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 30 programs.
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!
Are you ready to get truly RX?
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.
Example
Click here
About the programmer
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
Are you ready?
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 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. 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.
A conditioning program that spans over 4 weeks and 16 sessions!
This is a program for you that wants a serious kickstart to your conditioning
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
This is a six week squat cycle where you maintain your olympic weightlifting.
You will train five sessions a week and the program ends with a Squat test.
This program is a great kickstarter on a long term strength plan.
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!
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.
Read more about Rise 1.0 here.
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 four week, twelve sessions complete core program that will lit your abs.
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!
Introduction
Welcome to Emerge. Emerge 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 develop a better feel for weightlifting since during these 12 weeks there will be 48 sessions of weightlifting. After that when you step into the next level you will have a much easier time establishing true PRs based on true 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 four 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. If you cannot perform an exercise due to lack of equipment or want us to clarify a video then send an email to hello@gorillafitness.se and we will shoot a video of a substituting exercise or creating a new video.
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: 12 weeks, 4 sessions per week and no session should take more than 105 minutes to complete and most sessions 90 minutes 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.
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.
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
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.
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.
This program will improve your weightlifting total. A great peaking program before a competition.
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.
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
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.
Six week pulling cycle, the perfect follow-up after a squat cycle
Your first and second pull will develop a lot during the block. In the end we are testing the classic lifts and a squat as well.
Five times a week for six weeks a very serious program if you want to get better at weightlifting!
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.
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
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!
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.
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!
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.
A serious home training program perfect to be done on a vacation, while traveling or whenever you do not have access to a gym. Each day has mobility, strength and a conditioning piece. The only equipment needed is a chair and a table.
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.
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.
Negative muscle-up floor version
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:
What is it?
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
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
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
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!
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 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. 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.
A conditioning program that spans over 4 weeks and 16 sessions!
This is a program for you that wants a serious kickstart to your conditioning
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
This is a six week squat cycle where you maintain your olympic weightlifting.
You will train five sessions a week and the program ends with a Squat test.
This program is a great kickstarter on a long term strength plan.
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!
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.
Read more about Rise 1.0 here.
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 four week, twelve sessions complete core program that will lit your abs.
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!
Introduction
Welcome to Emerge. Emerge 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 develop a better feel for weightlifting since during these 12 weeks there will be 48 sessions of weightlifting. After that when you step into the next level you will have a much easier time establishing true PRs based on true 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 four 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. If you cannot perform an exercise due to lack of equipment or want us to clarify a video then send an email to hello@gorillafitness.se and we will shoot a video of a substituting exercise or creating a new video.
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: 12 weeks, 4 sessions per week and no session should take more than 105 minutes to complete and most sessions 90 minutes 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.
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.
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
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.
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.
This program will improve your weightlifting total. A great peaking program before a competition.
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.
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
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.
Six week pulling cycle, the perfect follow-up after a squat cycle
Your first and second pull will develop a lot during the block. In the end we are testing the classic lifts and a squat as well.
Five times a week for six weeks a very serious program if you want to get better at weightlifting!
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.
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
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!
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.
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!
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.
A serious home training program perfect to be done on a vacation, while traveling or whenever you do not have access to a gym. Each day has mobility, strength and a conditioning piece. The only equipment needed is a chair and a table.
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.
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.
Negative muscle-up floor version
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:
What is it?
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
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
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
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!
A conditioning program that spans over 4 weeks and 16 sessions!
This is a program for you that wants a serious kickstart to your conditioning
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!
Introduction
Welcome to Emerge. Emerge 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 develop a better feel for weightlifting since during these 12 weeks there will be 48 sessions of weightlifting. After that when you step into the next level you will have a much easier time establishing true PRs based on true 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 four 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. If you cannot perform an exercise due to lack of equipment or want us to clarify a video then send an email to hello@gorillafitness.se and we will shoot a video of a substituting exercise or creating a new video.
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: 12 weeks, 4 sessions per week and no session should take more than 105 minutes to complete and most sessions 90 minutes 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.
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:
What is it?
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
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 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. 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.
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.
Read more about Rise 1.0 here.
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
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.
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
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
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.
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.
Negative muscle-up floor version
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.
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.
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.
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!
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
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!
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
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
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.
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
A serious home training program perfect to be done on a vacation, while traveling or whenever you do not have access to a gym. Each day has mobility, strength and a conditioning piece. The only equipment needed is a chair and a table.
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!
A four week, twelve sessions complete core program that will lit your abs.
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.
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.
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.
This program will improve your weightlifting total. A great peaking program before a competition.
Six week pulling cycle, the perfect follow-up after a squat cycle
Your first and second pull will develop a lot during the block. In the end we are testing the classic lifts and a squat as well.
Five times a week for six weeks a very serious program if you want to get better at weightlifting!
This is a six week squat cycle where you maintain your olympic weightlifting.
You will train five sessions a week and the program ends with a Squat test.
This program is a great kickstarter on a long term strength plan.
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!
239 reviews
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 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. 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.
A conditioning program that spans over 4 weeks and 16 sessions!
This is a program for you that wants a serious kickstart to your conditioning
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
This is a six week squat cycle where you maintain your olympic weightlifting.
You will train five sessions a week and the program ends with a Squat test.
This program is a great kickstarter on a long term strength plan.
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!
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.
Read more about Rise 1.0 here.
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
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!
Introduction
Welcome to Emerge. Emerge 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 develop a better feel for weightlifting since during these 12 weeks there will be 48 sessions of weightlifting. After that when you step into the next level you will have a much easier time establishing true PRs based on true 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 four 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. If you cannot perform an exercise due to lack of equipment or want us to clarify a video then send an email to hello@gorillafitness.se and we will shoot a video of a substituting exercise or creating a new video.
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: 12 weeks, 4 sessions per week and no session should take more than 105 minutes to complete and most sessions 90 minutes 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.
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.
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
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.
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.
This program will improve your weightlifting total. A great peaking program before a competition.
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.
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
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.
Six week pulling cycle, the perfect follow-up after a squat cycle
Your first and second pull will develop a lot during the block. In the end we are testing the classic lifts and a squat as well.
Five times a week for six weeks a very serious program if you want to get better at weightlifting!
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.
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
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!
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.
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!
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.
A serious home training program perfect to be done on a vacation, while traveling or whenever you do not have access to a gym. Each day has mobility, strength and a conditioning piece. The only equipment needed is a chair and a table.
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.
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.
Negative muscle-up floor version
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:
What is it?
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
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
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
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!
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