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.
Antal pass: 18
Access: No expiration date for the program
Price: €27
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Rise training plan 1.0
Get immensly fit in 48 sessions of the best training method for fitness there is. Strong, jacked and conditioned. You will become a better mover and look great.
What Rise is
Rise is inspired by the Functional Bodybuilding movement with an aim in getting you strong and healthy. It also has an aim in fitting into peoples lives so the timeframe is dedicated to people that want to spend some time with a serious training program but who cannot dedicate three hours at the gym. We want you to feel good while training and to really feel the improvements. Every session is planned in detail.
Move good look good
We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into
The program stretches over 48 sessions to be trained at your pace, each session takes 75-90mins.
Video and explanations
Almost every exercise in the program has a youtube video found on our channel. We have produced over 200 videos for this program only so you better will get the feel for how to perform a movement. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
An example session can look like this. For simplicity we have removed all the videos.
Warmup
3 rounds not for time - focus is to activate muscles & get warm.
300m row + 10 shuttle runs
10 lateral steps right + left with band
10 glute bridges with band - 2s pause in top of each rep
10s dead hang pronated grip + 10s dead hang supinated grip
10 scapula pushups
20-40s wall sit with band
Strength
A: Build to a heavy 3 Front Squat - tempo 32x1.
32x1 = 3s down - 2s pause in bottom - up - 1s in the top.
If you can not hold this tempo, do not continue building.
This exercise is part of our test-battery and for tracking purposes please register results here: http://gorillafitness.se/athlete/registerWorkout.do?workoutId=613
For future comparison it is wise to note weight, feel and maybe even shoot a video of the performance.
Notes:
Focus here is to always keep the tempo. Important to keep your chest high
all the time.
B: E4minute x 4 sets
6/6 Single Arm KB Bulgarian Split Squat
AMRAP (minus 2 reps) Ring Row - tempo 3030
When performing a split squat key is to let the knee track over you toes, not
too much in front of them. If your right leg is working, keep the KB in left front
rack, and vice versa.
Ring row - same as the squat, make sure to keep the tempo. When you cant,
stop right away.
AMRAP: AsManyRepsAsPossible
C: E4minute x 4 sets
6 Double DB Bench Press (build to a heavy 6 in 4 sets)
6-8 Single Leg RDL with DB or KB
No tempo in these movements, but make sure to do them with control.
Very important that you are controlling the descent in both movements.
Slow down, faster up. Do not go too heavy. If you are moving well you can
go heavier each round. Make sure that you are getting a stretch benefit in the bottom of the DB Benchpress and that you truly are locking out the elbows in the top.
Conditioning
D: AMRAP 12 minutes
15+15m Rope Pull 60/40kg
10 Double DB Z-Press - Alternate arm (5 per arm)
8 Sandbag or D Ball Squats
The purpose of this piece is to get a good pump, and of course some
endurance in your pushing/pulling.
Rope Pull - if the weight is too heavy, scale. Do not use your hips. The only
thing working should be your arms/lats. Try to keep your back in line with the
floor.
Z-Press - pick a weight you can do 12-13 reps with so 10 isnt way too heavy.
Squats - no leaning forward. Keep your chest high. They should be unbroken
so pick a weight you can handle.
Type: CrossFit
Gymnastic skill phase 3
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!
Type: Gymnastics
Beginner
CrossFit for beginners
Introduction
Beginner is the introduction to our principles and methods. You will learn from the ground up howto perform the weightlifting movements and the connected accessory. We expect you to have developed a better feel for weightlifting, gymnastics and a whole bunch of skills in these 48 sessions.
When you step into the next level you will have a much easier time establishing true PRs based on technique not just raw strength. Raw strength just takes you so far and in our experience will get you injured over time.
In this block there will be no fixed percentages, we will guide you by feel and focus on the movement.
We will teach you the basics of "body line drills", bent and straight arm gymnastics and the benefits of them. We will develop your feel for the carryover from just a "solid hollow rock and a strong core" hollow rock all the way into a bar/ring muscle-up. We will teach you the foundation of learning handstands
The program is oriented in 3-4 days a week and the program should take no more than 90mins to complete. We have added most of the videos directly in the program but feel free to search our youtube channel.
All exercises in this program should be done with quality in mind, reduce weight and perform the exercise with the correct technique and feeling. Only speed up when you master the movement. No rushing.
Duration: 48 sessions, 3-4 sessions per week and 90 mins per session including warmup.
The program is heavily influenced by our key performance corner stones; Weightlifting, gymnastics, conditioning and odd objects.
Weightlifting
We build your foundation from the ground up. The perfect way to start weightlifting. Learn proper technique before you ramp-up in weights and truly can enjoy the weightlifting in our other programs.
Gymnastics
Get strong first. We will over the course of these twelve weeks train gymnastic movements every session. At first on a very basic level and in the end we will approach the levels of Intermediate. You will develop the strength to get those first strict pull-ups, develop your core and improve the pressing strength to achieve pushups and the foundation of handstand pushups. If you are already at those levels you will still benefit from the program since all our exercises can be made harder.
Conditioning
We strongly believe that for you to develop optimum performance you need to spend time performing conditioning so the program consists of pretty long conditioning while we still need to keep the promised time frame. This program is pretty tough but it is programmed smart. We want you to be recovered prior to the next session. You will go very hard once a week.
Odd Objects
In the recent years The sport of fitness has been very influenced by Strongman implements. We love this movement and our programs utilise equipment such as farmers walk, yoke carry, sandbag, kettlebells, dumbbells basically anything that is odder to move than a 28mm barbell. This as well will prepare you for life in general since life situations rarely come with a perfectly loaded barbell with balanced Eleiko plates.
Are you ready?
Test Beginner, you have nothing to lose!
Type: CrossFit
Rise training plan 2.0
What Rise 2.0 is
Rise is our follow-up on Rise 1.0, the fitness program that has got hundreds of people moving good. In addition to all the things that appeared in Rise 1.0 this program also will contain weightlifting movements. However since we believe that fitness is achieved by training the most bang for the buck exercises we have limited the complexity and difficulty of said weightlifting.
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
Type: CrossFit
Strict Muscle-up Two
What Muscle-up TWO is
Muscle-up TWO is where you put it all together.
Continued strength work but a big focus on the transitioning part of the muscle-up. The transition is where most fail so in this program we address that in every session for a total of 18 training sessions and a final test week.
The program will make all your gymnastics stronger, improve your upper body strength and body awareness.
Getting the hang of how to piece a muscle-up together transfers very well into other kinds of gymnastics so this is a very important program for your gymnastic progression.
Timeframe
7 weeks, 3 days a week where we want you to have a minimum of one rest day in between sessions.
Journaling and feedback
You log your every session into a training log which we as admins can see and use as guidance tool to help you forward.
Video and explanations
Almost every exercise in the program has a youtube video found on our channel. We give detailed explanations on how to perform all movements.
What to expect
You should expect an upper body burn that you never experienced before unless you are a bodybuilder. We almost have progression guarantee of this program since so many have got success from the program. This is one of the most successful programs we ever made. We want you to get that muscle-up.
Example of a drill
The negative muscle-up on floor. Where other programs fail we have solutions. This is one of them. Most people are too weak to perform the negative muscle-up properly so we created a version which is floor supported. Make no mistake even this version can be hard especially the transitioning. Spend time in the transitioning and you will prosper.
Negative muscle-up floor version
Type: Gymnastics
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Strict Muscle-up One
What Muscle-Up ONE is
It is a seven week upper body focused program splitted in three days a week giving 21 days of great and throught through training.
Build strong positions to be able to later on put it all together.
Develop a strong foundation. Without strength you will get nowhere.
The goal of the program is to develop all foundations for a strict muscle-up but you will also increase your entire upper body strength and midline! You will develop your strict pull-ups, dips, ring dips, handstand pushups and more!
The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri but you can obviously train any given day of the week as long as you have one rest day in between sessions.
Additional benefits
- Improve the foundation for all gymnastics
- Build a strong midline
- Increase your benchpress and shoulder press
- Increase all your upper body pulling
Videos & explanations
All exercises have a detailed video from our own Youtube channel and we give detailed instructions on how to perform the exercises.
Feedback
We heavily rely on a journaling system to get all data about you into the system. From testing to regular training logging. This enables us to give you great recommendations moving forward.
If you want that muscle-up then this program is for you.
Type: Gymnastics
Gymnastic skill phase 2
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!
Type: Gymnastics
Pushup
In six weeks develop your push and pulling strength. The program is perfect for a beginner that really wants to master the basics. There are no shortcuts.
Target audience:
* You want to develop the strength to perform five full range of motion pushups according to this standard.
* You want to get the foundation to one day get a strict pull-up. The scope to get a strict pull-up is in the following program after this.
Type: Gymnastics
Gymnastic skill phase 1
This 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.
Also included in this program is the initial steps towards handstand pushups!
Experience
We expect you to have 5 solid Pushups on the floor to enter this program.
Kipping pull-up in a nutshell
✅ Master the kip and get a kipping pull-up
✅ Build up the foundation for a handstand pushup
✅ 18 sessions each 30-45 minutes, easy to combine with other plans
Master the kip today!
Type: Gymnastics
Fit with Dumbbells
Dumbbells are the universal tool found in gyms, hotels, and even peoples in garages or basements! This is a universal training program that is simple but not easy.
Every session has a warmup, strength and a conditioning piece plus I love to program pump finishers and dumbbells are just excellent for that task so expect to get that nice pump feeling from this program!
What you need
✅ 2 Dumbbells 10-22,5kg depending on your ability. A classic recommendation is 2x22.5kg for males and 2x15kg for females but anything you have access to will do.
You can easily replace the dumbbells with kettlebells
16 sessions, 2-4 times a week and no more than 60 minutes of full body Dumbbell training to get you fitter than you think!
Are you ready?