FocusPlan

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

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!

A program for you that have grown out of CrossFit classes and want to develop some serious weightlifting. The program spans to 4-5 sessions per week for 4 weeks or if you choose to spread it out over 6 weeks for 3 times a week that is also excellent! 

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 four week, twelve sessions complete core program that will lit your abs.

 

 

You are closing in on the handstand but you have issues balancing off the wall and in your kickups. This program will give you the final pieces before we move on to the grand final program.

This program is for you who wants to develop your handstand walk and your freestanding handstand

4 weeks, 3 times a week

30 minutes

Strong shoulders and core

Handstand and handstand walk

 

This is a progression from HSPU ONE.

The program is very similar to ONE but contains a lot more advanced gymnastics so we urge that you perform ONE first.

The goal of the program is to develop your pressing and pulling strength in general but with specific focus towards the handstand and handstand pushup.

Similar to ONE we have lots of straight arm strength pieces.

These pieces will increase your handstand ability and will carry over into ring and bar work.

The line drills are very important for creating the right handstand line.

Other benefits of the program is that you will increase your pull-ups, dips, benchpress, shoulder press and even the foundation for handstand walking.

The program is a mix of gymnastics and classic barbell / db exercises.

The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri

• Week 1 is test week introducing volume
• Week 2 is high volume week
• Week 3 is a lower volume week
• Week 4 & 5 are high volume weeks
• Week 6 is a lower volume week.
• Week 7 is retest week

 

Optimize your competition preparation!

Seven weeks program including a week with a structured deload. 

Four sessions a week

Competition visualization, mindset and more.

This program is suitable for Intermediates.

Optimera dina tävlingsförberedelser.

Detta är ett sjuveckors program med en veckas strukturerad deload. Fyra dagar per vecka, ett pass per dag. Sista veckan skriver vi en del om hur du kan förbereda dig på tävling rent mentalt. Dos and donts. 

Kom förberedd till din tävling!

 

This program develops your strength in all kinds of handstanding. 
During six weeks, three times a week you will practice strict handstand pushups, develop your core, your handstands and continue to build your pulling strength.

You will be a stronger, inverted human after this program, guaranteed.

 

This is a progression from HSPU ONE.

The program is very similar to ONE but contains a lot more advanced gymnastics so we urge that you perform ONE first.

The goal of the program is to develop your pressing and pulling strength in general but with specific focus towards the handstand and handstand pushup.

Similar to ONE we have lots of straight arm strength pieces.

These pieces will increase your handstand ability and will carry over into ring and bar work.

The line drills are very important for creating the right handstand line.

Other benefits of the program is that you will increase your pull-ups, dips, benchpress, shoulder press and even the foundation for handstand walking.

The program is a mix of gymnastics and classic barbell / db exercises.

The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri

• Week 1 is test week introducing volume
• Week 2 is high volume week
• Week 3 is a lower volume week
• Week 4 & 5 are high volume weeks
• Week 6 is a lower volume week.
• Week 7 is retest week