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Your own training combo

All these programs in one subscription

Emerge

Turbine

Rise training plan 1.0

Dynamo

Weightlifting starter

Leg strength

Rise training plan 2.0

Freestanding Handstand

Core strength

Classic

Toes to bar

Gymnastic mobility

Front Squat

Deadlift volume

Strict Pull-up

Press n Pull

Kipping Pull-up

Muscle-up endurance #2

Bar Muscle-up

Strict Muscle-up Two

Revive 1.0

Strict HSPU One

Strict Muscle-up One

Pushup

Bench n row

Gymnastic mobility #2

Pull

Core finisher

Home training

The Great Wall Of Handsta...

Handstand mobility

Bodyweight one

Peaking Competitor

Peaking Intermediate

Strict HSPU Two

Bodyweight two

Ring Muscle-up

Muscle-up endurance #1

Front Squat on chains

We add programs continuously. Our ambition is to add a program every month.

If none of these programs suit you then have a look at these programs

Example of a combination

What do our customers think?

Bästa programmeringen!

-- Lisa about Rise training plan 2.0

Programmet levererade precis som förväntat en förbättring i dom olympiska lyften!

-- Marcus about Emerge

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

Kul med lite sprint (löpning) varvat med styrka i avslutningsdelen. Bra att öva utfall med skivstång front racked!

-- Viktoria about Rise training plan 1.0

Bra att starta m snatchbalanceflow

-- Isa about Weightlifting starter

Jättebra överkroppspass Kanske bicepcurls 😊

-- Lennart about Strict Muscle-up One

Skönt pass

-- Jonnie about Turbine

158 reviews



Emerge


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.


kr 895

If this program did not suit you then perhaps have a look at all these programs

Get just one focus program

You can as well get the programs individually

Emerge

kr 895

Turbine

kr 295

Rise training plan 1.0

kr 795

Dynamo

kr 145

Weightlifting starter

kr 295

Leg strength

kr 295

Rise training plan 2.0

kr 795

Freestanding Handstand

kr 295

Core strength

kr 95

Classic

kr 295

Toes to bar

kr 295

Gymnastic mobility

kr 195

Front Squat

kr 195

Deadlift volume

kr 295

Strict Pull-up

kr 295

Press n Pull

kr 295

Kipping Pull-up

kr 295

Muscle-up endurance #2

kr 295

Bar Muscle-up

kr 295

Strict Muscle-up Two

kr 295

Revive 1.0

kr 795

Strict HSPU One

kr 295

Strict Muscle-up One

kr 295

Pushup

kr 295

Bench n row

kr 295

Gymnastic mobility #2

kr 149

Pull

kr 295

Core finisher

kr 95

Home training

kr 95

The Great Wall Of Handsta...

kr 195

Handstand mobility

kr 95

Bodyweight one

kr 95

Peaking Competitor

kr 495

Peaking Intermediate

kr 395

Strict HSPU Two

kr 295

Bodyweight two

kr 95

Ring Muscle-up

kr 295

Muscle-up endurance #1

kr 195

Front Squat on chains

kr 295

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