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!
Antal pass: 12
Access: No expiration date for the program
Price: €9
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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?
Type: CrossFit
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
Functional Pump
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!
Type: Strength
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
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Type: Core
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
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