Program information


Welcome to Emerge. Emerge 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 develop a better feel for weightlifting since during these 12 weeks there will be 48 sessions of weightlifting. After that when you step into the next level you will have a much easier time establishing true PRs based on true 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 four 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. If you cannot perform an exercise due to lack of equipment or want us to clarify a video then send an email to hello@gorillafitness.se and we will shoot a video of a substituting exercise or creating a new video.

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: 12 weeks, 4 sessions per week and no session should take more than 105 minutes to complete and most sessions 90 minutes including warmup.

The program is heavily influenced by our key performance corner stones; Weightlifting, gymnastics, conditioning and odd objects.


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.


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.


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.

What do our customers think?

Programmet levererade precis som förväntat en förbättring i dom olympiska lyften!
-- Marcus about Emerge
Tuff Conditioning men bra efteråt Kul att mäta ev resultat
-- Lena about Emerge
Tycker nog att det var bra och utmanande, och vi gillar långa wodar
-- Lennart about Emerge
Välkomponerad med fin röd tråd
-- Sara Maria about Emerge
Varierat som vanligt
-- Sarah about Emerge

65 reviews

Kategori: CrossFit
Antal pass: 48
Access: No expiration date for the program
Payment: One time payment
Price: € 86

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