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.

Vad Muscle-Up One är

Det är ett sjuveckors program där du tränar 2-3 gånger per vecka. Totalt 21st träningspass. 

Bygg starka positioner

Bygg upp din överkropp, utan styrka så kommer du ingenstans.

Målet med programmet är att bygga upp fundamentet för en strikt muscle-up men du kommer också öka din överkropps och bålstyrka!

Strikta pull-ups, ring dips, handstand pushups mm, allt detta kommer bli bättre av att du blir starkare.

Detta är vårt mest framgångsrika program nånsin. Vi kan nästan garantera att du kommer bli en bättre gymnast av detta program.

Vad Muscle-Up One inte är
Detta program fokuserar på styrka inte kipp-teknik. Om du är ute efter kippade Muscle-ups och vet med dig att du gör ca 10 strikta pull-ups så kolla in programmet Ring Muscle-up

CrossFit för nybörjare!

Vad Rise 2.0 är
Rise 2.0 är vår uppföljare på Rise 1.0, fitnessprogrammet som har fått hundratals människor i form. I tillägg till de rörelser som du hittar i Rise 1.0 så har vi lagt till några tyngdlyftningsövningar. Dock så tror vi på att optimal fitness utförs med rörelser som är av lagom komplexitet så vi har vävt in de tyngdlyftningsrörelserna som ger mest utdelning för insatsen.

Läs mer om Rise 1.0 här. 

Du har möjlighet att skaffa Rise 1.0 + 2.0 i ett enda paket. Du har 96st träningspass för ett paketpris. Kolla in detta här.

Improve your deadlifts!

A smart and proven program to push your deadlift while still working the olympic lifts. This program was run in the competitor program and it worked like a charm so we want to share it. It is a perfect program to both build capacity in your posterior chain and in the end we go high in intensity.

What it is:

6 weeks training, five days a week

* Deadlifting three times a week.

* Weightlifting everyday

* Squats twice a week.

* Weightlifting upper body assistance in form of push presses, snatch grip push presses, shoulder presses and pull-ups.

 

This program routine is intended for beginner to intermediates and is an excellent program to use when you do not have access to a gym. Perform it 2-4 times a week to build or maintain your fitness. It is very simple but also very effective.

 

This program routine is intended for you who can perform a set of strict pull-ups and is an excellent program to use when you do not have access to a gym. Perform it 2-4 times a week to build or maintain your fitness. It is very simple but also very effective.

If you cannot perform a strict pull-up yet then perform this routine

 

Konditionsprogram för att bygga upp din uthållighet i CrossFit.

Detta program är för dig som vill öka din aeroba och anaeroba kapacitet.

Om du är stark och gymnastisk men känner att +15min AMRAPS eller enkel gruntwork dödar dig så är detta ett program för dig.

Turbine består av 24st pass som du kan kombinera med din övriga styrketräning eller kombinera med andra program som vi erbjuder.

Du kan träna dessa 1-4 ggr/vecka.
Om du kör 4 pass per vecka så är den orienterad såhär. 
1 Högintensivt aerobt pass med låg skill. 
1 Lågintensivt Steady State pass. 
1 Pass med Barbell Cycling.  
1 pass Regional/Open Chipper-style.

This program is made for anyone that wants to master the three most popular conditioning machines and can spend 2-4 sessions per week in becoming a total badass.

Working on three modalities is more fun than working on only one since it brings more variation but still is so specific that you will improve on technical aspects. 

Attached to the program are skill training on the rower, ski-erg and assault bike. Seriously some of the best skill advice you can get out there and if you follow the drills these machines will become the fun in your other mixed modal activities aka CrossFit. I always like when the rower appears for instance since I love rowing.

A total of 21 sessions to make you the badass you deserve. Each session takes approx 45-60 mins to complete from the time you enter the training floor.

Are you ready to test out Machine Triathlon?

Become awesome at Double Unders! We have all been there. This program removes the problem in no time

Eighteen sessions that will make you get those nasty double unders!

Each session consists of
* Warmup
* Skill
* Plyometrics
* Strength
* Endurance

And we increase the level of difficulty every week! In the end you will have the ability to string together sets of 40-60 unbroken double unders with a breeze. Money back guarantee. 

Try it out if you want to get Double Unders and to break in a great habit!