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

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 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!

Are you bending like a banana when you are doing your handstands or handstand walking? Chances are that you lack mobility in your shoulders, upper back, wrists or perhaps biceps or more.¨

This program helps you to alleviate your mobility problems to achieve a better overhead position in general and handstand position in specific.

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

 

Are you bending like a banana when you are doing your handstands or handstand walking? Chances are that you lack mobility in your shoulders, upper back, wrists or perhaps biceps or more.¨

This program helps you to alleviate your mobility problems to achieve a better overhead position in general and handstand position in specific.

The second installation of Gymnastic Mobility

The perfect companion with your gymnastic or weightlifting program. It strengthens you in end range positions which will make it easier to get into those tough positions.

The program spans over four weeks, three times a week but you can do it for as long as you like, as often as you like and while you get results.

No more pain only gain!

This program is the personal program of the headcoach himself. Marcus Herou.

You will train the same sessions as Marcus. You will get exact details on basically every move done during the session. Detailed feeling explanation and sought stimuli.

For whom?

The program is targeted towards any or all of:

• Retired competitors that wants to train serious but that cannot follow a competitor or youngster template
• Someone that could be pretty advanced but just want to train for allroundness and still wants to improve skills
• Someone that is tired of kipping and snatching all week long
• You hate those 5 min lactic workouts that leave you sore for days
• You want to be able to move good without pain
• You dream about performing a one-arm pull-up or 7m L-sit rope climbs while still pulling 2,5 x bw deadlifts
• You should be able to handstand walk decently, perform a strict muscle-up. This program will train you in this but in bigger volume and difficulty

What is it?

• Leg and pchain allroundness
• Gymnastic skills from planche, handstands, handstand walks, press to handstand, front levers you name it
• Lots of chin-ups, strict muscle-ups, dips, handstand pushups etc
• Aerobic capacity focus - stuff that builds without leaving you sore

 

Typical session

A: Detailed warmup for the session theme

B: Compound lower body movement ie Back Squat, Deadlift, Yoke Carry etc

C1: Upper body pull ie Pull-ups behind the neck, seal rows, strict muscle-ups etc

C2: Lower body assistance ie Step-ups, lunges, split squats etc

D: Gymnastics / Midline ie Front lever, handstands, press to handstand, planche etc

E: Conditioning for the session theme