
Bodyweight one
This program routine is intended for beginner to intermediates and is an excellent program to use when you do not have access to a gym. Perform it 2-4 times a week to build or maintain your fitness. It is very simple but also very effective.
Ring Muscle-up
You have mastered the Bar Muscle-up but you still have not nailed the rings yet.
Three times a week for six weeks we focus on the ring muscle-up and ring-muscle-up alone. In our other programs we drill more movements but here we put the Ring Muscle-up on a piedestal.
With this program you will finally get it!
Minimalist Pump
This training plan is for you who want to get jacked with as little equipment as possible.
Sixteen full body training sessions, 3-4 times per week and every session less than 60 minutes. If you are on the look in creating a fit and strong body with little equipment then this training plan is for you.
What it is Less than 60 minutes of highly effective training with short rests, high rep ranges to combine hypertrophy with a conditioning effect. Easy to read and to follow the program on the website or in the app. No complex movements just get ready to work!
Every session has a warmup, a strength and a conditioning portion to get you as fit as possible in no time! In the end of every session you will have a core and pump finisher to leave the session with a great feel.
For optimal results you need
✅ Two kettlebells: one light and one heavy. Example 16kg + 32kg for males and 12kg + 24kg for women.
✅ Two resistance bands: One light (red) and one a bit sturdier, the rogue
green is perfect
✅ A door frame pull-up bar like
this one or a rack pull-up bar.
With this investment you can perform all exercises in this program no matter how advanced or beginner you are.
I can only invest in one kettlebell and one band The program can be done with one kettlebell and one band. Make sure to get a medium heavy kettlebell. A weight you can Push Press.
Are you ready for some serious pump?
Revive 1.0
No more pain only gain!
This program is the personal program of the headcoach himself. Marcus Herou.
You will train the same sessions as Marcus. You will get exact details on basically every move done during the session. Detailed feeling explanation and sought stimuli.
For whom?
The program is targeted towards any or all of:
Retired competitors that wants to train serious but that cannot follow a competitor or youngster template
Someone that could be pretty advanced but just want to train for allroundness and still wants to improve skills
Someone that is tired of kipping and snatching all week long
You hate those 5 min lactic workouts that leave you sore for days
You want to be able to move good without pain
You dream about performing a one-arm pull-up or 7m L-sit rope climbs while still pulling 2,5 x bw deadlifts
You should be able to handstand walk decently, perform a strict muscle-up. This program will train you in this but in bigger volume and difficulty
What is it?
Leg and pchain allroundness
Gymnastic skills from planche, handstands, handstand walks, press to handstand, front levers you name it
Lots of chin-ups, strict muscle-ups, dips, handstand pushups etc
Aerobic capacity focus - stuff that builds without leaving you sore
Typical session
A: Detailed warmup for the session theme
B: Compound lower body movement ie Back Squat, Deadlift, Yoke Carry etc
C1: Upper body pull ie Pull-ups behind the neck, seal rows, strict muscle-ups etc
C2: Lower body assistance ie Step-ups, lunges, split squats etc
D: Gymnastics / Midline ie Front lever, handstands, press to handstand, planche etc
E: Conditioning for the session theme
Kipping Pull-up
The kipping pull-up program is the first program in our kipping series from pull-ups to muscle-ups.
You will build the correct mechanics to set you up for success in the long run. We start the muscle-up journey here!
18 sessions with a recommended span over 6 weeks but you can spread it across a longer time if that suits you.
First pull
Develop your pulling strength!
I this program we are developing the first and second pull like crazy and you will rip the barbell of the floor in the end of the block. Of course we continue practicing the classic lifts and squats as well during this block. You will be a stronger athlete after this.
30 sessions, 3-5 sessions per week ending with a maxout in the Snatch and Clean & Jerk
No equipment fitness
Get fit by using your home interior!
16 full body sessions to be done at home 3-4 times a week. Every session is less than 60 minutes and contains excellent mobility, strength progressions and conditioning to get you in shape in no time.
Easy to follow training on the web or in the app.
Every session contains
✅ Warmup and mobility
✅ Strength & Core
✅ Conditioning
✅ Relentless Method progression principles
✅ Only equipment needed is a chair and a table.
Are you ready for some no equipment fitness?
Machine Triathlon
This program is made for anyone that wants to master the three most popular conditioning machines and can spend 2-4 sessions per week in becoming a total badass.
Working on three modalities is more fun than working on only one since it brings more variation but still is so specific that you will improve on technical aspects.
Attached to the program are skill training on the rower, ski-erg and assault bike. Seriously some of the best skill advice you can get out there and if you follow the drills these machines will become the fun in your other mixed modal activities aka CrossFit. I always like when the rower appears for instance since I love rowing.
A total of 21 sessions to make you the badass you deserve. Each session takes approx 45-60 mins to complete from the time you enter the training floor.
Are you ready to test out Machine Triathlon?
The Great Wall Of Handsta...
You are closing in on the handstand but you have issues balancing off the wall and in your kickups. This program will give you the final pieces before we move on to the grand final program.
This program is for you who wants to develop your handstand walk and your freestanding handstand
4 weeks, 3 times a week
30 minutes
Strong shoulders and core
Handstand and handstand walk
Strict Muscle-up Two
What Muscle-up TWO is
Muscle-up TWO is where you put it all together.
Continued strength work but a big focus on the transitioning part of the muscle-up. The transition is where most fail so in this program we address that in every session for a total of 18 training sessions and a final test week.
The program will make all your gymnastics stronger, improve your upper body strength and body awareness.
Getting the hang of how to piece a muscle-up together transfers very well into other kinds of gymnastics so this is a very important program for your gymnastic progression.
Timeframe
7 weeks, 3 days a week where we want you to have a minimum of one rest day in between sessions.
Journaling and feedback
You log your every session into a training log which we as admins can see and use as guidance tool to help you forward.
Video and explanations Almost every exercise in the program has a youtube video found on our channel. We give detailed explanations on how to perform all movements.
What to expect
You should expect an upper body burn that you never experienced before unless you are a bodybuilder. We almost have progression guarantee of this program since so many have got success from the program. This is one of the most successful programs we ever made. We want you to get that muscle-up.
Example of a drill
The negative muscle-up on floor. Where other programs fail we have solutions. This is one of them. Most people are too weak to perform the negative muscle-up properly so we created a version which is floor supported. Make no mistake even this version can be hard especially the transitioning. Spend time in the transitioning and you will prosper.
A five-week front squat program where you squat 3 times a week for five weeks and test a new 1RM in the end of the cycle.
Passion for running
Do you want to improve your Cooper test or 5k run? Just to get comfortable at running?
This program is for the person that wants to develop in the 15-30 min range but obviously both shorter and longer ranges will automatically improve when running speed, economy and overall endurance improves.
This is particular true the less experienced the athlete is and this program can be done at any level and it is very smart and adjusts to your individual pace. This means that this program can be used by complete beginners and advanced runners.
Can I really get on this running program? If you can jog for 5mins then you will get great benefit from the program.
Is it too easy for me? I am pretty good at running The paces are individually tailored and I would be surprised if even the 5k, sub 20min runner would not get great benefit from this program.
Technique We have specific running warmups and drills in the program. You will improve your running skill and running overall will be more fun.
Some of the drills like running takeoffs are obviously best done on track or if you have access to a 20m sled push area but most of the skills can be done inside a gym.
The program can be done on
1. Track, trail or just outside
2. On a regular gym treadmill (we recommend a 2% incline)
We are developing a program specifically for the curve band. Stay tuned about that.
The program contains 23 sessions and a recommendation is to run 2-3 times a week and can even be done 4 times a week for the advanced runner.
Lets develop that passion for running!
Gymnastic mobility #2
The second installation of Gymnastic Mobility
The perfect companion with your gymnastic or weightlifting program. It strengthens you in end range positions which will make it easier to get into those tough positions.
The program spans over four weeks, three times a week but you can do it for as long as you like, as often as you like and while you get results.
Pushup
In six weeks develop your push and pulling strength. The program is perfect for a beginner that really wants to master the basics. There are no shortcuts.
Target audience:
* You want to develop the strength to perform five full range of motion pushups according to this standard.
* You want to get the foundation to one day get a strict pull-up. The scope to get a strict pull-up is in the following program after this.
Bench n row
For you who want to get a lot stronger in the upper body. You will develop the foundation for improving your gymnastics or if you already are proficient you will build to a new 1RM on Benchpress and Seal Row.
The program consists of both barbell, gymnastics and bodybuilding movements.
Strict HSPU Two
This is a progression from HSPU ONE.
The program is very similar to ONE but contains a lot more advanced gymnastics so we urge that you perform ONE first.
The goal of the program is to develop your pressing and pulling strength in general but with specific focus towards the handstand and handstand pushup.
Similar to ONE we have lots of straight arm strength pieces.
These pieces will increase your handstand ability and will carry over into ring and bar work.
The line drills are very important for creating the right handstand line.
Other benefits of the program is that you will increase your pull-ups, dips, benchpress, shoulder press and even the foundation for handstand walking.
The program is a mix of gymnastics and classic barbell / db exercises.
The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri
Week 1 is test week introducing volume
Week 2 is high volume week
Week 3 is a lower volume week
Week 4 & 5 are high volume weeks
Week 6 is a lower volume week.
Week 7 is retest week
Bodyweight two
This program routine is intended for you who can perform a set of strict pull-ups and is an excellent program to use when you do not have access to a gym. Perform it 2-4 times a week to build or maintain your fitness. It is very simple but also very effective.
If you cannot perform a strict pull-up yet then perform this routine
Muscle-up endurance #1
This program is for you who have 1, 2 or 3 muscle-ups want to pack on 1 or 2 more.
You will practice three times a week for four weeks.
Muscle-up endurance #2
For you who have about 5 muscle-ups and want to move up to the 10 muscle-up range!
Four weeks, muscle-ups 3 times a week. Your hands will be sore, your triceps and pecs huge and you will get closer to your goal.
Double Unders
Become awesome at Double Unders! We have all been there. This program removes the problem in no time
Eighteen sessions that will make you get those nasty double unders!
Each session consists of
* Warmup
* Skill
* Plyometrics
* Strength
* Endurance
And we increase the level of difficulty every week! In the end you will have the ability to string together sets of 40-60 unbroken double unders with a breeze. Money back guarantee.
Try it out if you want to get Double Unders and to break in a great habit!
Front Squat on chains
Increases your front squat in 9 weeks by using chains and lots of pause work.
Weightlifting starter
A program for you that have grown out of CrossFit classes and want to develop some serious weightlifting. The program spans to 4-5 sessions per week for 4 weeks or if you choose to spread it out over 6 weeks for 3 times a week that is also excellent!
Turbine
Increase your Endurance in CrossFit!
This program is for you who needs to improve your Aerobic and Anaerobic Conditioning.
Are you strong and gymnasty but always feel like the 15min+ AMRAPs or the low skill gruntwork leaves you dead?
Then this program is for you!
Turbine is a 24 session program that easily can be combined with your own strength program (or you can check out the strength programs we have to offer).
You can train this program for 1-4 sessions / week. If you choose 4 sessions then a week would look like this.
1 High intensity aerobic workout with low skill.
1 Low intensity Steady State workout.
1 Barbell Cycling workout.
1 Regional/Open Chipper-style workout.
Beginner
CrossFit for beginners
Introduction Beginner is the introduction to our principles and methods. You will learn from the ground up howto perform the weightlifting movements and the connected accessory. We expect you to have developed a better feel for weightlifting, gymnastics and a whole bunch of skills in these 48 sessions.
When you step into the next level you will have a much easier time establishing true PRs based on technique not just raw strength. Raw strength just takes you so far and in our experience will get you injured over time.
In this block there will be no fixed percentages, we will guide you by feel and focus on the movement.
We will teach you the basics of "body line drills", bent and straight arm gymnastics and the benefits of them. We will develop your feel for the carryover from just a "solid hollow rock and a strong core" hollow rock all the way into a bar/ring muscle-up. We will teach you the foundation of learning handstands
The program is oriented in 3-4 days a week and the program should take no more than 90mins to complete. We have added most of the videos directly in the program but feel free to search our youtube channel.
All exercises in this program should be done with quality in mind, reduce weight and perform the exercise with the correct technique and feeling. Only speed up when you master the movement. No rushing.
Duration: 48 sessions, 3-4 sessions per week and 90 mins per session including warmup.
The program is heavily influenced by our key performance corner stones; Weightlifting, gymnastics, conditioning and odd objects.
Weightlifting
We build your foundation from the ground up. The perfect way to start weightlifting. Learn proper technique before you ramp-up in weights and truly can enjoy the weightlifting in our other programs.
Gymnastics
Get strong first. We will over the course of these twelve weeks train gymnastic movements every session. At first on a very basic level and in the end we will approach the levels of Intermediate. You will develop the strength to get those first strict pull-ups, develop your core and improve the pressing strength to achieve pushups and the foundation of handstand pushups. If you are already at those levels you will still benefit from the program since all our exercises can be made harder.
Conditioning
We strongly believe that for you to develop optimum performance you need to spend time performing conditioning so the program consists of pretty long conditioning while we still need to keep the promised time frame. This program is pretty tough but it is programmed smart. We want you to be recovered prior to the next session. You will go very hard once a week.
Odd Objects
In the recent years The sport of fitness has been very influenced by Strongman implements. We love this movement and our programs utilise equipment such as farmers walk, yoke carry, sandbag, kettlebells, dumbbells basically anything that is odder to move than a 28mm barbell. This as well will prepare you for life in general since life situations rarely come with a perfectly loaded barbell with balanced Eleiko plates.
Are you ready?
Test Beginner, you have nothing to lose!
Fit with Dumbbells
Dumbbells are the universal tool found in gyms, hotels, and even peoples in garages or basements! This is a universal training program that is simple but not easy.
Every session has a warmup, strength and a conditioning piece plus I love to program pump finishers and dumbbells are just excellent for that task so expect to get that nice pump feeling from this program!
What you need
✅ 2 Dumbbells 10-22,5kg depending on your ability. A classic recommendation is 2x22.5kg for males and 2x15kg for females but anything you have access to will do. You can easily replace the dumbbells with kettlebells
16 sessions, 2-4 times a week and no more than 60 minutes of full body Dumbbell training to get you fitter than you think!
Are you ready?
Functional Push
Functional Push is a training plan where we combine building mass and strength in less than 60 mins per session. This is a perfect follow-up to the training plan Functional Pump.
Sixteen sessions with Functional exercises for strength and baseline conditioniong. If you are on the look for creating a solid foundation for becoming a bad-ass then stop right here and activate.
You can practice this program 3-4 sessions per week for optimal results and even 2 times a week will give you improvements.
What it is 60 minutes of highly effective strength training with medium rep ranges combined with high rep rep ranges to maximise strength & hypertrophy and to get a conditioning effect. There are no complex weightlifting exercises, just brute strength. If you want to increase your squat, deadlift, press and pull-up strength and combine it with aesthetics this program will do the job.
What to expect You will get stronger in the Squat, Pull-ups, Benchpress and Deadlift. You will improve the shoulder press. You will learn a ton of exercises that will hit the abs, glutes, arms, shoulders and more.
Is it for me? Yes it is. Regardless if you are a novice or pretty advanced i bet you will be challenged at your level.
Most bang for the buck If you are in shortage of time you need to train the most bang for the buck exercises and some of them are.
Squats, Military press, Deadlifts, Barbell rowing and Benchpress. We highly empathize core and body-weighted exercises in the accessory section every session.
Symmetry We prioritize upper and lower body equally so for example if you are on the look for developing your pull-ups this program is for you.
What it is not This is not a CrossFit or conditioning program however you will develop a conditioning capacity to move big loads quicker. If you are in serious need of a conditioning program I highly suggest that you combine this program with Dynamo or Turbine.
Lets roll on Functional Push!
Freestanding Handstand
Nine week Handstand training to get off the wall out on the floor to get that freestanding handstand and handstand walk!
Each session takes approximately 30 minutes to complete
Handstand specific warmups
Wrist strength
Core training
Three days per week
Handstand + Handstand walk progression
Gymnastic mobility
A program that will develop your gymnastic possibilities by increasing both strength and mobility in tough positions.
This program takes about 30 minutes to complete. Four sessions which you can perform 3-4 times a week for as long as you like.
Functional Pump
Functional Pump is a training plan where we focus on building some serious mass in less than 60 mins per session.
Sixteen sessions with Functional exercises for hypertrophy and baseline conditioniong. If you are on the look for creating a solid foundation for becoming a bad-ass then stop right here and activate.
You can practice this program 3-4 sessions per week for optimal results and even 2 times a week will give you improvements.
What it is 60 minutes of highly effective strength training with short rests, high rep ranges to combine hypertrophy with a conditioning effect. There are no complex weightlifting exercises, just brute strength where we utilize odd objects such as kettlebells, dumbbells, sleds and sandbags. Obviously you will get comfy with the barbell.
Most bang for the buck If you are in shortage of time you need to train the most bang for the buck exercises and some of them are.
Squats, Military press, Deadlifts, Barbell rowing and Benchpress. We highly empathize core and body-weighted exercises in the accessory section every session.
Symmetry We prioritize upper and lower body equally so for example if you are on the look for developing your pull-ups this program is for you.
What it is not This is not a CrossFit or conditioning program however you will develop a conditioning capacity to move big loads quicker. If you are in serious need of a conditioning program I highly suggest that you combine this program with Dynamo or Turbine.
Lets roll on Functional Pump!
Leg strength
This is a six week squat cycle where you maintain your olympic weightlifting.
The program contains 30 sessions and you can train 3-5 sessions per week. The program ends with a Squat test.
This program is a great kickstarter on a long term strength plan.
Core finisher
Develop a strong and ripped midline with this program! Train along with us. Each workout are timed with music and beep timers to make it very easy for you to follow along. This program will lit your midline!
Toes to bar
This program is for you want to learn
Toes to bar
Kipping CTB
Butterfly pull-ups
Handstand pushups
This is the second program in the series and we assume that you have got your kipping pull-ups and kipping mechanics in shape! Checkout kipping pull-up if you want to really drill the kip before going into this program.
We also assume the you have a strict pull-up or two. If you do not have that then head on to the Strict pull-up program
You will get the drills to string Toes to bar, CTB, Butterfly pull-ups and Handstand pushups together. A really great tech program!
Rise training plan 2.0
What Rise 2.0 is Rise is our follow-up on Rise 1.0, the fitness program that has got hundreds of people moving good. In addition to all the things that appeared in Rise 1.0 this program also will contain weightlifting movements. However since we believe that fitness is achieved by training the most bang for the buck exercises we have limited the complexity and difficulty of said weightlifting.
Move good look good We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into The program stretches over 12 weeks, 4 days a week and each session takes 75-90mins
Video and explanations Almost every exercise in the program has a youtube video found on our channel which contains over 1000 videos. It is one of the worlds largest training exercise libraries. We believe that all movements we teach must be executed by one of our instructors. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
Bar Muscle-up
Bar Muscle-up is a 6-week program where you will learn Butterfly Chest to bar pull-ups, Ring Dips and of course the Bar Muscle-up!
We expect that you have some solid strict pull-ups and your kipping mechanics in place.
This is the third program in the Kipping series and the follow-up to the Toes to bar program.
We are very proud of this program and it has been requested for a long time
Strict Muscle-up One
What Muscle-Up ONE is
It is a seven week upper body focused program splitted in three days a week giving 21 days of great and throught through training.
Build strong positions to be able to later on put it all together.
Develop a strong foundation. Without strength you will get nowhere.
The goal of the program is to develop all foundations for a strict muscle-up but you will also increase your entire upper body strength and midline! You will develop your strict pull-ups, dips, ring dips, handstand pushups and more!
The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri but you can obviously train any given day of the week as long as you have one rest day in between sessions.
Additional benefits
Improve the foundation for all gymnastics
Build a strong midline
Increase your benchpress and shoulder press
Increase all your upper body pulling
Videos & explanations
All exercises have a detailed video from our own Youtube channel and we give detailed instructions on how to perform the exercises.
Feedback
We heavily rely on a journaling system to get all data about you into the system. From testing to regular training logging. This enables us to give you great recommendations moving forward.
If you want that muscle-up then this program is for you.
Get immensly fit in 48 sessions of the best training method for fitness there is. Strong, jacked and conditioned. You will become a better mover and look great.
What Rise is Rise is inspired by the Functional Bodybuilding movement with an aim in getting you strong and healthy. It also has an aim in fitting into peoples lives so the timeframe is dedicated to people that want to spend some time with a serious training program but who cannot dedicate three hours at the gym. We want you to feel good while training and to really feel the improvements. Every session is planned in detail.
Move good look good We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into The program stretches over 48 sessions to be trained at your pace, each session takes 75-90mins.
Video and explanations Almost every exercise in the program has a youtube video found on our channel. We have produced over 200 videos for this program only so you better will get the feel for how to perform a movement. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
An example session can look like this. For simplicity we have removed all the videos.
Warmup 3 rounds not for time - focus is to activate muscles & get warm. 300m row + 10 shuttle runs 10 lateral steps right + left with band 10 glute bridges with band - 2s pause in top of each rep 10s dead hang pronated grip + 10s dead hang supinated grip 10 scapula pushups 20-40s wall sit with band
Strength A: Build to a heavy 3 Front Squat - tempo 32x1. 32x1 = 3s down - 2s pause in bottom - up - 1s in the top. If you can not hold this tempo, do not continue building.
This exercise is part of our test-battery and for tracking purposes please register results here: http://gorillafitness.se/athlete/registerWorkout.do?workoutId=613
For future comparison it is wise to note weight, feel and maybe even shoot a video of the performance.
Notes:
Focus here is to always keep the tempo. Important to keep your chest high all the time.
B: E4minute x 4 sets 6/6 Single Arm KB Bulgarian Split Squat AMRAP (minus 2 reps) Ring Row - tempo 3030
When performing a split squat key is to let the knee track over you toes, not too much in front of them. If your right leg is working, keep the KB in left front rack, and vice versa.
Ring row - same as the squat, make sure to keep the tempo. When you cant, stop right away.
AMRAP: AsManyRepsAsPossible
C: E4minute x 4 sets 6 Double DB Bench Press (build to a heavy 6 in 4 sets) 6-8 Single Leg RDL with DB or KB
No tempo in these movements, but make sure to do them with control. Very important that you are controlling the descent in both movements. Slow down, faster up. Do not go too heavy. If you are moving well you can go heavier each round. Make sure that you are getting a stretch benefit in the bottom of the DB Benchpress and that you truly are locking out the elbows in the top.
Conditioning
D: AMRAP 12 minutes 15+15m Rope Pull 60/40kg 10 Double DB Z-Press - Alternate arm (5 per arm) 8 Sandbag or D Ball Squats
The purpose of this piece is to get a good pump, and of course some endurance in your pushing/pulling.
Rope Pull - if the weight is too heavy, scale. Do not use your hips. The only thing working should be your arms/lats. Try to keep your back in line with the floor.
Z-Press - pick a weight you can do 12-13 reps with so 10 isnt way too heavy.
Squats - no leaning forward. Keep your chest high. They should be unbroken so pick a weight you can handle.
Dynamo
A thought through conditioning program that spans over 16 sessions!
This is a program for you that wants a serious kickstart to your conditioning
Strict HSPU One
This program develops your strength in all kinds of handstanding. During six weeks, three times a week you will practice strict handstand pushups, develop your core, your handstands and continue to build your pulling strength.
You will be a stronger, inverted human after this program, guaranteed.
A new total
Increase your total in the lifts!
During 30 sessions we increase the intensity and prepares you for a new max or a competition.
Can be practiced 3-5 times a week for optimal results.
An excellent program to use as a finishing touch prior to a meet.
Core strength
A four week, twelve sessions complete core program that will lit your abs.
Strict Pull-up
In six weeks develop your push and pulling strength. The program is perfect for a beginner that understand the basics but now needs to master it. There are no shortcuts.
Target audience:
* You want to develop the strength to perform one strict pull-up
* You want to get the foundation to one day get a muscle-up. The scope to get that muscle-up is in the Muscle-up ONE which is the program following this.
Handstand mobility
Are you bending like a banana when you are doing your handstands or handstand walking? Chances are that you lack mobility in your shoulders, upper back, wrists or perhaps biceps or more.¨
This program helps you to alleviate your mobility problems to achieve a better overhead position in general and handstand position in specific.
Deadlift volume
Improve your deadlifts!
A smart and proven program to push your deadlift while still working the olympic lifts. This program was run in the competitor program and it worked like a charm so we want to share it. It is a perfect program to both build capacity in your posterior chain and in the end we go high in intensity.
What it is:
6 weeks training, five days a week
* Deadlifting three times a week.
* Weightlifting everyday
* Squats twice a week.
* Weightlifting upper body assistance in form of push presses, snatch grip push presses, shoulder presses and pull-ups.
Peaking Intermediate
Optimize your competition preparation!
Seven weeks program including a week with a structured deload.
Four sessions a week
Competition visualization, mindset and more.
This program is suitable for Intermediates.
Optimera dina tävlingsförberedelser.
Detta är ett sjuveckors program med en veckas strukturerad deload. Fyra dagar per vecka, ett pass per dag. Sista veckan skriver vi en del om hur du kan förbereda dig på tävling rent mentalt. Dos and donts.
Kom förberedd till din tävling!
Press n Pull
Grow arms lika a Gorilla. We used to joke about that a feat of being a Gorilla was to at least shoulder press your bodyweight. With this program I shoot for pressing 110% of my bodyweight, breaking the infamous barrier of 100kg. While I am at it I aim to raise my weighted pull-up with 6-8kg as well.
This is a complete upper body program suitable for anyone that want to break barriers.
Experience: You need to have a minimum of six strict pull-ups to get the most out of the program on the pulling side. On the pressing side there is no lower barrier.
Bodyweight one
This program routine is intended for beginner to intermediates and is an excellent program to use when you do not have access to a gym. Perform it 2-4 times a week to build or maintain your fitness. It is very simple but also very effective.
Ring Muscle-up
You have mastered the Bar Muscle-up but you still have not nailed the rings yet.
Three times a week for six weeks we focus on the ring muscle-up and ring-muscle-up alone. In our other programs we drill more movements but here we put the Ring Muscle-up on a piedestal.
With this program you will finally get it!
Minimalist Pump
This training plan is for you who want to get jacked with as little equipment as possible.
Sixteen full body training sessions, 3-4 times per week and every session less than 60 minutes. If you are on the look in creating a fit and strong body with little equipment then this training plan is for you.
What it is Less than 60 minutes of highly effective training with short rests, high rep ranges to combine hypertrophy with a conditioning effect. Easy to read and to follow the program on the website or in the app. No complex movements just get ready to work!
Every session has a warmup, a strength and a conditioning portion to get you as fit as possible in no time! In the end of every session you will have a core and pump finisher to leave the session with a great feel.
For optimal results you need
✅ Two kettlebells: one light and one heavy. Example 16kg + 32kg for males and 12kg + 24kg for women.
✅ Two resistance bands: One light (red) and one a bit sturdier, the rogue
green is perfect
✅ A door frame pull-up bar like
this one or a rack pull-up bar.
With this investment you can perform all exercises in this program no matter how advanced or beginner you are.
I can only invest in one kettlebell and one band The program can be done with one kettlebell and one band. Make sure to get a medium heavy kettlebell. A weight you can Push Press.
Are you ready for some serious pump?
Revive 1.0
No more pain only gain!
This program is the personal program of the headcoach himself. Marcus Herou.
You will train the same sessions as Marcus. You will get exact details on basically every move done during the session. Detailed feeling explanation and sought stimuli.
For whom?
The program is targeted towards any or all of:
Retired competitors that wants to train serious but that cannot follow a competitor or youngster template
Someone that could be pretty advanced but just want to train for allroundness and still wants to improve skills
Someone that is tired of kipping and snatching all week long
You hate those 5 min lactic workouts that leave you sore for days
You want to be able to move good without pain
You dream about performing a one-arm pull-up or 7m L-sit rope climbs while still pulling 2,5 x bw deadlifts
You should be able to handstand walk decently, perform a strict muscle-up. This program will train you in this but in bigger volume and difficulty
What is it?
Leg and pchain allroundness
Gymnastic skills from planche, handstands, handstand walks, press to handstand, front levers you name it
Lots of chin-ups, strict muscle-ups, dips, handstand pushups etc
Aerobic capacity focus - stuff that builds without leaving you sore
Typical session
A: Detailed warmup for the session theme
B: Compound lower body movement ie Back Squat, Deadlift, Yoke Carry etc
C1: Upper body pull ie Pull-ups behind the neck, seal rows, strict muscle-ups etc
C2: Lower body assistance ie Step-ups, lunges, split squats etc
D: Gymnastics / Midline ie Front lever, handstands, press to handstand, planche etc
E: Conditioning for the session theme
Kipping Pull-up
The kipping pull-up program is the first program in our kipping series from pull-ups to muscle-ups.
You will build the correct mechanics to set you up for success in the long run. We start the muscle-up journey here!
18 sessions with a recommended span over 6 weeks but you can spread it across a longer time if that suits you.
First pull
Develop your pulling strength!
I this program we are developing the first and second pull like crazy and you will rip the barbell of the floor in the end of the block. Of course we continue practicing the classic lifts and squats as well during this block. You will be a stronger athlete after this.
30 sessions, 3-5 sessions per week ending with a maxout in the Snatch and Clean & Jerk
No equipment fitness
Get fit by using your home interior!
16 full body sessions to be done at home 3-4 times a week. Every session is less than 60 minutes and contains excellent mobility, strength progressions and conditioning to get you in shape in no time.
Easy to follow training on the web or in the app.
Every session contains
✅ Warmup and mobility
✅ Strength & Core
✅ Conditioning
✅ Relentless Method progression principles
✅ Only equipment needed is a chair and a table.
Are you ready for some no equipment fitness?
Machine Triathlon
This program is made for anyone that wants to master the three most popular conditioning machines and can spend 2-4 sessions per week in becoming a total badass.
Working on three modalities is more fun than working on only one since it brings more variation but still is so specific that you will improve on technical aspects.
Attached to the program are skill training on the rower, ski-erg and assault bike. Seriously some of the best skill advice you can get out there and if you follow the drills these machines will become the fun in your other mixed modal activities aka CrossFit. I always like when the rower appears for instance since I love rowing.
A total of 21 sessions to make you the badass you deserve. Each session takes approx 45-60 mins to complete from the time you enter the training floor.
Are you ready to test out Machine Triathlon?
The Great Wall Of Handsta...
You are closing in on the handstand but you have issues balancing off the wall and in your kickups. This program will give you the final pieces before we move on to the grand final program.
This program is for you who wants to develop your handstand walk and your freestanding handstand
4 weeks, 3 times a week
30 minutes
Strong shoulders and core
Handstand and handstand walk
Strict Muscle-up Two
What Muscle-up TWO is
Muscle-up TWO is where you put it all together.
Continued strength work but a big focus on the transitioning part of the muscle-up. The transition is where most fail so in this program we address that in every session for a total of 18 training sessions and a final test week.
The program will make all your gymnastics stronger, improve your upper body strength and body awareness.
Getting the hang of how to piece a muscle-up together transfers very well into other kinds of gymnastics so this is a very important program for your gymnastic progression.
Timeframe
7 weeks, 3 days a week where we want you to have a minimum of one rest day in between sessions.
Journaling and feedback
You log your every session into a training log which we as admins can see and use as guidance tool to help you forward.
Video and explanations Almost every exercise in the program has a youtube video found on our channel. We give detailed explanations on how to perform all movements.
What to expect
You should expect an upper body burn that you never experienced before unless you are a bodybuilder. We almost have progression guarantee of this program since so many have got success from the program. This is one of the most successful programs we ever made. We want you to get that muscle-up.
Example of a drill
The negative muscle-up on floor. Where other programs fail we have solutions. This is one of them. Most people are too weak to perform the negative muscle-up properly so we created a version which is floor supported. Make no mistake even this version can be hard especially the transitioning. Spend time in the transitioning and you will prosper.
A five-week front squat program where you squat 3 times a week for five weeks and test a new 1RM in the end of the cycle.
Passion for running
Do you want to improve your Cooper test or 5k run? Just to get comfortable at running?
This program is for the person that wants to develop in the 15-30 min range but obviously both shorter and longer ranges will automatically improve when running speed, economy and overall endurance improves.
This is particular true the less experienced the athlete is and this program can be done at any level and it is very smart and adjusts to your individual pace. This means that this program can be used by complete beginners and advanced runners.
Can I really get on this running program? If you can jog for 5mins then you will get great benefit from the program.
Is it too easy for me? I am pretty good at running The paces are individually tailored and I would be surprised if even the 5k, sub 20min runner would not get great benefit from this program.
Technique We have specific running warmups and drills in the program. You will improve your running skill and running overall will be more fun.
Some of the drills like running takeoffs are obviously best done on track or if you have access to a 20m sled push area but most of the skills can be done inside a gym.
The program can be done on
1. Track, trail or just outside
2. On a regular gym treadmill (we recommend a 2% incline)
We are developing a program specifically for the curve band. Stay tuned about that.
The program contains 23 sessions and a recommendation is to run 2-3 times a week and can even be done 4 times a week for the advanced runner.
Lets develop that passion for running!
Gymnastic mobility #2
The second installation of Gymnastic Mobility
The perfect companion with your gymnastic or weightlifting program. It strengthens you in end range positions which will make it easier to get into those tough positions.
The program spans over four weeks, three times a week but you can do it for as long as you like, as often as you like and while you get results.
Pushup
In six weeks develop your push and pulling strength. The program is perfect for a beginner that really wants to master the basics. There are no shortcuts.
Target audience:
* You want to develop the strength to perform five full range of motion pushups according to this standard.
* You want to get the foundation to one day get a strict pull-up. The scope to get a strict pull-up is in the following program after this.
Bench n row
For you who want to get a lot stronger in the upper body. You will develop the foundation for improving your gymnastics or if you already are proficient you will build to a new 1RM on Benchpress and Seal Row.
The program consists of both barbell, gymnastics and bodybuilding movements.
Strict HSPU Two
This is a progression from HSPU ONE.
The program is very similar to ONE but contains a lot more advanced gymnastics so we urge that you perform ONE first.
The goal of the program is to develop your pressing and pulling strength in general but with specific focus towards the handstand and handstand pushup.
Similar to ONE we have lots of straight arm strength pieces.
These pieces will increase your handstand ability and will carry over into ring and bar work.
The line drills are very important for creating the right handstand line.
Other benefits of the program is that you will increase your pull-ups, dips, benchpress, shoulder press and even the foundation for handstand walking.
The program is a mix of gymnastics and classic barbell / db exercises.
The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri
Week 1 is test week introducing volume
Week 2 is high volume week
Week 3 is a lower volume week
Week 4 & 5 are high volume weeks
Week 6 is a lower volume week.
Week 7 is retest week
Bodyweight two
This program routine is intended for you who can perform a set of strict pull-ups and is an excellent program to use when you do not have access to a gym. Perform it 2-4 times a week to build or maintain your fitness. It is very simple but also very effective.
If you cannot perform a strict pull-up yet then perform this routine
Muscle-up endurance #1
This program is for you who have 1, 2 or 3 muscle-ups want to pack on 1 or 2 more.
You will practice three times a week for four weeks.
Muscle-up endurance #2
For you who have about 5 muscle-ups and want to move up to the 10 muscle-up range!
Four weeks, muscle-ups 3 times a week. Your hands will be sore, your triceps and pecs huge and you will get closer to your goal.
Double Unders
Become awesome at Double Unders! We have all been there. This program removes the problem in no time
Eighteen sessions that will make you get those nasty double unders!
Each session consists of
* Warmup
* Skill
* Plyometrics
* Strength
* Endurance
And we increase the level of difficulty every week! In the end you will have the ability to string together sets of 40-60 unbroken double unders with a breeze. Money back guarantee.
Try it out if you want to get Double Unders and to break in a great habit!
Front Squat on chains
Increases your front squat in 9 weeks by using chains and lots of pause work.
Gymnastic mobility
A program that will develop your gymnastic possibilities by increasing both strength and mobility in tough positions.
This program takes about 30 minutes to complete. Four sessions which you can perform 3-4 times a week for as long as you like.
Handstand mobility
Are you bending like a banana when you are doing your handstands or handstand walking? Chances are that you lack mobility in your shoulders, upper back, wrists or perhaps biceps or more.¨
This program helps you to alleviate your mobility problems to achieve a better overhead position in general and handstand position in specific.
Bodyweight one
This program routine is intended for beginner to intermediates and is an excellent program to use when you do not have access to a gym. Perform it 2-4 times a week to build or maintain your fitness. It is very simple but also very effective.
Gymnastic mobility #2
The second installation of Gymnastic Mobility
The perfect companion with your gymnastic or weightlifting program. It strengthens you in end range positions which will make it easier to get into those tough positions.
The program spans over four weeks, three times a week but you can do it for as long as you like, as often as you like and while you get results.
Bodyweight two
This program routine is intended for you who can perform a set of strict pull-ups and is an excellent program to use when you do not have access to a gym. Perform it 2-4 times a week to build or maintain your fitness. It is very simple but also very effective.
If you cannot perform a strict pull-up yet then perform this routine
Turbine
Increase your Endurance in CrossFit!
This program is for you who needs to improve your Aerobic and Anaerobic Conditioning.
Are you strong and gymnasty but always feel like the 15min+ AMRAPs or the low skill gruntwork leaves you dead?
Then this program is for you!
Turbine is a 24 session program that easily can be combined with your own strength program (or you can check out the strength programs we have to offer).
You can train this program for 1-4 sessions / week. If you choose 4 sessions then a week would look like this.
1 High intensity aerobic workout with low skill.
1 Low intensity Steady State workout.
1 Barbell Cycling workout.
1 Regional/Open Chipper-style workout.
Fit with Dumbbells
Dumbbells are the universal tool found in gyms, hotels, and even peoples in garages or basements! This is a universal training program that is simple but not easy.
Every session has a warmup, strength and a conditioning piece plus I love to program pump finishers and dumbbells are just excellent for that task so expect to get that nice pump feeling from this program!
What you need
✅ 2 Dumbbells 10-22,5kg depending on your ability. A classic recommendation is 2x22.5kg for males and 2x15kg for females but anything you have access to will do. You can easily replace the dumbbells with kettlebells
16 sessions, 2-4 times a week and no more than 60 minutes of full body Dumbbell training to get you fitter than you think!
Are you ready?
Beginner
CrossFit for beginners
Introduction Beginner is the introduction to our principles and methods. You will learn from the ground up howto perform the weightlifting movements and the connected accessory. We expect you to have developed a better feel for weightlifting, gymnastics and a whole bunch of skills in these 48 sessions.
When you step into the next level you will have a much easier time establishing true PRs based on technique not just raw strength. Raw strength just takes you so far and in our experience will get you injured over time.
In this block there will be no fixed percentages, we will guide you by feel and focus on the movement.
We will teach you the basics of "body line drills", bent and straight arm gymnastics and the benefits of them. We will develop your feel for the carryover from just a "solid hollow rock and a strong core" hollow rock all the way into a bar/ring muscle-up. We will teach you the foundation of learning handstands
The program is oriented in 3-4 days a week and the program should take no more than 90mins to complete. We have added most of the videos directly in the program but feel free to search our youtube channel.
All exercises in this program should be done with quality in mind, reduce weight and perform the exercise with the correct technique and feeling. Only speed up when you master the movement. No rushing.
Duration: 48 sessions, 3-4 sessions per week and 90 mins per session including warmup.
The program is heavily influenced by our key performance corner stones; Weightlifting, gymnastics, conditioning and odd objects.
Weightlifting
We build your foundation from the ground up. The perfect way to start weightlifting. Learn proper technique before you ramp-up in weights and truly can enjoy the weightlifting in our other programs.
Gymnastics
Get strong first. We will over the course of these twelve weeks train gymnastic movements every session. At first on a very basic level and in the end we will approach the levels of Intermediate. You will develop the strength to get those first strict pull-ups, develop your core and improve the pressing strength to achieve pushups and the foundation of handstand pushups. If you are already at those levels you will still benefit from the program since all our exercises can be made harder.
Conditioning
We strongly believe that for you to develop optimum performance you need to spend time performing conditioning so the program consists of pretty long conditioning while we still need to keep the promised time frame. This program is pretty tough but it is programmed smart. We want you to be recovered prior to the next session. You will go very hard once a week.
Odd Objects
In the recent years The sport of fitness has been very influenced by Strongman implements. We love this movement and our programs utilise equipment such as farmers walk, yoke carry, sandbag, kettlebells, dumbbells basically anything that is odder to move than a 28mm barbell. This as well will prepare you for life in general since life situations rarely come with a perfectly loaded barbell with balanced Eleiko plates.
Are you ready?
Test Beginner, you have nothing to lose!
Dynamo
A thought through conditioning program that spans over 16 sessions!
This is a program for you that wants a serious kickstart to your conditioning
Rise training plan 1.0
Get immensly fit in 48 sessions of the best training method for fitness there is. Strong, jacked and conditioned. You will become a better mover and look great.
What Rise is Rise is inspired by the Functional Bodybuilding movement with an aim in getting you strong and healthy. It also has an aim in fitting into peoples lives so the timeframe is dedicated to people that want to spend some time with a serious training program but who cannot dedicate three hours at the gym. We want you to feel good while training and to really feel the improvements. Every session is planned in detail.
Move good look good We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into The program stretches over 48 sessions to be trained at your pace, each session takes 75-90mins.
Video and explanations Almost every exercise in the program has a youtube video found on our channel. We have produced over 200 videos for this program only so you better will get the feel for how to perform a movement. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
An example session can look like this. For simplicity we have removed all the videos.
Warmup 3 rounds not for time - focus is to activate muscles & get warm. 300m row + 10 shuttle runs 10 lateral steps right + left with band 10 glute bridges with band - 2s pause in top of each rep 10s dead hang pronated grip + 10s dead hang supinated grip 10 scapula pushups 20-40s wall sit with band
Strength A: Build to a heavy 3 Front Squat - tempo 32x1. 32x1 = 3s down - 2s pause in bottom - up - 1s in the top. If you can not hold this tempo, do not continue building.
This exercise is part of our test-battery and for tracking purposes please register results here: http://gorillafitness.se/athlete/registerWorkout.do?workoutId=613
For future comparison it is wise to note weight, feel and maybe even shoot a video of the performance.
Notes:
Focus here is to always keep the tempo. Important to keep your chest high all the time.
B: E4minute x 4 sets 6/6 Single Arm KB Bulgarian Split Squat AMRAP (minus 2 reps) Ring Row - tempo 3030
When performing a split squat key is to let the knee track over you toes, not too much in front of them. If your right leg is working, keep the KB in left front rack, and vice versa.
Ring row - same as the squat, make sure to keep the tempo. When you cant, stop right away.
AMRAP: AsManyRepsAsPossible
C: E4minute x 4 sets 6 Double DB Bench Press (build to a heavy 6 in 4 sets) 6-8 Single Leg RDL with DB or KB
No tempo in these movements, but make sure to do them with control. Very important that you are controlling the descent in both movements. Slow down, faster up. Do not go too heavy. If you are moving well you can go heavier each round. Make sure that you are getting a stretch benefit in the bottom of the DB Benchpress and that you truly are locking out the elbows in the top.
Conditioning
D: AMRAP 12 minutes 15+15m Rope Pull 60/40kg 10 Double DB Z-Press - Alternate arm (5 per arm) 8 Sandbag or D Ball Squats
The purpose of this piece is to get a good pump, and of course some endurance in your pushing/pulling.
Rope Pull - if the weight is too heavy, scale. Do not use your hips. The only thing working should be your arms/lats. Try to keep your back in line with the floor.
Z-Press - pick a weight you can do 12-13 reps with so 10 isnt way too heavy.
Squats - no leaning forward. Keep your chest high. They should be unbroken so pick a weight you can handle.
Peaking Intermediate
Optimize your competition preparation!
Seven weeks program including a week with a structured deload.
Four sessions a week
Competition visualization, mindset and more.
This program is suitable for Intermediates.
Optimera dina tävlingsförberedelser.
Detta är ett sjuveckors program med en veckas strukturerad deload. Fyra dagar per vecka, ett pass per dag. Sista veckan skriver vi en del om hur du kan förbereda dig på tävling rent mentalt. Dos and donts.
Kom förberedd till din tävling!
Minimalist Pump
This training plan is for you who want to get jacked with as little equipment as possible.
Sixteen full body training sessions, 3-4 times per week and every session less than 60 minutes. If you are on the look in creating a fit and strong body with little equipment then this training plan is for you.
What it is Less than 60 minutes of highly effective training with short rests, high rep ranges to combine hypertrophy with a conditioning effect. Easy to read and to follow the program on the website or in the app. No complex movements just get ready to work!
Every session has a warmup, a strength and a conditioning portion to get you as fit as possible in no time! In the end of every session you will have a core and pump finisher to leave the session with a great feel.
For optimal results you need
✅ Two kettlebells: one light and one heavy. Example 16kg + 32kg for males and 12kg + 24kg for women.
✅ Two resistance bands: One light (red) and one a bit sturdier, the rogue
green is perfect
✅ A door frame pull-up bar like
this one or a rack pull-up bar.
With this investment you can perform all exercises in this program no matter how advanced or beginner you are.
I can only invest in one kettlebell and one band The program can be done with one kettlebell and one band. Make sure to get a medium heavy kettlebell. A weight you can Push Press.
Are you ready for some serious pump?
Bodyweight one
This program routine is intended for beginner to intermediates and is an excellent program to use when you do not have access to a gym. Perform it 2-4 times a week to build or maintain your fitness. It is very simple but also very effective.
No equipment fitness
Get fit by using your home interior!
16 full body sessions to be done at home 3-4 times a week. Every session is less than 60 minutes and contains excellent mobility, strength progressions and conditioning to get you in shape in no time.
Easy to follow training on the web or in the app.
Every session contains
✅ Warmup and mobility
✅ Strength & Core
✅ Conditioning
✅ Relentless Method progression principles
✅ Only equipment needed is a chair and a table.
Are you ready for some no equipment fitness?
Machine Triathlon
This program is made for anyone that wants to master the three most popular conditioning machines and can spend 2-4 sessions per week in becoming a total badass.
Working on three modalities is more fun than working on only one since it brings more variation but still is so specific that you will improve on technical aspects.
Attached to the program are skill training on the rower, ski-erg and assault bike. Seriously some of the best skill advice you can get out there and if you follow the drills these machines will become the fun in your other mixed modal activities aka CrossFit. I always like when the rower appears for instance since I love rowing.
A total of 21 sessions to make you the badass you deserve. Each session takes approx 45-60 mins to complete from the time you enter the training floor.
Are you ready to test out Machine Triathlon?
Passion for running
Do you want to improve your Cooper test or 5k run? Just to get comfortable at running?
This program is for the person that wants to develop in the 15-30 min range but obviously both shorter and longer ranges will automatically improve when running speed, economy and overall endurance improves.
This is particular true the less experienced the athlete is and this program can be done at any level and it is very smart and adjusts to your individual pace. This means that this program can be used by complete beginners and advanced runners.
Can I really get on this running program? If you can jog for 5mins then you will get great benefit from the program.
Is it too easy for me? I am pretty good at running The paces are individually tailored and I would be surprised if even the 5k, sub 20min runner would not get great benefit from this program.
Technique We have specific running warmups and drills in the program. You will improve your running skill and running overall will be more fun.
Some of the drills like running takeoffs are obviously best done on track or if you have access to a 20m sled push area but most of the skills can be done inside a gym.
The program can be done on
1. Track, trail or just outside
2. On a regular gym treadmill (we recommend a 2% incline)
We are developing a program specifically for the curve band. Stay tuned about that.
The program contains 23 sessions and a recommendation is to run 2-3 times a week and can even be done 4 times a week for the advanced runner.
Lets develop that passion for running!
Bodyweight two
This program routine is intended for you who can perform a set of strict pull-ups and is an excellent program to use when you do not have access to a gym. Perform it 2-4 times a week to build or maintain your fitness. It is very simple but also very effective.
If you cannot perform a strict pull-up yet then perform this routine
Double Unders
Become awesome at Double Unders! We have all been there. This program removes the problem in no time
Eighteen sessions that will make you get those nasty double unders!
Each session consists of
* Warmup
* Skill
* Plyometrics
* Strength
* Endurance
And we increase the level of difficulty every week! In the end you will have the ability to string together sets of 40-60 unbroken double unders with a breeze. Money back guarantee.
Try it out if you want to get Double Unders and to break in a great habit!
Beginner
CrossFit for beginners
Introduction Beginner is the introduction to our principles and methods. You will learn from the ground up howto perform the weightlifting movements and the connected accessory. We expect you to have developed a better feel for weightlifting, gymnastics and a whole bunch of skills in these 48 sessions.
When you step into the next level you will have a much easier time establishing true PRs based on technique not just raw strength. Raw strength just takes you so far and in our experience will get you injured over time.
In this block there will be no fixed percentages, we will guide you by feel and focus on the movement.
We will teach you the basics of "body line drills", bent and straight arm gymnastics and the benefits of them. We will develop your feel for the carryover from just a "solid hollow rock and a strong core" hollow rock all the way into a bar/ring muscle-up. We will teach you the foundation of learning handstands
The program is oriented in 3-4 days a week and the program should take no more than 90mins to complete. We have added most of the videos directly in the program but feel free to search our youtube channel.
All exercises in this program should be done with quality in mind, reduce weight and perform the exercise with the correct technique and feeling. Only speed up when you master the movement. No rushing.
Duration: 48 sessions, 3-4 sessions per week and 90 mins per session including warmup.
The program is heavily influenced by our key performance corner stones; Weightlifting, gymnastics, conditioning and odd objects.
Weightlifting
We build your foundation from the ground up. The perfect way to start weightlifting. Learn proper technique before you ramp-up in weights and truly can enjoy the weightlifting in our other programs.
Gymnastics
Get strong first. We will over the course of these twelve weeks train gymnastic movements every session. At first on a very basic level and in the end we will approach the levels of Intermediate. You will develop the strength to get those first strict pull-ups, develop your core and improve the pressing strength to achieve pushups and the foundation of handstand pushups. If you are already at those levels you will still benefit from the program since all our exercises can be made harder.
Conditioning
We strongly believe that for you to develop optimum performance you need to spend time performing conditioning so the program consists of pretty long conditioning while we still need to keep the promised time frame. This program is pretty tough but it is programmed smart. We want you to be recovered prior to the next session. You will go very hard once a week.
Odd Objects
In the recent years The sport of fitness has been very influenced by Strongman implements. We love this movement and our programs utilise equipment such as farmers walk, yoke carry, sandbag, kettlebells, dumbbells basically anything that is odder to move than a 28mm barbell. This as well will prepare you for life in general since life situations rarely come with a perfectly loaded barbell with balanced Eleiko plates.
Are you ready?
Test Beginner, you have nothing to lose!
Core finisher
Develop a strong and ripped midline with this program! Train along with us. Each workout are timed with music and beep timers to make it very easy for you to follow along. This program will lit your midline!
Core strength
A four week, twelve sessions complete core program that will lit your abs.
Kipping Pull-up
The kipping pull-up program is the first program in our kipping series from pull-ups to muscle-ups.
You will build the correct mechanics to set you up for success in the long run. We start the muscle-up journey here!
18 sessions with a recommended span over 6 weeks but you can spread it across a longer time if that suits you.
The Great Wall Of Handsta...
You are closing in on the handstand but you have issues balancing off the wall and in your kickups. This program will give you the final pieces before we move on to the grand final program.
This program is for you who wants to develop your handstand walk and your freestanding handstand
4 weeks, 3 times a week
30 minutes
Strong shoulders and core
Handstand and handstand walk
Turbine
Increase your Endurance in CrossFit!
This program is for you who needs to improve your Aerobic and Anaerobic Conditioning.
Are you strong and gymnasty but always feel like the 15min+ AMRAPs or the low skill gruntwork leaves you dead?
Then this program is for you!
Turbine is a 24 session program that easily can be combined with your own strength program (or you can check out the strength programs we have to offer).
You can train this program for 1-4 sessions / week. If you choose 4 sessions then a week would look like this.
1 High intensity aerobic workout with low skill.
1 Low intensity Steady State workout.
1 Barbell Cycling workout.
1 Regional/Open Chipper-style workout.
Fit with Dumbbells
Dumbbells are the universal tool found in gyms, hotels, and even peoples in garages or basements! This is a universal training program that is simple but not easy.
Every session has a warmup, strength and a conditioning piece plus I love to program pump finishers and dumbbells are just excellent for that task so expect to get that nice pump feeling from this program!
What you need
✅ 2 Dumbbells 10-22,5kg depending on your ability. A classic recommendation is 2x22.5kg for males and 2x15kg for females but anything you have access to will do. You can easily replace the dumbbells with kettlebells
16 sessions, 2-4 times a week and no more than 60 minutes of full body Dumbbell training to get you fitter than you think!
Are you ready?
Beginner
CrossFit for beginners
Introduction Beginner is the introduction to our principles and methods. You will learn from the ground up howto perform the weightlifting movements and the connected accessory. We expect you to have developed a better feel for weightlifting, gymnastics and a whole bunch of skills in these 48 sessions.
When you step into the next level you will have a much easier time establishing true PRs based on technique not just raw strength. Raw strength just takes you so far and in our experience will get you injured over time.
In this block there will be no fixed percentages, we will guide you by feel and focus on the movement.
We will teach you the basics of "body line drills", bent and straight arm gymnastics and the benefits of them. We will develop your feel for the carryover from just a "solid hollow rock and a strong core" hollow rock all the way into a bar/ring muscle-up. We will teach you the foundation of learning handstands
The program is oriented in 3-4 days a week and the program should take no more than 90mins to complete. We have added most of the videos directly in the program but feel free to search our youtube channel.
All exercises in this program should be done with quality in mind, reduce weight and perform the exercise with the correct technique and feeling. Only speed up when you master the movement. No rushing.
Duration: 48 sessions, 3-4 sessions per week and 90 mins per session including warmup.
The program is heavily influenced by our key performance corner stones; Weightlifting, gymnastics, conditioning and odd objects.
Weightlifting
We build your foundation from the ground up. The perfect way to start weightlifting. Learn proper technique before you ramp-up in weights and truly can enjoy the weightlifting in our other programs.
Gymnastics
Get strong first. We will over the course of these twelve weeks train gymnastic movements every session. At first on a very basic level and in the end we will approach the levels of Intermediate. You will develop the strength to get those first strict pull-ups, develop your core and improve the pressing strength to achieve pushups and the foundation of handstand pushups. If you are already at those levels you will still benefit from the program since all our exercises can be made harder.
Conditioning
We strongly believe that for you to develop optimum performance you need to spend time performing conditioning so the program consists of pretty long conditioning while we still need to keep the promised time frame. This program is pretty tough but it is programmed smart. We want you to be recovered prior to the next session. You will go very hard once a week.
Odd Objects
In the recent years The sport of fitness has been very influenced by Strongman implements. We love this movement and our programs utilise equipment such as farmers walk, yoke carry, sandbag, kettlebells, dumbbells basically anything that is odder to move than a 28mm barbell. This as well will prepare you for life in general since life situations rarely come with a perfectly loaded barbell with balanced Eleiko plates.
Are you ready?
Test Beginner, you have nothing to lose!
Rise training plan 1.0
Get immensly fit in 48 sessions of the best training method for fitness there is. Strong, jacked and conditioned. You will become a better mover and look great.
What Rise is Rise is inspired by the Functional Bodybuilding movement with an aim in getting you strong and healthy. It also has an aim in fitting into peoples lives so the timeframe is dedicated to people that want to spend some time with a serious training program but who cannot dedicate three hours at the gym. We want you to feel good while training and to really feel the improvements. Every session is planned in detail.
Move good look good We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into The program stretches over 48 sessions to be trained at your pace, each session takes 75-90mins.
Video and explanations Almost every exercise in the program has a youtube video found on our channel. We have produced over 200 videos for this program only so you better will get the feel for how to perform a movement. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
An example session can look like this. For simplicity we have removed all the videos.
Warmup 3 rounds not for time - focus is to activate muscles & get warm. 300m row + 10 shuttle runs 10 lateral steps right + left with band 10 glute bridges with band - 2s pause in top of each rep 10s dead hang pronated grip + 10s dead hang supinated grip 10 scapula pushups 20-40s wall sit with band
Strength A: Build to a heavy 3 Front Squat - tempo 32x1. 32x1 = 3s down - 2s pause in bottom - up - 1s in the top. If you can not hold this tempo, do not continue building.
This exercise is part of our test-battery and for tracking purposes please register results here: http://gorillafitness.se/athlete/registerWorkout.do?workoutId=613
For future comparison it is wise to note weight, feel and maybe even shoot a video of the performance.
Notes:
Focus here is to always keep the tempo. Important to keep your chest high all the time.
B: E4minute x 4 sets 6/6 Single Arm KB Bulgarian Split Squat AMRAP (minus 2 reps) Ring Row - tempo 3030
When performing a split squat key is to let the knee track over you toes, not too much in front of them. If your right leg is working, keep the KB in left front rack, and vice versa.
Ring row - same as the squat, make sure to keep the tempo. When you cant, stop right away.
AMRAP: AsManyRepsAsPossible
C: E4minute x 4 sets 6 Double DB Bench Press (build to a heavy 6 in 4 sets) 6-8 Single Leg RDL with DB or KB
No tempo in these movements, but make sure to do them with control. Very important that you are controlling the descent in both movements. Slow down, faster up. Do not go too heavy. If you are moving well you can go heavier each round. Make sure that you are getting a stretch benefit in the bottom of the DB Benchpress and that you truly are locking out the elbows in the top.
Conditioning
D: AMRAP 12 minutes 15+15m Rope Pull 60/40kg 10 Double DB Z-Press - Alternate arm (5 per arm) 8 Sandbag or D Ball Squats
The purpose of this piece is to get a good pump, and of course some endurance in your pushing/pulling.
Rope Pull - if the weight is too heavy, scale. Do not use your hips. The only thing working should be your arms/lats. Try to keep your back in line with the floor.
Z-Press - pick a weight you can do 12-13 reps with so 10 isnt way too heavy.
Squats - no leaning forward. Keep your chest high. They should be unbroken so pick a weight you can handle.
Rise training plan 2.0
What Rise 2.0 is Rise is our follow-up on Rise 1.0, the fitness program that has got hundreds of people moving good. In addition to all the things that appeared in Rise 1.0 this program also will contain weightlifting movements. However since we believe that fitness is achieved by training the most bang for the buck exercises we have limited the complexity and difficulty of said weightlifting.
Move good look good We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into The program stretches over 12 weeks, 4 days a week and each session takes 75-90mins
Video and explanations Almost every exercise in the program has a youtube video found on our channel which contains over 1000 videos. It is one of the worlds largest training exercise libraries. We believe that all movements we teach must be executed by one of our instructors. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
Peaking Intermediate
Optimize your competition preparation!
Seven weeks program including a week with a structured deload.
Four sessions a week
Competition visualization, mindset and more.
This program is suitable for Intermediates.
Optimera dina tävlingsförberedelser.
Detta är ett sjuveckors program med en veckas strukturerad deload. Fyra dagar per vecka, ett pass per dag. Sista veckan skriver vi en del om hur du kan förbereda dig på tävling rent mentalt. Dos and donts.
Kom förberedd till din tävling!
Minimalist Pump
This training plan is for you who want to get jacked with as little equipment as possible.
Sixteen full body training sessions, 3-4 times per week and every session less than 60 minutes. If you are on the look in creating a fit and strong body with little equipment then this training plan is for you.
What it is Less than 60 minutes of highly effective training with short rests, high rep ranges to combine hypertrophy with a conditioning effect. Easy to read and to follow the program on the website or in the app. No complex movements just get ready to work!
Every session has a warmup, a strength and a conditioning portion to get you as fit as possible in no time! In the end of every session you will have a core and pump finisher to leave the session with a great feel.
For optimal results you need
✅ Two kettlebells: one light and one heavy. Example 16kg + 32kg for males and 12kg + 24kg for women.
✅ Two resistance bands: One light (red) and one a bit sturdier, the rogue
green is perfect
✅ A door frame pull-up bar like
this one or a rack pull-up bar.
With this investment you can perform all exercises in this program no matter how advanced or beginner you are.
I can only invest in one kettlebell and one band The program can be done with one kettlebell and one band. Make sure to get a medium heavy kettlebell. A weight you can Push Press.
Are you ready for some serious pump?
No equipment fitness
Get fit by using your home interior!
16 full body sessions to be done at home 3-4 times a week. Every session is less than 60 minutes and contains excellent mobility, strength progressions and conditioning to get you in shape in no time.
Easy to follow training on the web or in the app.
Every session contains
✅ Warmup and mobility
✅ Strength & Core
✅ Conditioning
✅ Relentless Method progression principles
✅ Only equipment needed is a chair and a table.
Are you ready for some no equipment fitness?
Revive 1.0
No more pain only gain!
This program is the personal program of the headcoach himself. Marcus Herou.
You will train the same sessions as Marcus. You will get exact details on basically every move done during the session. Detailed feeling explanation and sought stimuli.
For whom?
The program is targeted towards any or all of:
Retired competitors that wants to train serious but that cannot follow a competitor or youngster template
Someone that could be pretty advanced but just want to train for allroundness and still wants to improve skills
Someone that is tired of kipping and snatching all week long
You hate those 5 min lactic workouts that leave you sore for days
You want to be able to move good without pain
You dream about performing a one-arm pull-up or 7m L-sit rope climbs while still pulling 2,5 x bw deadlifts
You should be able to handstand walk decently, perform a strict muscle-up. This program will train you in this but in bigger volume and difficulty
What is it?
Leg and pchain allroundness
Gymnastic skills from planche, handstands, handstand walks, press to handstand, front levers you name it
Lots of chin-ups, strict muscle-ups, dips, handstand pushups etc
Aerobic capacity focus - stuff that builds without leaving you sore
Typical session
A: Detailed warmup for the session theme
B: Compound lower body movement ie Back Squat, Deadlift, Yoke Carry etc
C1: Upper body pull ie Pull-ups behind the neck, seal rows, strict muscle-ups etc
C2: Lower body assistance ie Step-ups, lunges, split squats etc
D: Gymnastics / Midline ie Front lever, handstands, press to handstand, planche etc
E: Conditioning for the session theme
Beginner
CrossFit for beginners
Introduction Beginner is the introduction to our principles and methods. You will learn from the ground up howto perform the weightlifting movements and the connected accessory. We expect you to have developed a better feel for weightlifting, gymnastics and a whole bunch of skills in these 48 sessions.
When you step into the next level you will have a much easier time establishing true PRs based on technique not just raw strength. Raw strength just takes you so far and in our experience will get you injured over time.
In this block there will be no fixed percentages, we will guide you by feel and focus on the movement.
We will teach you the basics of "body line drills", bent and straight arm gymnastics and the benefits of them. We will develop your feel for the carryover from just a "solid hollow rock and a strong core" hollow rock all the way into a bar/ring muscle-up. We will teach you the foundation of learning handstands
The program is oriented in 3-4 days a week and the program should take no more than 90mins to complete. We have added most of the videos directly in the program but feel free to search our youtube channel.
All exercises in this program should be done with quality in mind, reduce weight and perform the exercise with the correct technique and feeling. Only speed up when you master the movement. No rushing.
Duration: 48 sessions, 3-4 sessions per week and 90 mins per session including warmup.
The program is heavily influenced by our key performance corner stones; Weightlifting, gymnastics, conditioning and odd objects.
Weightlifting
We build your foundation from the ground up. The perfect way to start weightlifting. Learn proper technique before you ramp-up in weights and truly can enjoy the weightlifting in our other programs.
Gymnastics
Get strong first. We will over the course of these twelve weeks train gymnastic movements every session. At first on a very basic level and in the end we will approach the levels of Intermediate. You will develop the strength to get those first strict pull-ups, develop your core and improve the pressing strength to achieve pushups and the foundation of handstand pushups. If you are already at those levels you will still benefit from the program since all our exercises can be made harder.
Conditioning
We strongly believe that for you to develop optimum performance you need to spend time performing conditioning so the program consists of pretty long conditioning while we still need to keep the promised time frame. This program is pretty tough but it is programmed smart. We want you to be recovered prior to the next session. You will go very hard once a week.
Odd Objects
In the recent years The sport of fitness has been very influenced by Strongman implements. We love this movement and our programs utilise equipment such as farmers walk, yoke carry, sandbag, kettlebells, dumbbells basically anything that is odder to move than a 28mm barbell. This as well will prepare you for life in general since life situations rarely come with a perfectly loaded barbell with balanced Eleiko plates.
Are you ready?
Test Beginner, you have nothing to lose!
Gymnastic mobility
A program that will develop your gymnastic possibilities by increasing both strength and mobility in tough positions.
This program takes about 30 minutes to complete. Four sessions which you can perform 3-4 times a week for as long as you like.
Bar Muscle-up
Bar Muscle-up is a 6-week program where you will learn Butterfly Chest to bar pull-ups, Ring Dips and of course the Bar Muscle-up!
We expect that you have some solid strict pull-ups and your kipping mechanics in place.
This is the third program in the Kipping series and the follow-up to the Toes to bar program.
We are very proud of this program and it has been requested for a long time
Freestanding Handstand
Nine week Handstand training to get off the wall out on the floor to get that freestanding handstand and handstand walk!
Each session takes approximately 30 minutes to complete
Handstand specific warmups
Wrist strength
Core training
Three days per week
Handstand + Handstand walk progression
Toes to bar
This program is for you want to learn
Toes to bar
Kipping CTB
Butterfly pull-ups
Handstand pushups
This is the second program in the series and we assume that you have got your kipping pull-ups and kipping mechanics in shape! Checkout kipping pull-up if you want to really drill the kip before going into this program.
We also assume the you have a strict pull-up or two. If you do not have that then head on to the Strict pull-up program
You will get the drills to string Toes to bar, CTB, Butterfly pull-ups and Handstand pushups together. A really great tech program!
Core finisher
Develop a strong and ripped midline with this program! Train along with us. Each workout are timed with music and beep timers to make it very easy for you to follow along. This program will lit your midline!
Strict HSPU One
This program develops your strength in all kinds of handstanding. During six weeks, three times a week you will practice strict handstand pushups, develop your core, your handstands and continue to build your pulling strength.
You will be a stronger, inverted human after this program, guaranteed.
Strict Muscle-up One
What Muscle-Up ONE is
It is a seven week upper body focused program splitted in three days a week giving 21 days of great and throught through training.
Build strong positions to be able to later on put it all together.
Develop a strong foundation. Without strength you will get nowhere.
The goal of the program is to develop all foundations for a strict muscle-up but you will also increase your entire upper body strength and midline! You will develop your strict pull-ups, dips, ring dips, handstand pushups and more!
The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri but you can obviously train any given day of the week as long as you have one rest day in between sessions.
Additional benefits
Improve the foundation for all gymnastics
Build a strong midline
Increase your benchpress and shoulder press
Increase all your upper body pulling
Videos & explanations
All exercises have a detailed video from our own Youtube channel and we give detailed instructions on how to perform the exercises.
Feedback
We heavily rely on a journaling system to get all data about you into the system. From testing to regular training logging. This enables us to give you great recommendations moving forward.
If you want that muscle-up then this program is for you.
A four week, twelve sessions complete core program that will lit your abs.
Strict Pull-up
In six weeks develop your push and pulling strength. The program is perfect for a beginner that understand the basics but now needs to master it. There are no shortcuts.
Target audience:
* You want to develop the strength to perform one strict pull-up
* You want to get the foundation to one day get a muscle-up. The scope to get that muscle-up is in the Muscle-up ONE which is the program following this.
Ring Muscle-up
You have mastered the Bar Muscle-up but you still have not nailed the rings yet.
Three times a week for six weeks we focus on the ring muscle-up and ring-muscle-up alone. In our other programs we drill more movements but here we put the Ring Muscle-up on a piedestal.
With this program you will finally get it!
Kipping Pull-up
The kipping pull-up program is the first program in our kipping series from pull-ups to muscle-ups.
You will build the correct mechanics to set you up for success in the long run. We start the muscle-up journey here!
18 sessions with a recommended span over 6 weeks but you can spread it across a longer time if that suits you.
Bodyweight one
This program routine is intended for beginner to intermediates and is an excellent program to use when you do not have access to a gym. Perform it 2-4 times a week to build or maintain your fitness. It is very simple but also very effective.
Revive 1.0
No more pain only gain!
This program is the personal program of the headcoach himself. Marcus Herou.
You will train the same sessions as Marcus. You will get exact details on basically every move done during the session. Detailed feeling explanation and sought stimuli.
For whom?
The program is targeted towards any or all of:
Retired competitors that wants to train serious but that cannot follow a competitor or youngster template
Someone that could be pretty advanced but just want to train for allroundness and still wants to improve skills
Someone that is tired of kipping and snatching all week long
You hate those 5 min lactic workouts that leave you sore for days
You want to be able to move good without pain
You dream about performing a one-arm pull-up or 7m L-sit rope climbs while still pulling 2,5 x bw deadlifts
You should be able to handstand walk decently, perform a strict muscle-up. This program will train you in this but in bigger volume and difficulty
What is it?
Leg and pchain allroundness
Gymnastic skills from planche, handstands, handstand walks, press to handstand, front levers you name it
Lots of chin-ups, strict muscle-ups, dips, handstand pushups etc
Aerobic capacity focus - stuff that builds without leaving you sore
Typical session
A: Detailed warmup for the session theme
B: Compound lower body movement ie Back Squat, Deadlift, Yoke Carry etc
C1: Upper body pull ie Pull-ups behind the neck, seal rows, strict muscle-ups etc
C2: Lower body assistance ie Step-ups, lunges, split squats etc
D: Gymnastics / Midline ie Front lever, handstands, press to handstand, planche etc
E: Conditioning for the session theme
Strict Muscle-up Two
What Muscle-up TWO is
Muscle-up TWO is where you put it all together.
Continued strength work but a big focus on the transitioning part of the muscle-up. The transition is where most fail so in this program we address that in every session for a total of 18 training sessions and a final test week.
The program will make all your gymnastics stronger, improve your upper body strength and body awareness.
Getting the hang of how to piece a muscle-up together transfers very well into other kinds of gymnastics so this is a very important program for your gymnastic progression.
Timeframe
7 weeks, 3 days a week where we want you to have a minimum of one rest day in between sessions.
Journaling and feedback
You log your every session into a training log which we as admins can see and use as guidance tool to help you forward.
Video and explanations Almost every exercise in the program has a youtube video found on our channel. We give detailed explanations on how to perform all movements.
What to expect
You should expect an upper body burn that you never experienced before unless you are a bodybuilder. We almost have progression guarantee of this program since so many have got success from the program. This is one of the most successful programs we ever made. We want you to get that muscle-up.
Example of a drill
The negative muscle-up on floor. Where other programs fail we have solutions. This is one of them. Most people are too weak to perform the negative muscle-up properly so we created a version which is floor supported. Make no mistake even this version can be hard especially the transitioning. Spend time in the transitioning and you will prosper.
You are closing in on the handstand but you have issues balancing off the wall and in your kickups. This program will give you the final pieces before we move on to the grand final program.
This program is for you who wants to develop your handstand walk and your freestanding handstand
4 weeks, 3 times a week
30 minutes
Strong shoulders and core
Handstand and handstand walk
Gymnastic mobility #2
The second installation of Gymnastic Mobility
The perfect companion with your gymnastic or weightlifting program. It strengthens you in end range positions which will make it easier to get into those tough positions.
The program spans over four weeks, three times a week but you can do it for as long as you like, as often as you like and while you get results.
Pushup
In six weeks develop your push and pulling strength. The program is perfect for a beginner that really wants to master the basics. There are no shortcuts.
Target audience:
* You want to develop the strength to perform five full range of motion pushups according to this standard.
* You want to get the foundation to one day get a strict pull-up. The scope to get a strict pull-up is in the following program after this.
Strict HSPU Two
This is a progression from HSPU ONE.
The program is very similar to ONE but contains a lot more advanced gymnastics so we urge that you perform ONE first.
The goal of the program is to develop your pressing and pulling strength in general but with specific focus towards the handstand and handstand pushup.
Similar to ONE we have lots of straight arm strength pieces.
These pieces will increase your handstand ability and will carry over into ring and bar work.
The line drills are very important for creating the right handstand line.
Other benefits of the program is that you will increase your pull-ups, dips, benchpress, shoulder press and even the foundation for handstand walking.
The program is a mix of gymnastics and classic barbell / db exercises.
The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri
Week 1 is test week introducing volume
Week 2 is high volume week
Week 3 is a lower volume week
Week 4 & 5 are high volume weeks
Week 6 is a lower volume week.
Week 7 is retest week
Bodyweight two
This program routine is intended for you who can perform a set of strict pull-ups and is an excellent program to use when you do not have access to a gym. Perform it 2-4 times a week to build or maintain your fitness. It is very simple but also very effective.
If you cannot perform a strict pull-up yet then perform this routine
Muscle-up endurance #1
This program is for you who have 1, 2 or 3 muscle-ups want to pack on 1 or 2 more.
You will practice three times a week for four weeks.
Muscle-up endurance #2
For you who have about 5 muscle-ups and want to move up to the 10 muscle-up range!
Four weeks, muscle-ups 3 times a week. Your hands will be sore, your triceps and pecs huge and you will get closer to your goal.
Freestanding Handstand
Nine week Handstand training to get off the wall out on the floor to get that freestanding handstand and handstand walk!
Each session takes approximately 30 minutes to complete
Handstand specific warmups
Wrist strength
Core training
Three days per week
Handstand + Handstand walk progression
Strict HSPU One
This program develops your strength in all kinds of handstanding. During six weeks, three times a week you will practice strict handstand pushups, develop your core, your handstands and continue to build your pulling strength.
You will be a stronger, inverted human after this program, guaranteed.
Handstand mobility
Are you bending like a banana when you are doing your handstands or handstand walking? Chances are that you lack mobility in your shoulders, upper back, wrists or perhaps biceps or more.¨
This program helps you to alleviate your mobility problems to achieve a better overhead position in general and handstand position in specific.
The Great Wall Of Handsta...
You are closing in on the handstand but you have issues balancing off the wall and in your kickups. This program will give you the final pieces before we move on to the grand final program.
This program is for you who wants to develop your handstand walk and your freestanding handstand
4 weeks, 3 times a week
30 minutes
Strong shoulders and core
Handstand and handstand walk
Strict HSPU Two
This is a progression from HSPU ONE.
The program is very similar to ONE but contains a lot more advanced gymnastics so we urge that you perform ONE first.
The goal of the program is to develop your pressing and pulling strength in general but with specific focus towards the handstand and handstand pushup.
Similar to ONE we have lots of straight arm strength pieces.
These pieces will increase your handstand ability and will carry over into ring and bar work.
The line drills are very important for creating the right handstand line.
Other benefits of the program is that you will increase your pull-ups, dips, benchpress, shoulder press and even the foundation for handstand walking.
The program is a mix of gymnastics and classic barbell / db exercises.
The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri
Week 1 is test week introducing volume
Week 2 is high volume week
Week 3 is a lower volume week
Week 4 & 5 are high volume weeks
Week 6 is a lower volume week.
Week 7 is retest week
Fit with Dumbbells
Dumbbells are the universal tool found in gyms, hotels, and even peoples in garages or basements! This is a universal training program that is simple but not easy.
Every session has a warmup, strength and a conditioning piece plus I love to program pump finishers and dumbbells are just excellent for that task so expect to get that nice pump feeling from this program!
What you need
✅ 2 Dumbbells 10-22,5kg depending on your ability. A classic recommendation is 2x22.5kg for males and 2x15kg for females but anything you have access to will do. You can easily replace the dumbbells with kettlebells
16 sessions, 2-4 times a week and no more than 60 minutes of full body Dumbbell training to get you fitter than you think!
Are you ready?
Handstand mobility
Are you bending like a banana when you are doing your handstands or handstand walking? Chances are that you lack mobility in your shoulders, upper back, wrists or perhaps biceps or more.¨
This program helps you to alleviate your mobility problems to achieve a better overhead position in general and handstand position in specific.
Minimalist Pump
This training plan is for you who want to get jacked with as little equipment as possible.
Sixteen full body training sessions, 3-4 times per week and every session less than 60 minutes. If you are on the look in creating a fit and strong body with little equipment then this training plan is for you.
What it is Less than 60 minutes of highly effective training with short rests, high rep ranges to combine hypertrophy with a conditioning effect. Easy to read and to follow the program on the website or in the app. No complex movements just get ready to work!
Every session has a warmup, a strength and a conditioning portion to get you as fit as possible in no time! In the end of every session you will have a core and pump finisher to leave the session with a great feel.
For optimal results you need
✅ Two kettlebells: one light and one heavy. Example 16kg + 32kg for males and 12kg + 24kg for women.
✅ Two resistance bands: One light (red) and one a bit sturdier, the rogue
green is perfect
✅ A door frame pull-up bar like
this one or a rack pull-up bar.
With this investment you can perform all exercises in this program no matter how advanced or beginner you are.
I can only invest in one kettlebell and one band The program can be done with one kettlebell and one band. Make sure to get a medium heavy kettlebell. A weight you can Push Press.
Are you ready for some serious pump?
Bodyweight one
This program routine is intended for beginner to intermediates and is an excellent program to use when you do not have access to a gym. Perform it 2-4 times a week to build or maintain your fitness. It is very simple but also very effective.
No equipment fitness
Get fit by using your home interior!
16 full body sessions to be done at home 3-4 times a week. Every session is less than 60 minutes and contains excellent mobility, strength progressions and conditioning to get you in shape in no time.
Easy to follow training on the web or in the app.
Every session contains
✅ Warmup and mobility
✅ Strength & Core
✅ Conditioning
✅ Relentless Method progression principles
✅ Only equipment needed is a chair and a table.
Are you ready for some no equipment fitness?
Gymnastic mobility #2
The second installation of Gymnastic Mobility
The perfect companion with your gymnastic or weightlifting program. It strengthens you in end range positions which will make it easier to get into those tough positions.
The program spans over four weeks, three times a week but you can do it for as long as you like, as often as you like and while you get results.
Bodyweight two
This program routine is intended for you who can perform a set of strict pull-ups and is an excellent program to use when you do not have access to a gym. Perform it 2-4 times a week to build or maintain your fitness. It is very simple but also very effective.
If you cannot perform a strict pull-up yet then perform this routine
Core finisher
Develop a strong and ripped midline with this program! Train along with us. Each workout are timed with music and beep timers to make it very easy for you to follow along. This program will lit your midline!
Core strength
A four week, twelve sessions complete core program that will lit your abs.
The Great Wall Of Handsta...
You are closing in on the handstand but you have issues balancing off the wall and in your kickups. This program will give you the final pieces before we move on to the grand final program.
This program is for you who wants to develop your handstand walk and your freestanding handstand
4 weeks, 3 times a week
30 minutes
Strong shoulders and core
Handstand and handstand walk
Gymnastic mobility
A program that will develop your gymnastic possibilities by increasing both strength and mobility in tough positions.
This program takes about 30 minutes to complete. Four sessions which you can perform 3-4 times a week for as long as you like.
Handstand mobility
Are you bending like a banana when you are doing your handstands or handstand walking? Chances are that you lack mobility in your shoulders, upper back, wrists or perhaps biceps or more.¨
This program helps you to alleviate your mobility problems to achieve a better overhead position in general and handstand position in specific.
No equipment fitness
Get fit by using your home interior!
16 full body sessions to be done at home 3-4 times a week. Every session is less than 60 minutes and contains excellent mobility, strength progressions and conditioning to get you in shape in no time.
Easy to follow training on the web or in the app.
Every session contains
✅ Warmup and mobility
✅ Strength & Core
✅ Conditioning
✅ Relentless Method progression principles
✅ Only equipment needed is a chair and a table.
Are you ready for some no equipment fitness?
Gymnastic mobility #2
The second installation of Gymnastic Mobility
The perfect companion with your gymnastic or weightlifting program. It strengthens you in end range positions which will make it easier to get into those tough positions.
The program spans over four weeks, three times a week but you can do it for as long as you like, as often as you like and while you get results.
Functional Pump
Functional Pump is a training plan where we focus on building some serious mass in less than 60 mins per session.
Sixteen sessions with Functional exercises for hypertrophy and baseline conditioniong. If you are on the look for creating a solid foundation for becoming a bad-ass then stop right here and activate.
You can practice this program 3-4 sessions per week for optimal results and even 2 times a week will give you improvements.
What it is 60 minutes of highly effective strength training with short rests, high rep ranges to combine hypertrophy with a conditioning effect. There are no complex weightlifting exercises, just brute strength where we utilize odd objects such as kettlebells, dumbbells, sleds and sandbags. Obviously you will get comfy with the barbell.
Most bang for the buck If you are in shortage of time you need to train the most bang for the buck exercises and some of them are.
Squats, Military press, Deadlifts, Barbell rowing and Benchpress. We highly empathize core and body-weighted exercises in the accessory section every session.
Symmetry We prioritize upper and lower body equally so for example if you are on the look for developing your pull-ups this program is for you.
What it is not This is not a CrossFit or conditioning program however you will develop a conditioning capacity to move big loads quicker. If you are in serious need of a conditioning program I highly suggest that you combine this program with Dynamo or Turbine.
Lets roll on Functional Pump!
Fit with Dumbbells
Dumbbells are the universal tool found in gyms, hotels, and even peoples in garages or basements! This is a universal training program that is simple but not easy.
Every session has a warmup, strength and a conditioning piece plus I love to program pump finishers and dumbbells are just excellent for that task so expect to get that nice pump feeling from this program!
What you need
✅ 2 Dumbbells 10-22,5kg depending on your ability. A classic recommendation is 2x22.5kg for males and 2x15kg for females but anything you have access to will do. You can easily replace the dumbbells with kettlebells
16 sessions, 2-4 times a week and no more than 60 minutes of full body Dumbbell training to get you fitter than you think!
Are you ready?
Functional Push
Functional Push is a training plan where we combine building mass and strength in less than 60 mins per session. This is a perfect follow-up to the training plan Functional Pump.
Sixteen sessions with Functional exercises for strength and baseline conditioniong. If you are on the look for creating a solid foundation for becoming a bad-ass then stop right here and activate.
You can practice this program 3-4 sessions per week for optimal results and even 2 times a week will give you improvements.
What it is 60 minutes of highly effective strength training with medium rep ranges combined with high rep rep ranges to maximise strength & hypertrophy and to get a conditioning effect. There are no complex weightlifting exercises, just brute strength. If you want to increase your squat, deadlift, press and pull-up strength and combine it with aesthetics this program will do the job.
What to expect You will get stronger in the Squat, Pull-ups, Benchpress and Deadlift. You will improve the shoulder press. You will learn a ton of exercises that will hit the abs, glutes, arms, shoulders and more.
Is it for me? Yes it is. Regardless if you are a novice or pretty advanced i bet you will be challenged at your level.
Most bang for the buck If you are in shortage of time you need to train the most bang for the buck exercises and some of them are.
Squats, Military press, Deadlifts, Barbell rowing and Benchpress. We highly empathize core and body-weighted exercises in the accessory section every session.
Symmetry We prioritize upper and lower body equally so for example if you are on the look for developing your pull-ups this program is for you.
What it is not This is not a CrossFit or conditioning program however you will develop a conditioning capacity to move big loads quicker. If you are in serious need of a conditioning program I highly suggest that you combine this program with Dynamo or Turbine.
Lets roll on Functional Push!
Leg strength
This is a six week squat cycle where you maintain your olympic weightlifting.
The program contains 30 sessions and you can train 3-5 sessions per week. The program ends with a Squat test.
This program is a great kickstarter on a long term strength plan.
Rise training plan 1.0
Get immensly fit in 48 sessions of the best training method for fitness there is. Strong, jacked and conditioned. You will become a better mover and look great.
What Rise is Rise is inspired by the Functional Bodybuilding movement with an aim in getting you strong and healthy. It also has an aim in fitting into peoples lives so the timeframe is dedicated to people that want to spend some time with a serious training program but who cannot dedicate three hours at the gym. We want you to feel good while training and to really feel the improvements. Every session is planned in detail.
Move good look good We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into The program stretches over 48 sessions to be trained at your pace, each session takes 75-90mins.
Video and explanations Almost every exercise in the program has a youtube video found on our channel. We have produced over 200 videos for this program only so you better will get the feel for how to perform a movement. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
An example session can look like this. For simplicity we have removed all the videos.
Warmup 3 rounds not for time - focus is to activate muscles & get warm. 300m row + 10 shuttle runs 10 lateral steps right + left with band 10 glute bridges with band - 2s pause in top of each rep 10s dead hang pronated grip + 10s dead hang supinated grip 10 scapula pushups 20-40s wall sit with band
Strength A: Build to a heavy 3 Front Squat - tempo 32x1. 32x1 = 3s down - 2s pause in bottom - up - 1s in the top. If you can not hold this tempo, do not continue building.
This exercise is part of our test-battery and for tracking purposes please register results here: http://gorillafitness.se/athlete/registerWorkout.do?workoutId=613
For future comparison it is wise to note weight, feel and maybe even shoot a video of the performance.
Notes:
Focus here is to always keep the tempo. Important to keep your chest high all the time.
B: E4minute x 4 sets 6/6 Single Arm KB Bulgarian Split Squat AMRAP (minus 2 reps) Ring Row - tempo 3030
When performing a split squat key is to let the knee track over you toes, not too much in front of them. If your right leg is working, keep the KB in left front rack, and vice versa.
Ring row - same as the squat, make sure to keep the tempo. When you cant, stop right away.
AMRAP: AsManyRepsAsPossible
C: E4minute x 4 sets 6 Double DB Bench Press (build to a heavy 6 in 4 sets) 6-8 Single Leg RDL with DB or KB
No tempo in these movements, but make sure to do them with control. Very important that you are controlling the descent in both movements. Slow down, faster up. Do not go too heavy. If you are moving well you can go heavier each round. Make sure that you are getting a stretch benefit in the bottom of the DB Benchpress and that you truly are locking out the elbows in the top.
Conditioning
D: AMRAP 12 minutes 15+15m Rope Pull 60/40kg 10 Double DB Z-Press - Alternate arm (5 per arm) 8 Sandbag or D Ball Squats
The purpose of this piece is to get a good pump, and of course some endurance in your pushing/pulling.
Rope Pull - if the weight is too heavy, scale. Do not use your hips. The only thing working should be your arms/lats. Try to keep your back in line with the floor.
Z-Press - pick a weight you can do 12-13 reps with so 10 isnt way too heavy.
Squats - no leaning forward. Keep your chest high. They should be unbroken so pick a weight you can handle.
Rise training plan 2.0
What Rise 2.0 is Rise is our follow-up on Rise 1.0, the fitness program that has got hundreds of people moving good. In addition to all the things that appeared in Rise 1.0 this program also will contain weightlifting movements. However since we believe that fitness is achieved by training the most bang for the buck exercises we have limited the complexity and difficulty of said weightlifting.
Move good look good We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into The program stretches over 12 weeks, 4 days a week and each session takes 75-90mins
Video and explanations Almost every exercise in the program has a youtube video found on our channel which contains over 1000 videos. It is one of the worlds largest training exercise libraries. We believe that all movements we teach must be executed by one of our instructors. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
Strict HSPU One
This program develops your strength in all kinds of handstanding. During six weeks, three times a week you will practice strict handstand pushups, develop your core, your handstands and continue to build your pulling strength.
You will be a stronger, inverted human after this program, guaranteed.
Strict Muscle-up One
What Muscle-Up ONE is
It is a seven week upper body focused program splitted in three days a week giving 21 days of great and throught through training.
Build strong positions to be able to later on put it all together.
Develop a strong foundation. Without strength you will get nowhere.
The goal of the program is to develop all foundations for a strict muscle-up but you will also increase your entire upper body strength and midline! You will develop your strict pull-ups, dips, ring dips, handstand pushups and more!
The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri but you can obviously train any given day of the week as long as you have one rest day in between sessions.
Additional benefits
Improve the foundation for all gymnastics
Build a strong midline
Increase your benchpress and shoulder press
Increase all your upper body pulling
Videos & explanations
All exercises have a detailed video from our own Youtube channel and we give detailed instructions on how to perform the exercises.
Feedback
We heavily rely on a journaling system to get all data about you into the system. From testing to regular training logging. This enables us to give you great recommendations moving forward.
If you want that muscle-up then this program is for you.
In six weeks develop your push and pulling strength. The program is perfect for a beginner that understand the basics but now needs to master it. There are no shortcuts.
Target audience:
* You want to develop the strength to perform one strict pull-up
* You want to get the foundation to one day get a muscle-up. The scope to get that muscle-up is in the Muscle-up ONE which is the program following this.
Press n Pull
Grow arms lika a Gorilla. We used to joke about that a feat of being a Gorilla was to at least shoulder press your bodyweight. With this program I shoot for pressing 110% of my bodyweight, breaking the infamous barrier of 100kg. While I am at it I aim to raise my weighted pull-up with 6-8kg as well.
This is a complete upper body program suitable for anyone that want to break barriers.
Experience: You need to have a minimum of six strict pull-ups to get the most out of the program on the pulling side. On the pressing side there is no lower barrier.
Minimalist Pump
This training plan is for you who want to get jacked with as little equipment as possible.
Sixteen full body training sessions, 3-4 times per week and every session less than 60 minutes. If you are on the look in creating a fit and strong body with little equipment then this training plan is for you.
What it is Less than 60 minutes of highly effective training with short rests, high rep ranges to combine hypertrophy with a conditioning effect. Easy to read and to follow the program on the website or in the app. No complex movements just get ready to work!
Every session has a warmup, a strength and a conditioning portion to get you as fit as possible in no time! In the end of every session you will have a core and pump finisher to leave the session with a great feel.
For optimal results you need
✅ Two kettlebells: one light and one heavy. Example 16kg + 32kg for males and 12kg + 24kg for women.
✅ Two resistance bands: One light (red) and one a bit sturdier, the rogue
green is perfect
✅ A door frame pull-up bar like
this one or a rack pull-up bar.
With this investment you can perform all exercises in this program no matter how advanced or beginner you are.
I can only invest in one kettlebell and one band The program can be done with one kettlebell and one band. Make sure to get a medium heavy kettlebell. A weight you can Push Press.
Are you ready for some serious pump?
Bodyweight one
This program routine is intended for beginner to intermediates and is an excellent program to use when you do not have access to a gym. Perform it 2-4 times a week to build or maintain your fitness. It is very simple but also very effective.
No equipment fitness
Get fit by using your home interior!
16 full body sessions to be done at home 3-4 times a week. Every session is less than 60 minutes and contains excellent mobility, strength progressions and conditioning to get you in shape in no time.
Easy to follow training on the web or in the app.
Every session contains
✅ Warmup and mobility
✅ Strength & Core
✅ Conditioning
✅ Relentless Method progression principles
✅ Only equipment needed is a chair and a table.
Are you ready for some no equipment fitness?
First pull
Develop your pulling strength!
I this program we are developing the first and second pull like crazy and you will rip the barbell of the floor in the end of the block. Of course we continue practicing the classic lifts and squats as well during this block. You will be a stronger athlete after this.
30 sessions, 3-5 sessions per week ending with a maxout in the Snatch and Clean & Jerk
Strict Muscle-up Two
What Muscle-up TWO is
Muscle-up TWO is where you put it all together.
Continued strength work but a big focus on the transitioning part of the muscle-up. The transition is where most fail so in this program we address that in every session for a total of 18 training sessions and a final test week.
The program will make all your gymnastics stronger, improve your upper body strength and body awareness.
Getting the hang of how to piece a muscle-up together transfers very well into other kinds of gymnastics so this is a very important program for your gymnastic progression.
Timeframe
7 weeks, 3 days a week where we want you to have a minimum of one rest day in between sessions.
Journaling and feedback
You log your every session into a training log which we as admins can see and use as guidance tool to help you forward.
Video and explanations Almost every exercise in the program has a youtube video found on our channel. We give detailed explanations on how to perform all movements.
What to expect
You should expect an upper body burn that you never experienced before unless you are a bodybuilder. We almost have progression guarantee of this program since so many have got success from the program. This is one of the most successful programs we ever made. We want you to get that muscle-up.
Example of a drill
The negative muscle-up on floor. Where other programs fail we have solutions. This is one of them. Most people are too weak to perform the negative muscle-up properly so we created a version which is floor supported. Make no mistake even this version can be hard especially the transitioning. Spend time in the transitioning and you will prosper.
A five-week front squat program where you squat 3 times a week for five weeks and test a new 1RM in the end of the cycle.
Bench n row
For you who want to get a lot stronger in the upper body. You will develop the foundation for improving your gymnastics or if you already are proficient you will build to a new 1RM on Benchpress and Seal Row.
The program consists of both barbell, gymnastics and bodybuilding movements.
Pushup
In six weeks develop your push and pulling strength. The program is perfect for a beginner that really wants to master the basics. There are no shortcuts.
Target audience:
* You want to develop the strength to perform five full range of motion pushups according to this standard.
* You want to get the foundation to one day get a strict pull-up. The scope to get a strict pull-up is in the following program after this.
Strict HSPU Two
This is a progression from HSPU ONE.
The program is very similar to ONE but contains a lot more advanced gymnastics so we urge that you perform ONE first.
The goal of the program is to develop your pressing and pulling strength in general but with specific focus towards the handstand and handstand pushup.
Similar to ONE we have lots of straight arm strength pieces.
These pieces will increase your handstand ability and will carry over into ring and bar work.
The line drills are very important for creating the right handstand line.
Other benefits of the program is that you will increase your pull-ups, dips, benchpress, shoulder press and even the foundation for handstand walking.
The program is a mix of gymnastics and classic barbell / db exercises.
The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri
Week 1 is test week introducing volume
Week 2 is high volume week
Week 3 is a lower volume week
Week 4 & 5 are high volume weeks
Week 6 is a lower volume week.
Week 7 is retest week
Bodyweight two
This program routine is intended for you who can perform a set of strict pull-ups and is an excellent program to use when you do not have access to a gym. Perform it 2-4 times a week to build or maintain your fitness. It is very simple but also very effective.
If you cannot perform a strict pull-up yet then perform this routine
Front Squat on chains
Increases your front squat in 9 weeks by using chains and lots of pause work.
Weightlifting starter
A program for you that have grown out of CrossFit classes and want to develop some serious weightlifting. The program spans to 4-5 sessions per week for 4 weeks or if you choose to spread it out over 6 weeks for 3 times a week that is also excellent!
Beginner
CrossFit for beginners
Introduction Beginner is the introduction to our principles and methods. You will learn from the ground up howto perform the weightlifting movements and the connected accessory. We expect you to have developed a better feel for weightlifting, gymnastics and a whole bunch of skills in these 48 sessions.
When you step into the next level you will have a much easier time establishing true PRs based on technique not just raw strength. Raw strength just takes you so far and in our experience will get you injured over time.
In this block there will be no fixed percentages, we will guide you by feel and focus on the movement.
We will teach you the basics of "body line drills", bent and straight arm gymnastics and the benefits of them. We will develop your feel for the carryover from just a "solid hollow rock and a strong core" hollow rock all the way into a bar/ring muscle-up. We will teach you the foundation of learning handstands
The program is oriented in 3-4 days a week and the program should take no more than 90mins to complete. We have added most of the videos directly in the program but feel free to search our youtube channel.
All exercises in this program should be done with quality in mind, reduce weight and perform the exercise with the correct technique and feeling. Only speed up when you master the movement. No rushing.
Duration: 48 sessions, 3-4 sessions per week and 90 mins per session including warmup.
The program is heavily influenced by our key performance corner stones; Weightlifting, gymnastics, conditioning and odd objects.
Weightlifting
We build your foundation from the ground up. The perfect way to start weightlifting. Learn proper technique before you ramp-up in weights and truly can enjoy the weightlifting in our other programs.
Gymnastics
Get strong first. We will over the course of these twelve weeks train gymnastic movements every session. At first on a very basic level and in the end we will approach the levels of Intermediate. You will develop the strength to get those first strict pull-ups, develop your core and improve the pressing strength to achieve pushups and the foundation of handstand pushups. If you are already at those levels you will still benefit from the program since all our exercises can be made harder.
Conditioning
We strongly believe that for you to develop optimum performance you need to spend time performing conditioning so the program consists of pretty long conditioning while we still need to keep the promised time frame. This program is pretty tough but it is programmed smart. We want you to be recovered prior to the next session. You will go very hard once a week.
Odd Objects
In the recent years The sport of fitness has been very influenced by Strongman implements. We love this movement and our programs utilise equipment such as farmers walk, yoke carry, sandbag, kettlebells, dumbbells basically anything that is odder to move than a 28mm barbell. This as well will prepare you for life in general since life situations rarely come with a perfectly loaded barbell with balanced Eleiko plates.
Are you ready?
Test Beginner, you have nothing to lose!
Leg strength
This is a six week squat cycle where you maintain your olympic weightlifting.
The program contains 30 sessions and you can train 3-5 sessions per week. The program ends with a Squat test.
This program is a great kickstarter on a long term strength plan.
Rise training plan 2.0
What Rise 2.0 is Rise is our follow-up on Rise 1.0, the fitness program that has got hundreds of people moving good. In addition to all the things that appeared in Rise 1.0 this program also will contain weightlifting movements. However since we believe that fitness is achieved by training the most bang for the buck exercises we have limited the complexity and difficulty of said weightlifting.
Move good look good We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into The program stretches over 12 weeks, 4 days a week and each session takes 75-90mins
Video and explanations Almost every exercise in the program has a youtube video found on our channel which contains over 1000 videos. It is one of the worlds largest training exercise libraries. We believe that all movements we teach must be executed by one of our instructors. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
A new total
Increase your total in the lifts!
During 30 sessions we increase the intensity and prepares you for a new max or a competition.
Can be practiced 3-5 times a week for optimal results.
An excellent program to use as a finishing touch prior to a meet.
Deadlift volume
Improve your deadlifts!
A smart and proven program to push your deadlift while still working the olympic lifts. This program was run in the competitor program and it worked like a charm so we want to share it. It is a perfect program to both build capacity in your posterior chain and in the end we go high in intensity.
What it is:
6 weeks training, five days a week
* Deadlifting three times a week.
* Weightlifting everyday
* Squats twice a week.
* Weightlifting upper body assistance in form of push presses, snatch grip push presses, shoulder presses and pull-ups.
First pull
Develop your pulling strength!
I this program we are developing the first and second pull like crazy and you will rip the barbell of the floor in the end of the block. Of course we continue practicing the classic lifts and squats as well during this block. You will be a stronger athlete after this.
30 sessions, 3-5 sessions per week ending with a maxout in the Snatch and Clean & Jerk
We add programs continuously. Our ambition is to add a program every month.
Fantastiskt! Kört 2 block i rad, ökat från 77kg till 115kg.
-- Martin about Front Squat
Programmet levererade precis som förväntat en förbättring i dom olympiska lyften!
-- Marcus about Beginner
Mycket bra nybörjarprogram. Massor med snatch!
-- Sarah about Beginner
Allt var super frånsett att jag fick gå ner i vikt på strikta pressarna; har nog gått in med för hög vikt plus att jag inte har kört proggen på ett tag men jag gillar upplägget!!
-- PG about Press n Pull
Bra upplägg med blandning av mark och mage! Sista konditionsdelen var mentalt jobbig med 4 set, men skönt efteråt.
-- Viktoria about Rise training plan 1.0
Tuff Conditioning men bra efteråt
Kul att mäta ev resultat
-- Lena about Beginner
Allt var mycket bra.
Skön cardio och åer igen fint avslut
-- Marcus about Fit with Dumbbells
Ett lite lättare pass efter det förra som jag upplevde som ett tungt pass! Jag börjar gilla medball cleans!
-- Patrik about Rise training plan 1.0
Kände mig starkare än tidigare även om det blir tungt så klart Har dock lite svårt att veta om jag gör sealrowen som man ska 🤪
-- Camilla about Strict Muscle-up One
Perfekt pass innan jobb. Arnold var riktigt jobbiga
Hollow ups, fy fasen vad jobbiga. Men en rolig övning som jag aldrig gjort. Kul att hitta nytt
-- thorbjörn about Functional Pump
Bra förklarat med tempo. Så det blir ett lättare pass
-- Niklas about Machine Triathlon
With our unique subscription concept you get access to all our focus plans
Choose from loads of top class training plans Filter based on category and timeframe Combine programs in a weekly schedule to create the ultimate plan Find new and popular programs with our intuitive system A fixed monthly fee gives access to it all
A program for you that have grown out of CrossFit classes and want to develop some serious weightlifting. The program spans to 4-5 sessions per week for 4 weeks or if you choose to spread it out over 6 weeks for 3 times a week that is also excellent!
Turbine
Increase your Endurance in CrossFit!
This program is for you who needs to improve your Aerobic and Anaerobic Conditioning.
Are you strong and gymnasty but always feel like the 15min+ AMRAPs or the low skill gruntwork leaves you dead?
Then this program is for you!
Turbine is a 24 session program that easily can be combined with your own strength program (or you can check out the strength programs we have to offer).
You can train this program for 1-4 sessions / week. If you choose 4 sessions then a week would look like this.
1 High intensity aerobic workout with low skill.
1 Low intensity Steady State workout.
1 Barbell Cycling workout.
1 Regional/Open Chipper-style workout.
Beginner
CrossFit for beginners
Introduction Beginner is the introduction to our principles and methods. You will learn from the ground up howto perform the weightlifting movements and the connected accessory. We expect you to have developed a better feel for weightlifting, gymnastics and a whole bunch of skills in these 48 sessions.
When you step into the next level you will have a much easier time establishing true PRs based on technique not just raw strength. Raw strength just takes you so far and in our experience will get you injured over time.
In this block there will be no fixed percentages, we will guide you by feel and focus on the movement.
We will teach you the basics of "body line drills", bent and straight arm gymnastics and the benefits of them. We will develop your feel for the carryover from just a "solid hollow rock and a strong core" hollow rock all the way into a bar/ring muscle-up. We will teach you the foundation of learning handstands
The program is oriented in 3-4 days a week and the program should take no more than 90mins to complete. We have added most of the videos directly in the program but feel free to search our youtube channel.
All exercises in this program should be done with quality in mind, reduce weight and perform the exercise with the correct technique and feeling. Only speed up when you master the movement. No rushing.
Duration: 48 sessions, 3-4 sessions per week and 90 mins per session including warmup.
The program is heavily influenced by our key performance corner stones; Weightlifting, gymnastics, conditioning and odd objects.
Weightlifting
We build your foundation from the ground up. The perfect way to start weightlifting. Learn proper technique before you ramp-up in weights and truly can enjoy the weightlifting in our other programs.
Gymnastics
Get strong first. We will over the course of these twelve weeks train gymnastic movements every session. At first on a very basic level and in the end we will approach the levels of Intermediate. You will develop the strength to get those first strict pull-ups, develop your core and improve the pressing strength to achieve pushups and the foundation of handstand pushups. If you are already at those levels you will still benefit from the program since all our exercises can be made harder.
Conditioning
We strongly believe that for you to develop optimum performance you need to spend time performing conditioning so the program consists of pretty long conditioning while we still need to keep the promised time frame. This program is pretty tough but it is programmed smart. We want you to be recovered prior to the next session. You will go very hard once a week.
Odd Objects
In the recent years The sport of fitness has been very influenced by Strongman implements. We love this movement and our programs utilise equipment such as farmers walk, yoke carry, sandbag, kettlebells, dumbbells basically anything that is odder to move than a 28mm barbell. This as well will prepare you for life in general since life situations rarely come with a perfectly loaded barbell with balanced Eleiko plates.
Are you ready?
Test Beginner, you have nothing to lose!
Fit with Dumbbells
Dumbbells are the universal tool found in gyms, hotels, and even peoples in garages or basements! This is a universal training program that is simple but not easy.
Every session has a warmup, strength and a conditioning piece plus I love to program pump finishers and dumbbells are just excellent for that task so expect to get that nice pump feeling from this program!
What you need
✅ 2 Dumbbells 10-22,5kg depending on your ability. A classic recommendation is 2x22.5kg for males and 2x15kg for females but anything you have access to will do. You can easily replace the dumbbells with kettlebells
16 sessions, 2-4 times a week and no more than 60 minutes of full body Dumbbell training to get you fitter than you think!
Are you ready?
Functional Push
Functional Push is a training plan where we combine building mass and strength in less than 60 mins per session. This is a perfect follow-up to the training plan Functional Pump.
Sixteen sessions with Functional exercises for strength and baseline conditioniong. If you are on the look for creating a solid foundation for becoming a bad-ass then stop right here and activate.
You can practice this program 3-4 sessions per week for optimal results and even 2 times a week will give you improvements.
What it is 60 minutes of highly effective strength training with medium rep ranges combined with high rep rep ranges to maximise strength & hypertrophy and to get a conditioning effect. There are no complex weightlifting exercises, just brute strength. If you want to increase your squat, deadlift, press and pull-up strength and combine it with aesthetics this program will do the job.
What to expect You will get stronger in the Squat, Pull-ups, Benchpress and Deadlift. You will improve the shoulder press. You will learn a ton of exercises that will hit the abs, glutes, arms, shoulders and more.
Is it for me? Yes it is. Regardless if you are a novice or pretty advanced i bet you will be challenged at your level.
Most bang for the buck If you are in shortage of time you need to train the most bang for the buck exercises and some of them are.
Squats, Military press, Deadlifts, Barbell rowing and Benchpress. We highly empathize core and body-weighted exercises in the accessory section every session.
Symmetry We prioritize upper and lower body equally so for example if you are on the look for developing your pull-ups this program is for you.
What it is not This is not a CrossFit or conditioning program however you will develop a conditioning capacity to move big loads quicker. If you are in serious need of a conditioning program I highly suggest that you combine this program with Dynamo or Turbine.
Lets roll on Functional Push!
Freestanding Handstand
Nine week Handstand training to get off the wall out on the floor to get that freestanding handstand and handstand walk!
Each session takes approximately 30 minutes to complete
Handstand specific warmups
Wrist strength
Core training
Three days per week
Handstand + Handstand walk progression
Gymnastic mobility
A program that will develop your gymnastic possibilities by increasing both strength and mobility in tough positions.
This program takes about 30 minutes to complete. Four sessions which you can perform 3-4 times a week for as long as you like.
Functional Pump
Functional Pump is a training plan where we focus on building some serious mass in less than 60 mins per session.
Sixteen sessions with Functional exercises for hypertrophy and baseline conditioniong. If you are on the look for creating a solid foundation for becoming a bad-ass then stop right here and activate.
You can practice this program 3-4 sessions per week for optimal results and even 2 times a week will give you improvements.
What it is 60 minutes of highly effective strength training with short rests, high rep ranges to combine hypertrophy with a conditioning effect. There are no complex weightlifting exercises, just brute strength where we utilize odd objects such as kettlebells, dumbbells, sleds and sandbags. Obviously you will get comfy with the barbell.
Most bang for the buck If you are in shortage of time you need to train the most bang for the buck exercises and some of them are.
Squats, Military press, Deadlifts, Barbell rowing and Benchpress. We highly empathize core and body-weighted exercises in the accessory section every session.
Symmetry We prioritize upper and lower body equally so for example if you are on the look for developing your pull-ups this program is for you.
What it is not This is not a CrossFit or conditioning program however you will develop a conditioning capacity to move big loads quicker. If you are in serious need of a conditioning program I highly suggest that you combine this program with Dynamo or Turbine.
Lets roll on Functional Pump!
Leg strength
This is a six week squat cycle where you maintain your olympic weightlifting.
The program contains 30 sessions and you can train 3-5 sessions per week. The program ends with a Squat test.
This program is a great kickstarter on a long term strength plan.
Core finisher
Develop a strong and ripped midline with this program! Train along with us. Each workout are timed with music and beep timers to make it very easy for you to follow along. This program will lit your midline!
Toes to bar
This program is for you want to learn
Toes to bar
Kipping CTB
Butterfly pull-ups
Handstand pushups
This is the second program in the series and we assume that you have got your kipping pull-ups and kipping mechanics in shape! Checkout kipping pull-up if you want to really drill the kip before going into this program.
We also assume the you have a strict pull-up or two. If you do not have that then head on to the Strict pull-up program
You will get the drills to string Toes to bar, CTB, Butterfly pull-ups and Handstand pushups together. A really great tech program!
Rise training plan 2.0
What Rise 2.0 is Rise is our follow-up on Rise 1.0, the fitness program that has got hundreds of people moving good. In addition to all the things that appeared in Rise 1.0 this program also will contain weightlifting movements. However since we believe that fitness is achieved by training the most bang for the buck exercises we have limited the complexity and difficulty of said weightlifting.
Move good look good We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into The program stretches over 12 weeks, 4 days a week and each session takes 75-90mins
Video and explanations Almost every exercise in the program has a youtube video found on our channel which contains over 1000 videos. It is one of the worlds largest training exercise libraries. We believe that all movements we teach must be executed by one of our instructors. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
Bar Muscle-up
Bar Muscle-up is a 6-week program where you will learn Butterfly Chest to bar pull-ups, Ring Dips and of course the Bar Muscle-up!
We expect that you have some solid strict pull-ups and your kipping mechanics in place.
This is the third program in the Kipping series and the follow-up to the Toes to bar program.
We are very proud of this program and it has been requested for a long time
Strict Muscle-up One
What Muscle-Up ONE is
It is a seven week upper body focused program splitted in three days a week giving 21 days of great and throught through training.
Build strong positions to be able to later on put it all together.
Develop a strong foundation. Without strength you will get nowhere.
The goal of the program is to develop all foundations for a strict muscle-up but you will also increase your entire upper body strength and midline! You will develop your strict pull-ups, dips, ring dips, handstand pushups and more!
The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri but you can obviously train any given day of the week as long as you have one rest day in between sessions.
Additional benefits
Improve the foundation for all gymnastics
Build a strong midline
Increase your benchpress and shoulder press
Increase all your upper body pulling
Videos & explanations
All exercises have a detailed video from our own Youtube channel and we give detailed instructions on how to perform the exercises.
Feedback
We heavily rely on a journaling system to get all data about you into the system. From testing to regular training logging. This enables us to give you great recommendations moving forward.
If you want that muscle-up then this program is for you.
Get immensly fit in 48 sessions of the best training method for fitness there is. Strong, jacked and conditioned. You will become a better mover and look great.
What Rise is Rise is inspired by the Functional Bodybuilding movement with an aim in getting you strong and healthy. It also has an aim in fitting into peoples lives so the timeframe is dedicated to people that want to spend some time with a serious training program but who cannot dedicate three hours at the gym. We want you to feel good while training and to really feel the improvements. Every session is planned in detail.
Move good look good We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into The program stretches over 48 sessions to be trained at your pace, each session takes 75-90mins.
Video and explanations Almost every exercise in the program has a youtube video found on our channel. We have produced over 200 videos for this program only so you better will get the feel for how to perform a movement. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
An example session can look like this. For simplicity we have removed all the videos.
Warmup 3 rounds not for time - focus is to activate muscles & get warm. 300m row + 10 shuttle runs 10 lateral steps right + left with band 10 glute bridges with band - 2s pause in top of each rep 10s dead hang pronated grip + 10s dead hang supinated grip 10 scapula pushups 20-40s wall sit with band
Strength A: Build to a heavy 3 Front Squat - tempo 32x1. 32x1 = 3s down - 2s pause in bottom - up - 1s in the top. If you can not hold this tempo, do not continue building.
This exercise is part of our test-battery and for tracking purposes please register results here: http://gorillafitness.se/athlete/registerWorkout.do?workoutId=613
For future comparison it is wise to note weight, feel and maybe even shoot a video of the performance.
Notes:
Focus here is to always keep the tempo. Important to keep your chest high all the time.
B: E4minute x 4 sets 6/6 Single Arm KB Bulgarian Split Squat AMRAP (minus 2 reps) Ring Row - tempo 3030
When performing a split squat key is to let the knee track over you toes, not too much in front of them. If your right leg is working, keep the KB in left front rack, and vice versa.
Ring row - same as the squat, make sure to keep the tempo. When you cant, stop right away.
AMRAP: AsManyRepsAsPossible
C: E4minute x 4 sets 6 Double DB Bench Press (build to a heavy 6 in 4 sets) 6-8 Single Leg RDL with DB or KB
No tempo in these movements, but make sure to do them with control. Very important that you are controlling the descent in both movements. Slow down, faster up. Do not go too heavy. If you are moving well you can go heavier each round. Make sure that you are getting a stretch benefit in the bottom of the DB Benchpress and that you truly are locking out the elbows in the top.
Conditioning
D: AMRAP 12 minutes 15+15m Rope Pull 60/40kg 10 Double DB Z-Press - Alternate arm (5 per arm) 8 Sandbag or D Ball Squats
The purpose of this piece is to get a good pump, and of course some endurance in your pushing/pulling.
Rope Pull - if the weight is too heavy, scale. Do not use your hips. The only thing working should be your arms/lats. Try to keep your back in line with the floor.
Z-Press - pick a weight you can do 12-13 reps with so 10 isnt way too heavy.
Squats - no leaning forward. Keep your chest high. They should be unbroken so pick a weight you can handle.
Dynamo
A thought through conditioning program that spans over 16 sessions!
This is a program for you that wants a serious kickstart to your conditioning
Strict HSPU One
This program develops your strength in all kinds of handstanding. During six weeks, three times a week you will practice strict handstand pushups, develop your core, your handstands and continue to build your pulling strength.
You will be a stronger, inverted human after this program, guaranteed.
A new total
Increase your total in the lifts!
During 30 sessions we increase the intensity and prepares you for a new max or a competition.
Can be practiced 3-5 times a week for optimal results.
An excellent program to use as a finishing touch prior to a meet.
Core strength
A four week, twelve sessions complete core program that will lit your abs.
Strict Pull-up
In six weeks develop your push and pulling strength. The program is perfect for a beginner that understand the basics but now needs to master it. There are no shortcuts.
Target audience:
* You want to develop the strength to perform one strict pull-up
* You want to get the foundation to one day get a muscle-up. The scope to get that muscle-up is in the Muscle-up ONE which is the program following this.
Handstand mobility
Are you bending like a banana when you are doing your handstands or handstand walking? Chances are that you lack mobility in your shoulders, upper back, wrists or perhaps biceps or more.¨
This program helps you to alleviate your mobility problems to achieve a better overhead position in general and handstand position in specific.
Deadlift volume
Improve your deadlifts!
A smart and proven program to push your deadlift while still working the olympic lifts. This program was run in the competitor program and it worked like a charm so we want to share it. It is a perfect program to both build capacity in your posterior chain and in the end we go high in intensity.
What it is:
6 weeks training, five days a week
* Deadlifting three times a week.
* Weightlifting everyday
* Squats twice a week.
* Weightlifting upper body assistance in form of push presses, snatch grip push presses, shoulder presses and pull-ups.
Peaking Intermediate
Optimize your competition preparation!
Seven weeks program including a week with a structured deload.
Four sessions a week
Competition visualization, mindset and more.
This program is suitable for Intermediates.
Optimera dina tävlingsförberedelser.
Detta är ett sjuveckors program med en veckas strukturerad deload. Fyra dagar per vecka, ett pass per dag. Sista veckan skriver vi en del om hur du kan förbereda dig på tävling rent mentalt. Dos and donts.
Kom förberedd till din tävling!
Press n Pull
Grow arms lika a Gorilla. We used to joke about that a feat of being a Gorilla was to at least shoulder press your bodyweight. With this program I shoot for pressing 110% of my bodyweight, breaking the infamous barrier of 100kg. While I am at it I aim to raise my weighted pull-up with 6-8kg as well.
This is a complete upper body program suitable for anyone that want to break barriers.
Experience: You need to have a minimum of six strict pull-ups to get the most out of the program on the pulling side. On the pressing side there is no lower barrier.
Bodyweight one
This program routine is intended for beginner to intermediates and is an excellent program to use when you do not have access to a gym. Perform it 2-4 times a week to build or maintain your fitness. It is very simple but also very effective.
Ring Muscle-up
You have mastered the Bar Muscle-up but you still have not nailed the rings yet.
Three times a week for six weeks we focus on the ring muscle-up and ring-muscle-up alone. In our other programs we drill more movements but here we put the Ring Muscle-up on a piedestal.
With this program you will finally get it!
Minimalist Pump
This training plan is for you who want to get jacked with as little equipment as possible.
Sixteen full body training sessions, 3-4 times per week and every session less than 60 minutes. If you are on the look in creating a fit and strong body with little equipment then this training plan is for you.
What it is Less than 60 minutes of highly effective training with short rests, high rep ranges to combine hypertrophy with a conditioning effect. Easy to read and to follow the program on the website or in the app. No complex movements just get ready to work!
Every session has a warmup, a strength and a conditioning portion to get you as fit as possible in no time! In the end of every session you will have a core and pump finisher to leave the session with a great feel.
For optimal results you need
✅ Two kettlebells: one light and one heavy. Example 16kg + 32kg for males and 12kg + 24kg for women.
✅ Two resistance bands: One light (red) and one a bit sturdier, the rogue
green is perfect
✅ A door frame pull-up bar like
this one or a rack pull-up bar.
With this investment you can perform all exercises in this program no matter how advanced or beginner you are.
I can only invest in one kettlebell and one band The program can be done with one kettlebell and one band. Make sure to get a medium heavy kettlebell. A weight you can Push Press.
Are you ready for some serious pump?
Revive 1.0
No more pain only gain!
This program is the personal program of the headcoach himself. Marcus Herou.
You will train the same sessions as Marcus. You will get exact details on basically every move done during the session. Detailed feeling explanation and sought stimuli.
For whom?
The program is targeted towards any or all of:
Retired competitors that wants to train serious but that cannot follow a competitor or youngster template
Someone that could be pretty advanced but just want to train for allroundness and still wants to improve skills
Someone that is tired of kipping and snatching all week long
You hate those 5 min lactic workouts that leave you sore for days
You want to be able to move good without pain
You dream about performing a one-arm pull-up or 7m L-sit rope climbs while still pulling 2,5 x bw deadlifts
You should be able to handstand walk decently, perform a strict muscle-up. This program will train you in this but in bigger volume and difficulty
What is it?
Leg and pchain allroundness
Gymnastic skills from planche, handstands, handstand walks, press to handstand, front levers you name it
Lots of chin-ups, strict muscle-ups, dips, handstand pushups etc
Aerobic capacity focus - stuff that builds without leaving you sore
Typical session
A: Detailed warmup for the session theme
B: Compound lower body movement ie Back Squat, Deadlift, Yoke Carry etc
C1: Upper body pull ie Pull-ups behind the neck, seal rows, strict muscle-ups etc
C2: Lower body assistance ie Step-ups, lunges, split squats etc
D: Gymnastics / Midline ie Front lever, handstands, press to handstand, planche etc
E: Conditioning for the session theme
Kipping Pull-up
The kipping pull-up program is the first program in our kipping series from pull-ups to muscle-ups.
You will build the correct mechanics to set you up for success in the long run. We start the muscle-up journey here!
18 sessions with a recommended span over 6 weeks but you can spread it across a longer time if that suits you.
First pull
Develop your pulling strength!
I this program we are developing the first and second pull like crazy and you will rip the barbell of the floor in the end of the block. Of course we continue practicing the classic lifts and squats as well during this block. You will be a stronger athlete after this.
30 sessions, 3-5 sessions per week ending with a maxout in the Snatch and Clean & Jerk
No equipment fitness
Get fit by using your home interior!
16 full body sessions to be done at home 3-4 times a week. Every session is less than 60 minutes and contains excellent mobility, strength progressions and conditioning to get you in shape in no time.
Easy to follow training on the web or in the app.
Every session contains
✅ Warmup and mobility
✅ Strength & Core
✅ Conditioning
✅ Relentless Method progression principles
✅ Only equipment needed is a chair and a table.
Are you ready for some no equipment fitness?
Machine Triathlon
This program is made for anyone that wants to master the three most popular conditioning machines and can spend 2-4 sessions per week in becoming a total badass.
Working on three modalities is more fun than working on only one since it brings more variation but still is so specific that you will improve on technical aspects.
Attached to the program are skill training on the rower, ski-erg and assault bike. Seriously some of the best skill advice you can get out there and if you follow the drills these machines will become the fun in your other mixed modal activities aka CrossFit. I always like when the rower appears for instance since I love rowing.
A total of 21 sessions to make you the badass you deserve. Each session takes approx 45-60 mins to complete from the time you enter the training floor.
Are you ready to test out Machine Triathlon?
The Great Wall Of Handsta...
You are closing in on the handstand but you have issues balancing off the wall and in your kickups. This program will give you the final pieces before we move on to the grand final program.
This program is for you who wants to develop your handstand walk and your freestanding handstand
4 weeks, 3 times a week
30 minutes
Strong shoulders and core
Handstand and handstand walk
Strict Muscle-up Two
What Muscle-up TWO is
Muscle-up TWO is where you put it all together.
Continued strength work but a big focus on the transitioning part of the muscle-up. The transition is where most fail so in this program we address that in every session for a total of 18 training sessions and a final test week.
The program will make all your gymnastics stronger, improve your upper body strength and body awareness.
Getting the hang of how to piece a muscle-up together transfers very well into other kinds of gymnastics so this is a very important program for your gymnastic progression.
Timeframe
7 weeks, 3 days a week where we want you to have a minimum of one rest day in between sessions.
Journaling and feedback
You log your every session into a training log which we as admins can see and use as guidance tool to help you forward.
Video and explanations Almost every exercise in the program has a youtube video found on our channel. We give detailed explanations on how to perform all movements.
What to expect
You should expect an upper body burn that you never experienced before unless you are a bodybuilder. We almost have progression guarantee of this program since so many have got success from the program. This is one of the most successful programs we ever made. We want you to get that muscle-up.
Example of a drill
The negative muscle-up on floor. Where other programs fail we have solutions. This is one of them. Most people are too weak to perform the negative muscle-up properly so we created a version which is floor supported. Make no mistake even this version can be hard especially the transitioning. Spend time in the transitioning and you will prosper.
A five-week front squat program where you squat 3 times a week for five weeks and test a new 1RM in the end of the cycle.
Passion for running
Do you want to improve your Cooper test or 5k run? Just to get comfortable at running?
This program is for the person that wants to develop in the 15-30 min range but obviously both shorter and longer ranges will automatically improve when running speed, economy and overall endurance improves.
This is particular true the less experienced the athlete is and this program can be done at any level and it is very smart and adjusts to your individual pace. This means that this program can be used by complete beginners and advanced runners.
Can I really get on this running program? If you can jog for 5mins then you will get great benefit from the program.
Is it too easy for me? I am pretty good at running The paces are individually tailored and I would be surprised if even the 5k, sub 20min runner would not get great benefit from this program.
Technique We have specific running warmups and drills in the program. You will improve your running skill and running overall will be more fun.
Some of the drills like running takeoffs are obviously best done on track or if you have access to a 20m sled push area but most of the skills can be done inside a gym.
The program can be done on
1. Track, trail or just outside
2. On a regular gym treadmill (we recommend a 2% incline)
We are developing a program specifically for the curve band. Stay tuned about that.
The program contains 23 sessions and a recommendation is to run 2-3 times a week and can even be done 4 times a week for the advanced runner.
Lets develop that passion for running!
Gymnastic mobility #2
The second installation of Gymnastic Mobility
The perfect companion with your gymnastic or weightlifting program. It strengthens you in end range positions which will make it easier to get into those tough positions.
The program spans over four weeks, three times a week but you can do it for as long as you like, as often as you like and while you get results.
Pushup
In six weeks develop your push and pulling strength. The program is perfect for a beginner that really wants to master the basics. There are no shortcuts.
Target audience:
* You want to develop the strength to perform five full range of motion pushups according to this standard.
* You want to get the foundation to one day get a strict pull-up. The scope to get a strict pull-up is in the following program after this.
Bench n row
For you who want to get a lot stronger in the upper body. You will develop the foundation for improving your gymnastics or if you already are proficient you will build to a new 1RM on Benchpress and Seal Row.
The program consists of both barbell, gymnastics and bodybuilding movements.
Strict HSPU Two
This is a progression from HSPU ONE.
The program is very similar to ONE but contains a lot more advanced gymnastics so we urge that you perform ONE first.
The goal of the program is to develop your pressing and pulling strength in general but with specific focus towards the handstand and handstand pushup.
Similar to ONE we have lots of straight arm strength pieces.
These pieces will increase your handstand ability and will carry over into ring and bar work.
The line drills are very important for creating the right handstand line.
Other benefits of the program is that you will increase your pull-ups, dips, benchpress, shoulder press and even the foundation for handstand walking.
The program is a mix of gymnastics and classic barbell / db exercises.
The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri
Week 1 is test week introducing volume
Week 2 is high volume week
Week 3 is a lower volume week
Week 4 & 5 are high volume weeks
Week 6 is a lower volume week.
Week 7 is retest week
Bodyweight two
This program routine is intended for you who can perform a set of strict pull-ups and is an excellent program to use when you do not have access to a gym. Perform it 2-4 times a week to build or maintain your fitness. It is very simple but also very effective.
If you cannot perform a strict pull-up yet then perform this routine
Muscle-up endurance #1
This program is for you who have 1, 2 or 3 muscle-ups want to pack on 1 or 2 more.
You will practice three times a week for four weeks.
Muscle-up endurance #2
For you who have about 5 muscle-ups and want to move up to the 10 muscle-up range!
Four weeks, muscle-ups 3 times a week. Your hands will be sore, your triceps and pecs huge and you will get closer to your goal.
Double Unders
Become awesome at Double Unders! We have all been there. This program removes the problem in no time
Eighteen sessions that will make you get those nasty double unders!
Each session consists of
* Warmup
* Skill
* Plyometrics
* Strength
* Endurance
And we increase the level of difficulty every week! In the end you will have the ability to string together sets of 40-60 unbroken double unders with a breeze. Money back guarantee.
Try it out if you want to get Double Unders and to break in a great habit!
Front Squat on chains
Increases your front squat in 9 weeks by using chains and lots of pause work.
Weightlifting starter
A program for you that have grown out of CrossFit classes and want to develop some serious weightlifting. The program spans to 4-5 sessions per week for 4 weeks or if you choose to spread it out over 6 weeks for 3 times a week that is also excellent!
Turbine
Increase your Endurance in CrossFit!
This program is for you who needs to improve your Aerobic and Anaerobic Conditioning.
Are you strong and gymnasty but always feel like the 15min+ AMRAPs or the low skill gruntwork leaves you dead?
Then this program is for you!
Turbine is a 24 session program that easily can be combined with your own strength program (or you can check out the strength programs we have to offer).
You can train this program for 1-4 sessions / week. If you choose 4 sessions then a week would look like this.
1 High intensity aerobic workout with low skill.
1 Low intensity Steady State workout.
1 Barbell Cycling workout.
1 Regional/Open Chipper-style workout.
Beginner
CrossFit for beginners
Introduction Beginner is the introduction to our principles and methods. You will learn from the ground up howto perform the weightlifting movements and the connected accessory. We expect you to have developed a better feel for weightlifting, gymnastics and a whole bunch of skills in these 48 sessions.
When you step into the next level you will have a much easier time establishing true PRs based on technique not just raw strength. Raw strength just takes you so far and in our experience will get you injured over time.
In this block there will be no fixed percentages, we will guide you by feel and focus on the movement.
We will teach you the basics of "body line drills", bent and straight arm gymnastics and the benefits of them. We will develop your feel for the carryover from just a "solid hollow rock and a strong core" hollow rock all the way into a bar/ring muscle-up. We will teach you the foundation of learning handstands
The program is oriented in 3-4 days a week and the program should take no more than 90mins to complete. We have added most of the videos directly in the program but feel free to search our youtube channel.
All exercises in this program should be done with quality in mind, reduce weight and perform the exercise with the correct technique and feeling. Only speed up when you master the movement. No rushing.
Duration: 48 sessions, 3-4 sessions per week and 90 mins per session including warmup.
The program is heavily influenced by our key performance corner stones; Weightlifting, gymnastics, conditioning and odd objects.
Weightlifting
We build your foundation from the ground up. The perfect way to start weightlifting. Learn proper technique before you ramp-up in weights and truly can enjoy the weightlifting in our other programs.
Gymnastics
Get strong first. We will over the course of these twelve weeks train gymnastic movements every session. At first on a very basic level and in the end we will approach the levels of Intermediate. You will develop the strength to get those first strict pull-ups, develop your core and improve the pressing strength to achieve pushups and the foundation of handstand pushups. If you are already at those levels you will still benefit from the program since all our exercises can be made harder.
Conditioning
We strongly believe that for you to develop optimum performance you need to spend time performing conditioning so the program consists of pretty long conditioning while we still need to keep the promised time frame. This program is pretty tough but it is programmed smart. We want you to be recovered prior to the next session. You will go very hard once a week.
Odd Objects
In the recent years The sport of fitness has been very influenced by Strongman implements. We love this movement and our programs utilise equipment such as farmers walk, yoke carry, sandbag, kettlebells, dumbbells basically anything that is odder to move than a 28mm barbell. This as well will prepare you for life in general since life situations rarely come with a perfectly loaded barbell with balanced Eleiko plates.
Are you ready?
Test Beginner, you have nothing to lose!
Fit with Dumbbells
Dumbbells are the universal tool found in gyms, hotels, and even peoples in garages or basements! This is a universal training program that is simple but not easy.
Every session has a warmup, strength and a conditioning piece plus I love to program pump finishers and dumbbells are just excellent for that task so expect to get that nice pump feeling from this program!
What you need
✅ 2 Dumbbells 10-22,5kg depending on your ability. A classic recommendation is 2x22.5kg for males and 2x15kg for females but anything you have access to will do. You can easily replace the dumbbells with kettlebells
16 sessions, 2-4 times a week and no more than 60 minutes of full body Dumbbell training to get you fitter than you think!
Are you ready?
Functional Push
Functional Push is a training plan where we combine building mass and strength in less than 60 mins per session. This is a perfect follow-up to the training plan Functional Pump.
Sixteen sessions with Functional exercises for strength and baseline conditioniong. If you are on the look for creating a solid foundation for becoming a bad-ass then stop right here and activate.
You can practice this program 3-4 sessions per week for optimal results and even 2 times a week will give you improvements.
What it is 60 minutes of highly effective strength training with medium rep ranges combined with high rep rep ranges to maximise strength & hypertrophy and to get a conditioning effect. There are no complex weightlifting exercises, just brute strength. If you want to increase your squat, deadlift, press and pull-up strength and combine it with aesthetics this program will do the job.
What to expect You will get stronger in the Squat, Pull-ups, Benchpress and Deadlift. You will improve the shoulder press. You will learn a ton of exercises that will hit the abs, glutes, arms, shoulders and more.
Is it for me? Yes it is. Regardless if you are a novice or pretty advanced i bet you will be challenged at your level.
Most bang for the buck If you are in shortage of time you need to train the most bang for the buck exercises and some of them are.
Squats, Military press, Deadlifts, Barbell rowing and Benchpress. We highly empathize core and body-weighted exercises in the accessory section every session.
Symmetry We prioritize upper and lower body equally so for example if you are on the look for developing your pull-ups this program is for you.
What it is not This is not a CrossFit or conditioning program however you will develop a conditioning capacity to move big loads quicker. If you are in serious need of a conditioning program I highly suggest that you combine this program with Dynamo or Turbine.
Lets roll on Functional Push!
Freestanding Handstand
Nine week Handstand training to get off the wall out on the floor to get that freestanding handstand and handstand walk!
Each session takes approximately 30 minutes to complete
Handstand specific warmups
Wrist strength
Core training
Three days per week
Handstand + Handstand walk progression
Gymnastic mobility
A program that will develop your gymnastic possibilities by increasing both strength and mobility in tough positions.
This program takes about 30 minutes to complete. Four sessions which you can perform 3-4 times a week for as long as you like.
Functional Pump
Functional Pump is a training plan where we focus on building some serious mass in less than 60 mins per session.
Sixteen sessions with Functional exercises for hypertrophy and baseline conditioniong. If you are on the look for creating a solid foundation for becoming a bad-ass then stop right here and activate.
You can practice this program 3-4 sessions per week for optimal results and even 2 times a week will give you improvements.
What it is 60 minutes of highly effective strength training with short rests, high rep ranges to combine hypertrophy with a conditioning effect. There are no complex weightlifting exercises, just brute strength where we utilize odd objects such as kettlebells, dumbbells, sleds and sandbags. Obviously you will get comfy with the barbell.
Most bang for the buck If you are in shortage of time you need to train the most bang for the buck exercises and some of them are.
Squats, Military press, Deadlifts, Barbell rowing and Benchpress. We highly empathize core and body-weighted exercises in the accessory section every session.
Symmetry We prioritize upper and lower body equally so for example if you are on the look for developing your pull-ups this program is for you.
What it is not This is not a CrossFit or conditioning program however you will develop a conditioning capacity to move big loads quicker. If you are in serious need of a conditioning program I highly suggest that you combine this program with Dynamo or Turbine.
Lets roll on Functional Pump!
Leg strength
This is a six week squat cycle where you maintain your olympic weightlifting.
The program contains 30 sessions and you can train 3-5 sessions per week. The program ends with a Squat test.
This program is a great kickstarter on a long term strength plan.
Core finisher
Develop a strong and ripped midline with this program! Train along with us. Each workout are timed with music and beep timers to make it very easy for you to follow along. This program will lit your midline!
Toes to bar
This program is for you want to learn
Toes to bar
Kipping CTB
Butterfly pull-ups
Handstand pushups
This is the second program in the series and we assume that you have got your kipping pull-ups and kipping mechanics in shape! Checkout kipping pull-up if you want to really drill the kip before going into this program.
We also assume the you have a strict pull-up or two. If you do not have that then head on to the Strict pull-up program
You will get the drills to string Toes to bar, CTB, Butterfly pull-ups and Handstand pushups together. A really great tech program!
Rise training plan 2.0
What Rise 2.0 is Rise is our follow-up on Rise 1.0, the fitness program that has got hundreds of people moving good. In addition to all the things that appeared in Rise 1.0 this program also will contain weightlifting movements. However since we believe that fitness is achieved by training the most bang for the buck exercises we have limited the complexity and difficulty of said weightlifting.
Move good look good We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into The program stretches over 12 weeks, 4 days a week and each session takes 75-90mins
Video and explanations Almost every exercise in the program has a youtube video found on our channel which contains over 1000 videos. It is one of the worlds largest training exercise libraries. We believe that all movements we teach must be executed by one of our instructors. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
Bar Muscle-up
Bar Muscle-up is a 6-week program where you will learn Butterfly Chest to bar pull-ups, Ring Dips and of course the Bar Muscle-up!
We expect that you have some solid strict pull-ups and your kipping mechanics in place.
This is the third program in the Kipping series and the follow-up to the Toes to bar program.
We are very proud of this program and it has been requested for a long time
Strict Muscle-up One
What Muscle-Up ONE is
It is a seven week upper body focused program splitted in three days a week giving 21 days of great and throught through training.
Build strong positions to be able to later on put it all together.
Develop a strong foundation. Without strength you will get nowhere.
The goal of the program is to develop all foundations for a strict muscle-up but you will also increase your entire upper body strength and midline! You will develop your strict pull-ups, dips, ring dips, handstand pushups and more!
The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri but you can obviously train any given day of the week as long as you have one rest day in between sessions.
Additional benefits
Improve the foundation for all gymnastics
Build a strong midline
Increase your benchpress and shoulder press
Increase all your upper body pulling
Videos & explanations
All exercises have a detailed video from our own Youtube channel and we give detailed instructions on how to perform the exercises.
Feedback
We heavily rely on a journaling system to get all data about you into the system. From testing to regular training logging. This enables us to give you great recommendations moving forward.
If you want that muscle-up then this program is for you.
Get immensly fit in 48 sessions of the best training method for fitness there is. Strong, jacked and conditioned. You will become a better mover and look great.
What Rise is Rise is inspired by the Functional Bodybuilding movement with an aim in getting you strong and healthy. It also has an aim in fitting into peoples lives so the timeframe is dedicated to people that want to spend some time with a serious training program but who cannot dedicate three hours at the gym. We want you to feel good while training and to really feel the improvements. Every session is planned in detail.
Move good look good We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into The program stretches over 48 sessions to be trained at your pace, each session takes 75-90mins.
Video and explanations Almost every exercise in the program has a youtube video found on our channel. We have produced over 200 videos for this program only so you better will get the feel for how to perform a movement. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
An example session can look like this. For simplicity we have removed all the videos.
Warmup 3 rounds not for time - focus is to activate muscles & get warm. 300m row + 10 shuttle runs 10 lateral steps right + left with band 10 glute bridges with band - 2s pause in top of each rep 10s dead hang pronated grip + 10s dead hang supinated grip 10 scapula pushups 20-40s wall sit with band
Strength A: Build to a heavy 3 Front Squat - tempo 32x1. 32x1 = 3s down - 2s pause in bottom - up - 1s in the top. If you can not hold this tempo, do not continue building.
This exercise is part of our test-battery and for tracking purposes please register results here: http://gorillafitness.se/athlete/registerWorkout.do?workoutId=613
For future comparison it is wise to note weight, feel and maybe even shoot a video of the performance.
Notes:
Focus here is to always keep the tempo. Important to keep your chest high all the time.
B: E4minute x 4 sets 6/6 Single Arm KB Bulgarian Split Squat AMRAP (minus 2 reps) Ring Row - tempo 3030
When performing a split squat key is to let the knee track over you toes, not too much in front of them. If your right leg is working, keep the KB in left front rack, and vice versa.
Ring row - same as the squat, make sure to keep the tempo. When you cant, stop right away.
AMRAP: AsManyRepsAsPossible
C: E4minute x 4 sets 6 Double DB Bench Press (build to a heavy 6 in 4 sets) 6-8 Single Leg RDL with DB or KB
No tempo in these movements, but make sure to do them with control. Very important that you are controlling the descent in both movements. Slow down, faster up. Do not go too heavy. If you are moving well you can go heavier each round. Make sure that you are getting a stretch benefit in the bottom of the DB Benchpress and that you truly are locking out the elbows in the top.
Conditioning
D: AMRAP 12 minutes 15+15m Rope Pull 60/40kg 10 Double DB Z-Press - Alternate arm (5 per arm) 8 Sandbag or D Ball Squats
The purpose of this piece is to get a good pump, and of course some endurance in your pushing/pulling.
Rope Pull - if the weight is too heavy, scale. Do not use your hips. The only thing working should be your arms/lats. Try to keep your back in line with the floor.
Z-Press - pick a weight you can do 12-13 reps with so 10 isnt way too heavy.
Squats - no leaning forward. Keep your chest high. They should be unbroken so pick a weight you can handle.
Dynamo
A thought through conditioning program that spans over 16 sessions!
This is a program for you that wants a serious kickstart to your conditioning
Strict HSPU One
This program develops your strength in all kinds of handstanding. During six weeks, three times a week you will practice strict handstand pushups, develop your core, your handstands and continue to build your pulling strength.
You will be a stronger, inverted human after this program, guaranteed.
A new total
Increase your total in the lifts!
During 30 sessions we increase the intensity and prepares you for a new max or a competition.
Can be practiced 3-5 times a week for optimal results.
An excellent program to use as a finishing touch prior to a meet.
Core strength
A four week, twelve sessions complete core program that will lit your abs.
Strict Pull-up
In six weeks develop your push and pulling strength. The program is perfect for a beginner that understand the basics but now needs to master it. There are no shortcuts.
Target audience:
* You want to develop the strength to perform one strict pull-up
* You want to get the foundation to one day get a muscle-up. The scope to get that muscle-up is in the Muscle-up ONE which is the program following this.
Handstand mobility
Are you bending like a banana when you are doing your handstands or handstand walking? Chances are that you lack mobility in your shoulders, upper back, wrists or perhaps biceps or more.¨
This program helps you to alleviate your mobility problems to achieve a better overhead position in general and handstand position in specific.
Deadlift volume
Improve your deadlifts!
A smart and proven program to push your deadlift while still working the olympic lifts. This program was run in the competitor program and it worked like a charm so we want to share it. It is a perfect program to both build capacity in your posterior chain and in the end we go high in intensity.
What it is:
6 weeks training, five days a week
* Deadlifting three times a week.
* Weightlifting everyday
* Squats twice a week.
* Weightlifting upper body assistance in form of push presses, snatch grip push presses, shoulder press