None to one pull up

Our None To One – Strict Pull Up program provides you with the map to your first every strict pull-up. If you already have your first strict pull up this program will turn that single rep into multiples. With 3 20-30min sessions a week this program fits perfectly in with your current exercise regime.

A solid foundation of strength and understanding of positioning is key to learning any gymnastics/bodyweight skill. As the weeks progress you will see strength gains in grip strength, pulling strength and core strength all leading you toward achieving the end goal of a solid strict pull-up.

Unfortunately, there is no magic pill to achieve the strict pull up other than hard work, this program is a guideline, the effort you put into the sessions is the secret everyone is looking for.

There are two ways to approach the None To One – Strict Pull Up program.

1. Scale as you go. – If any of the sessions are currently outside of your ability, we can modify the sessions so that we still progress through the weeks.
2. Repeat until complete. – This is for the hardcore looking to do whatever it takes to achieve the goal. Here we do not move on to the next session until we can complete the current session as it is written.

Regardless of what option you choose, the effort and time you put in will guide you towards getting your chin up over that bar.

The None To One – Strict Pull Up program is ready for you to start whenever suits you. Once you buy, you have it forever. Start when you like, repeat as many times as you like.

None to one Handstand Push Up

Our None To One – Handstand Push Up program is for those looking to achieve their first handstand push up. With all of our gymnastics programs, the focus of a strong foundation of strength and positional awareness is the highest priority. We need to be strong enough to be able to attempt these skill to avoid injury and to maximise the potential of efficient and effective reps.

Throughout the 6 weeks in this program, we have 3 sessions of the handstand push up progression. Once you buy this program it is yours forever to use as many times as you like. You have the choice as to how you approach the program. There are two ways you can progress through our None To One Program.

1. Scale as you go. – If any of the sessions are currently outside of your ability, we can modify the sessions so that we still progress through the weeks.
2. Repeat until complete. – This is for the hardcore looking to do whatever it takes to achieve the goal. Here we do not move on to the next session until we can complete the current session as it is written.

Regardless of what option you choose, the effort and time you put in will guide you towards achieving your goal. As the weeks progress, you will see noticeable gains in positional awareness, grip strength, prerequisite volume – ie kipping pull-ups, along with increased shoulder and core strength and stability.

*Note – The recommended prerequisite strength before starting this program to ensure maximal progress and injury prevention is as follows – 10 comfortable linked strict push-ups.

None to One - Bar Muscle-up

Our None To One – Bar Muscle Up program is for those looking to achieve their first bar muscle up. With all of our gymnastics programs, the focus of a strong foundation of strength and positional awareness is the highest priority. We need to be strong enough to be able to attempt these skill to avoid injury and to maximise the potential of efficient and effective reps.

Throughout the 6 weeks in this program, we have 3 sessions of bar muscle up progression. Once you buy this program it is yours forever to use as many times as you like. You have the choice as to how you approach the program. There are two ways you can progress through our None To One Program.

1. Scale as you go. – If any of the sessions are currently outside of your ability, we can modify the sessions so that we still progress through the weeks.
2. Repeat until complete. – This is for the hardcore looking to do whatever it takes to achieve the goal. Here we do not move on to the next session until we can complete the current session as it is written.

Regardless of what option you choose, the effort and time you put in will guide you towards achieving your goal. As the weeks progress you will see noticeable gains in positional awareness, grip strength, prerequisite volume – ie kipping pull-ups, along with increased shoulder and core strength and stability.

*Note – The recommended prerequisite strength before starting this program to ensure maximal progress and injury prevention is as follows – 5 linked strict pull-ups, 10 linked strict bar dips, 10 linked kip swings.

Handstand Walk

Our None To One – Handstand Walk program is for those looking to achieve their first handstand walk. With all of our gymnastics programs, the focus of a strong foundation of strength and positional awareness is the highest priority. We need to be strong enough to be able to attempt these skill to avoid injury and to maximise the potential of efficient and effective reps.

Throughout the 6 weeks in this program, we have 3 sessions of handstand walk progressions. Once you buy this program it is yours forever to use as many times as you like. You can decide as to how you approach the program. There are two ways you can progress through our None To One Program.

1. Scale as you go. – If any of the sessions are currently outside of your ability, we can modify the sessions so that we still progress through the weeks.
2. Repeat until complete. – This is for the hardcore looking to do whatever it takes to achieve the goal. Here we do not move on to the next session until we can complete the current session as it is written.

Regardless of what option you choose, the effort and time you put in will guide you towards achieving your goal. As the weeks progress you will see noticeable gains in positional awareness, ring dip strength, prerequisite volume – ie kipping pull-ups, along with increased shoulder and core strength and stability.

*Note – The recommended prerequisite strength before starting this program to ensure maximal progress and injury prevention is as follows – 10 linked strict push-ups, 5 linked ring dips, minimum 0:20 Handstand hold at the wall.

Ring Muscle Up

Our None To One – Ring Muscle Up program is for those looking to achieve their first Ring muscle-up. With all of our gymnastics programs, the focus of a strong foundation of strength and positional awareness is the highest priority. We need to be strong enough to be able to attempt these skill to avoid injury and to maximise the potential of efficient and effective reps.

Throughout the 6 weeks in this program, we have 3 sessions of ring muscle-up progression. Once you buy this program it is yours forever to use as many times as you like. You can decide as to how you approach the program. There are two ways you can progress through our None To One Program.

1. Scale as you go. – If any of the sessions are currently outside of your ability, we can modify the sessions so that we still progress through the weeks.
2. Repeat until complete. – This is for the hardcore looking to do whatever it takes to achieve the goal. Here we do not move on to the next session until we can complete the current session as it is written.

Regardless of what option you choose, the effort and time you put in will guide you towards achieving your goal. As the weeks progress you will see noticeable gains in positional awareness, ring dip strength, prerequisite volume – ie kipping pull-ups, along with increased shoulder and core strength and stability.

*Note – The recommended prerequisite strength before starting this program to ensure maximal progress and injury prevention is as follows – 5 linked strict pull-ups, 10 linked strict push-ups, 10 linked kip swings and 10 linked ring dips. We would also be looking for ring support holds of 0:20 and bottom dip holds of 0:20

Midline Conditioning

Want a stronger core? Having a strong midline has lots of benefits – holding good positions in your gymnastics, keeping a tight core when deadlifting or sending the bar overhead to name but a few. Our midline conditioning programme is 6 weeks long, with 3 sessions per week…and can be done from the comfort of your own home.

Benefits:

• Stabilize lower back. When you train your core, your lower back also gets stronger and healthier.
• Run faster. Did you know that core strength is extra important for a runner?
• Enhance flexibility.

FF-Run Program

Jumping straight to a 5k, 10k or more can be daunting and seem a bit out of reach at first. It’s important to look at where your current level of fitness lies and take a structured approach to build up your distance over time. Play the long game, gradually increase your workload and get to your desired distance injury-free.

We offer a 6-week programme specialising in gradual progression to ensure you build up your distance and hit every session at the right intensity for your current fitness level. All online to be done at a time that suits you, with access to your coach all the way through.

Weightlifting Program

If you’re a beginner weightlifter with some working knowledge of the lifts but no program to follow this is the one for you. 8 weeks of simple progressive overload will exploit your beginner gains on not just your Snatch and Clean & Jerk but your strength and hypertrophy work too.

If you are an experienced lifter this program is designed to increase your lifts without having you spend all day in the gym! 3 session per week that are tough and to the point, and focused on one thing….. getting you stronger!

The 3 sessions can also be preformed alongside your current CrossFit program! With slightly less emphasis placed on conditioning, you can add CrossFit WOD’s in between each one of your weightlifting sessions and still see progress in both areas! If your focus is increasing your strength while still maintaining your regular CrossFit WOD’s, this is the program for you!

This program takes the guess work out of training! Every set, rep and exercise is clearly mapped out and easy for you to follow. Using Fitr’s training system you can give feedback to your coach after each session and keep them up to date on how your training is going. And, with a fully equipped video library, you’ll always know exactly how to attack each of your sessions!

The 8 week program is centred around getting you stronger and more powerful in your Olympic lifts and smash through plateaus to get you your next PB!