FocusPlan

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.

 

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 emphasize 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!

This is our second installation of the gymnastics series and it includes a lot of gymnastic elements!

Experience
We expect you to have 1 Strict pull-up and that you master the Kipping Pull-up. 

This program gives mastery in

✅ Toes to bar

✅ Kipping CTB

✅ Butterfly pull-ups

✅ Handstand pushups

Over the course of 18 sessions, 30-45mins per session you will master these elements. 

When you are done with this program the rig and wall will be your friends instead of the enemy.

Master the kip today!

This is the third installation of the gymnastics series and now you are close in achieving mastery!

Experience
We expect you to have 5 Strict pull-ups and that you master the Toes to bar. 

This program gives mastery in

✅ Bar muscle-ups

✅ Butterfly CTB Pull-ups

✅ Ring Dips

Over the course of 18 sessions, 30-45mins per session you will master these elements. 

When you are done with this program you will start to become one with the rig and rings.

Master the Bar muscle-up and more today!

 

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.

 

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. 

A thought through conditioning program that spans over 16 sessions!

This is a program for you that wants a serious kickstart to your conditioning

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!

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?

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!