FocusPlan

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 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!

A thought through conditioning program that spans over 16 sessions!

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

What Muscle-Up ONE is

It is a seven week upper body focused program splitted in three days a week giving 21 days of great and throught through training.

Build strong positions to be able to later on put it all together.

Develop a strong foundation. Without strength you will get nowhere.

The goal of the program is to develop all foundations for a strict muscle-up but you will also increase your entire upper body strength and midline! You will develop your strict pull-ups, dips, ring dips, handstand pushups and more!

The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri but you can obviously train any given day of the week as long as you have one rest day in between sessions.

Additional benefits

• Improve the foundation for all gymnastics
• Build a strong midline
• Increase your benchpress and shoulder press
• Increase all your upper body pulling

Videos & explanations

All exercises have a detailed video from our own Youtube channel and we give detailed instructions on how to perform the exercises.

Feedback

We heavily rely on a journaling system to get all data about you into the system. From testing to regular training logging. This enables us to give you great recommendations moving forward.

If you want that muscle-up then this program is for you.

Strict muscle-up

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!

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?

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!

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