Diane Fu & Andrea Ager's "Rise Strength" Online Video Workouts on Cody

Rise Strength

Part of the Rise Strength Bundle

What you get

  • Lifetime Access
  • Satisfaction Guarantee
  • iPhone & Android Access

About the coaches

Diane Fu is a rising star coach in the world of strength & conditioning and CrossFit. As an Olympic-style weightlifting specialist and in a field that’s been dominated by men, Diane has been on a mission to introduce the sport of Olympic-style Wei...

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Andrea Ager started doing CrossFit in September 2010 in her native Colorado. She moved to California in 2011, the state where CrossFit was born and is still booming, to coach, compete, and chase some of the best CrossFit women in the world. While ...

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Diff intermediate 30Intermediate
Stopwatch 301 hr 12 min
Playbtn 3012 videos

Lift. Rise. Repeat. This plan will develop solid base strength, establish quality movement, and undeniably raise the bar on your functional fitness and Olympic-style lifts.

During this 4-week program you will develop strength in push and pulling mechanics, systematically increase your leg strength through back squats, and we’ll take you through body weight movement to help accessorize various lifts.

This series’ effectiveness is rooted in its programming. It pairs partial lifts including pause snatch deadlifts, jerk dip squats, and snatch pulls with explosive movements to first build awareness and control before challenging you to add speed and explosiveness. This format coupled with classic functional movements like box jumps, pull-ups, and lunges will produce steady, strong and noticeable results.

Each video is broken down into three parts: first we’ll review the “to do” list for the day and discuss the movements to be covered; next is Points of Performance with coaching, cues and pointers to maximize your lifts and movements; and lastly is Movement Instruction, which is where you’ll see what everything should look like and how to do them with precise form and polished technique.

Workouts

  • Movegrid
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    6:59
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    This is a preview of Diane and Andrea's Rise: Strength Starter Plan.
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    2:19

    How To Approach This Plan

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    Welcome to the Rise program! Before we get lifting, let’s address some main points:
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    0:47

    What To Do On Your Rest Days

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    In this video we'll share with you some things you can do on your rest days
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    9:17

    Position Details

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    In this 10-minute video you’ll learn optimal body positioning for the snatch and jerk.
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    6:59

    Week 1 Day 1

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    Welcome to Day 1! Since this is your first day, start off conservatively. Feel free to take the weight down if it feels a bit much to start with – there will be plenty of o...
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    4:11

    Week 1 Day 2

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    As we progress through this series you'll notice we incorporate a variety of movements, which will help you build multifaceted strength. Today we'll squat in a couple diffe...
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    7:04

    Week 1 Day 3

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    You may notice that this week we’ve been pairing movements with an explosive lift. This is to build an awareness and control, then challenge you to add speed and explosiven...
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    5:43

    Week 2 Day 1

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    Welcome to Week 2! This week we will slightly increase the load and alter the rep scheme. You've got it!
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    4:28

    Week 2 Day 2

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    We've gone through these movements once before – how do they feel this week with the increased weight?
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    6:26

    Week 2 Day 3

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    We'll wrap up Week 2 with some new movements. Let's have some fun!
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    4:09

    Week 3 Day 1

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    We’re now half way through the series! Remember to stay focused on the quality of the movement and lower the weight if you feel out of position. Great work!!
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    3:27

    Week 3 Day 2

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    Today we add even more volume at a higher intensity. Let's get after it!
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    4:27

    Week 3 Day 3

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    Today you will continue to connect the movements from previous weeks as you also add speed and extension. Keep at it!
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    4:27

    Week 4 Day 1

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    Welcome to our final week together! You'll notice the reps and weight taper a little bit today, but that's to prep you for later in the week. You've got this!
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    3:09

    Week 4 Day 2

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    Only two days left! Don’t go all out today – save your energy for our final workout where you’ll test your max! You're doing an awesome job!
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    5:15

    Week 4 Day 3

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    This is it, you’ve made it! Our last day!! You’ve totally killed it up to this point. Give it all you’ve got for your 1RM back squat today – you can do it!

Frequently Asked Questions

How does this plan work?
A plan is a set of video-based classes. It’s 100% online, so you can watch the videos on Macs, PCs, iPhones, iPads, Android, and TVs: any device with an internet connection! Even more, use our mobile apps to download videos for offline access.
How many times will I be charged?
Just one time for any paid plan or bundle. We won't charge you monthly. It's a one-time, upfront fee, and that's it.
How long do I have access?
You have lifetime access to the plan. In other words, it never expires. Months, even years from now you can re-use the plan without paying again.
How does the refund policy work?
If you're unhappy for any reason, email us within 30 days of purchasing on the web, and we will give you a full refund. No strings attached.
Can I download workouts for offline access?
You can download entire plans or individual videos to your phone or tablet using our iOS and Android apps. Once you complete your download no internet connection is needed! Learn how to download for offline access here.

Ready to get started?

$39.99
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