RISE Fortify

RISE TRAINING

Strength & Conditioning
Coach
CRAIG HARRIMAN

RISE Fortify is designed and written for the old boys. Using proven training methods to build functional strength, and energy system training to improve cardiac health & fitness, Fortify will have you feeling and looking stronger & fitter for longer.

Low complexity movements & manageable workloads mean maximum progress with minimal damage.

Focused movement work allows you to move better, for longer, reducing the risk of injury and increasing the opportunity to improve your physical and mental health.

Its never to early to be thinking about improving your health span. Build a solid hedge against decrepitude now, and reap the benefits for years to come.

benefit-image-0
STRONGER & HEALTHIER FOR LONGER
Functional strength sessions and energy system training creates the perfect blend of strength and conditioning, that'll keep you pushing it in the gym for longer.
benefit-image-1
AEROBIC BASE
Build a large cardiovascular base through structured energy system training. 45-90mins per week of zone 2 training not only builds a hedge against cardiac disease, but builds a strong foundation of aerobic fitness, allowing you to push harder for longer.
benefit-image-2
THOROUGH WARM UPS
Specific warm ups get you moving better, and feeling ready to crush your workout. We're of the age now where things don't work like they used to, the longevity warm ups are thorough and specific to every session.
benefit-image-3
QUALITY OVER QUANTITY
Every rep of every workout matters. We don't waste time with junk volume. Each session is crafted to give enough work to create change, but not enough that you're going to be a broken man for days to come. The volume and load of every session is manageable, so you can take your time and execute every rep perfectly.
benefit-image-4
CONTROLLED INTENSITY
In order to ensure maximal progress, you need to make sure you are able to recover from the work you are putting in. The OBC program aims to prescribe the optimal dose response a.k.a just the right amount of work, to allow you to stay fighting fit, year round, and make progress like you've never made before.
Features
feature-icon
Programming 6 days per week
less than 60mins, 6 days a week of balanced strength and conditioning sessions.
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
Join the rest of RISE crew on the quest to stay fit, stong and healthy forever
feature-icon
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell & plates // Dumbbells // Squat rack // Bench // Bike or rower // Resistance bands
Recommended
Sled // Sandbags // Kettlebells
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2022-6-6

SQUAT PREP

A

2 RNDs 10/10 incline bench pigeon good mornings 10 DB wall butterflies 2 RNDs 20/20 lateral mini band march 20/20 standing band kick back 10/10 mini band psoas raise 5/5 high box step up

B

Back Squat

12, 10, 8, 6, 4

SQUAT // PUSH ACCESSORY

C

3 RNDs 10/10 rig supported DB step up 12 incline DB bench press Only use the rig for balance, taking the stability challenge out of the equation will allow you to divert more money into building strength. 3 RNDs 24 step DB walking lunge 10 tall kneeling DB press Should be able to get away with using the same weight for both movements here.

SQUAT ENDURANCE

D

40-30-20-10 Goblet step up 2min bike between rounds There is essentially no rest here. The bike is supposed to be at a little more than a recovery pace, you should be getting off worked, but you still need to mover straight into the squats.

Tuesday
2022-6-7

CONDITIONING PREP

A

90sec bike easy pace 2 RNDs 10 alt mobilty lunge 10/10 single leg RDL 20 deadbug 90sec bike slightly faster pace 2 RNDs 20/20sec kneeling side bridge 10/10 glute bridge, opp knee pulled to chest 90sec bike at workout pace

INTERVALS

B

3 RNDs 20sec max cal bike 40sec rest 15sec max cal bike 45sec rest 10sec max cal bike -3min rest- 9 BIG efforts here, very short rounds, with limited recovery between efforts. The bigger break between rounds should allow you enough time to recover enough to be able to hammer all of these rounds.

CORE

C

CORE 3-4 RNDs 30sec plank, side plank, other side 5 hanging knee raise, 5-7sec hold A little core work to finish up the session.

Wednesday
2022-6-8

PREP

A

2 RNDs 10/10 slow arm circles 10 seated wall PVC cuban presses 2 RNDs 20 band pat pull down 5/5 landmine row 10 scap push up 10 scap pull up

B

T-Bar Row

4 x 8

PULL // HINGE ACCESSORY

C

3 RNDs 12 lat pull down, 2-1-1-2 20 seated banded hammy curl, 3sec on way out Don't worry too much about the load for the lat pull down, this is a long set with this tempo. 3 RNDs 16 alt gorilla row 5 eccentric nordic curls, push back up to reset All hammies on the nordics, control the rep as much as you can, and get as low as possible. Push back up to reset.

FINISHER

D

10 - 1 Strict pull up 50m farmers carry This is 55 strict pull ups total, with almost 500m Farmers carry. This will get grippy. try your best to keep pull up sets unbroken and go heavy with the carrie.

Thursday
2022-6-9

ENDURANCE

A

45mins Z2 Choose whichever discipline you want, bike, row, run, swim. Understand that different movements will have different outputs, your zone 2 effort on a stationary bike would likely be a higher output than that off a zone 2 run. Get your apple watch, fitbit, whoop or garmin out, and watch your heart rate as you work, make sure it stays Z2 or lower. If you don't have a wearable this is 5/10 effort work.

Friday
2022-6-10

PREP

A

2 RNDs 12 alt mobility lunge 10/10 mini band standing psoas raise 2 RNDs 15 Russian swings 5 box jumps 25m double KB front rack walk

B

Power Clean

7 x 3

MIXED STRENGTH

C

4 RNDs 25m sled rope pull 25m pressing sled push You can load this is up a bit, just try and keep the sled moving smoothly on the rope pull. With the pressing pushes, lean into the sled with bent arms, the drive with your legs as you press the sled away from you. Make the presses a full body movement. 3 RNDs 7-10 strict rope pull up 25/25m front rack + overhead KB carry Some grip strength and mixed KB carry work.

Saturday
2022-6-11

PREP

A

2min easy bike then 1 round of running prep - https://www.youtube.com/watch?v=0vkIrA7zUgI (Or similar) then 2 RNDs 12 step walking lunge w/ knee pull 5/5 single leg RDL w/ knee raise 12/12 glute bridge 90sec progressive bike

INTERVALS

B

5 RNDs 400m run -rest 3min- 40 cal bike - rest 3min- Longer, hard intervals here, there is loads of rest between efforts, so we want you to push the pace on each piece. The aim is best possible time on each of the 10 efforts.

Coach
coach-avatar CRAIG HARRIMAN

Founder of the RISE program & "old dude" in the gym that still wants to train hard. Craig understands that "old dudes" want to train hard to, and that just because you're over a certain age it doesn't mean you need to stop pushing yourself in the gym. Craig is constantly searching for ways to get and stay strong, fit and healthy.

closer-image-1
closer-image-2
FITTER, AND STRONG, FOR LONGER

If you want to feel and look, strong, fit and healthy, we'll get you jacked, and build an incredible engine. Being the "old guy" at the gym doesn't mean you can't train hard, you just need to warm up properly and not waste your time doing doing stupid shit

Start My 7-Day Free Trial
closer-image-3
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

RISE Fortify
screenshot1
RISE Fortify
screenshot2
RISE Fortify
screenshot3