Pull & Roll Lab
by Ophelie Griffond — Fitfrenchkiss
4-week online programme — 12 spots — £97 founding price
You got the skill. You never built it.
Only£97
Aerial Programme
Pull & Roll Lab
Four-week online cross-training
Four-week cross-training programme
Two live lessons included
1:1 onboarding call
Video movement analysis
Student workbook
Lesson recordings
Your Product Name
by Ophelie Griffond
Your Ideal Customer Who Needs The Core Outcome
Four weeks of personalised cross-training for pullovers, rolls, and dynamic aerial mechanics.
Join PRL — £97
Sound Familiar?
If this is you...
01Your first pain point summarized in one sentence.
02Your second pain point summarized in one sentence.
03Your third pain point summarized in one sentence.
Introducing
Pull & Roll Lab
Your cross-training has been missing a foundation.
PRL builds it.
PRL builds it.
Join PRL — £97
FITFRENCHKISS
How to Train
Pull & Roll Lab
Pull & Roll Lab
00:00
Pull & Roll Lab
by Ophelie Griffond
Your Foundations Finally Built
Build the strength and mechanics your aerial work has been missing.
Join PRL
Sound Familiar?
If this is you...
01Pullover only works sometimes.
02Rolls feel unpredictable.
03No structure outside class.
Introducing
Pull & Roll Lab
Your audience deserves the outcome your product delivers.
Join PRL — £97
The Pull and Roll Lab is a four-week online cross-training programme that builds the pulling strength, bent arm capacity, and roll mechanics your aerial work has been missing. Personalised, structured, and built to transfer to every dynamic skill above it.
Join PRL — £97 Founding Price
12 spots only. Price increases to £117 after founding round closes.
The Difference
Without PRL vs With PRL
Without PRL
Skills feel inconsistent and momentum-dependent
Rolls disappear on bad days or bad conditions
No structured cross-training outside of class
Transitions feel unpredictable and unreliable
Progress stalls despite consistent class attendance
Training on hope rather than structure.
vs
With PRL
Controlled pullovers
Reliable roll mechanics
Clean dynamic transitions
Consistent up and overs
Transferable aerial strength
Foundations that serve everything above them.
Sound Familiar?
If this is you...
01You can do a version of the pullover but it only works on good days. The moment conditions change — you are tired, the apparatus feels different, the warm-up was short — the skill disappears on you. You cannot figure out why because technically you have it.
02Your rolls and dynamic entries feel unpredictable. Sometimes they flow, sometimes they do not. You have no idea what the variable is because you have never trained the underlying mechanics, only the shape.
03You know your cross-training is missing something but you do not know what to actually train outside of class. You go to class, you work the skills, but the hours in between are unstructured. There is no plan.
04You have progressed to harder skills but the foundational ones still feel shaky. Pullovers were something you got early and moved on from. Now every skill that sits above them is built on something you never actually built properly.
05You feel like you should be further along than you are. Your training is consistent but progress feels slow and unpredictable. You suspect the problem is not effort. You suspect it is structure.
06You know the skill. You just cannot make it reliable. And no amount of drilling in class seems to close that gap because the gap is not the skill itself. It is the strength and mechanics underneath it.
...then this is for you!
Only£97
Aerial Programme
Your Product
Name
Name
Four weeks of structured pulling and roll mechanics training for aerialists.
30+ years of aerial performance experience
What Is Included
Four-week personalised cross-training programme
Two live lessons: pullovers and dynamic rolls
1:1 onboarding call before programme begins
Individual video movement analysis
Student workbook included
Lesson recordings — full access
The Shift
Here is what changes:
✕ Skills feel borrowed
Skills you own that transfer to everything above them.
✕ Training lacks structure
Skills you own that transfer to everything above them.
Introducing
Pull & Roll Lab
A one-sentence description of the product format and what it delivers.
The Coach
Ophelie Griffond
Aerial artist, movement coach, and founder of Fitfrenchkiss. Over 30 years of performance experience and a decade of coaching aerialists to build strength, mobility, and confidence sustainably.
Your cross-training has been missing a foundation.
PRL builds it.
PRL builds it.
Join PRL — £97
The Shift
Here is what changes when you train with structure:
Rolls only work when conditions are perfect
Your roll mechanics become consistent because you have trained the underlying dynamics deliberately — not just rehearsed the shape in class.
Pullovers feel borrowed, not owned
Your pullover becomes a skill you have built, not one you borrowed. It works on tired days, on unfamiliar apparatus, under pressure.
No structure outside of class
You have a four-week cross-training plan built around your starting point. You know exactly what to train and why every session.
Transitions feel unpredictable
Your transitions become reliable because the foundations they depend on have been built properly. The instability disappears from the top down.
Progress feels slow despite consistent training
Progress becomes measurable. Your workbook tracks it. Your movement analysis shows it. You can see exactly what has changed and what is still building.
Foundational skills never feel solid
Your up and overs and dynamic rolls feel intentional for the first time. Not because you drilled them more, but because you finally trained what was missing underneath them.
Introducing
Pull & Roll Lab
PRL is a four-week online cross-training programme for aerialists who are ready to stop improvising pullovers and rolls and finally build them properly. Not the momentum version. The version that transfers to every dynamic skill you want to do on the apparatus.
Only£97
Aerial Programme
Pull & Roll Lab
Four-week online cross-training
Four-week cross-training programme
Two live lessons included
1:1 onboarding call
Video movement analysis
Student workbook
Lesson recordings
Your Product Name
by Ophelie Griffond
Your Ideal Customer Who Needs The Core Outcome
Join PRL — £97
Sound Familiar?
If this is you...
01First pain point summarized.
02Second pain point summarized.
Introducing
Pull & Roll Lab
Your cross-training has been missing a foundation.
PRL builds it.
PRL builds it.
Join PRL — £97
FITFRENCHKISS
How to Train
Pull & Roll Lab
Pull & Roll Lab
00:00
Pull & Roll Lab
by Ophelie Griffond
Your Foundations Finally Built
Join PRL
Sound Familiar?
01Skills only work on good days.
02No structure outside class.
Introducing
Pull & Roll Lab
Your audience deserves the outcome your product delivers.
Join PRL
Join PRL — £97 Founding Price
One-time payment. 12 spots.
How It Works
How PRL works
1
Onboard
1:1 call and movement assessment
2
Train
Four weeks of personalised cross-training
3
Build
Skills that are finally yours to keep
Ophelie Griffond
The Coach
Ophelie Griffond
I am an aerial artist and movement coach with over 30 years of performance experience and a decade of coaching. Fitfrenchkiss is built on one principle: train smarter, not harder.
30+
Years of Performance
10+
Years of Coaching
12
Spots in PRL
4
Weeks of Training
What You Get
Everything inside Pull & Roll Lab:
One
Four-Week Personalised Programme Programme
A personalised programme built around your starting point, your apparatus, and your specific needs. Not a template. A programme built for you, updated based on your video submissions and onboarding call.
Category LabelTwo
Two Live Group Lessons: Pullovers and Dynamic Rolls
One lesson goes deep into pullovers and up and overs — the mechanics, the common breakdowns, and the specific drills that build the strength behind the shape. One lesson covers dynamic rolls including Russian climb, Skinners, and roll entries and transitions. Both recorded.
Category LabelThree
1:1 Onboarding Call
A dedicated call before the programme begins. We cover your aerial background, your current training, your specific goals, and what is not working. Your programme is built from that conversation — not from a questionnaire.
Category LabelFour
Individual Video Movement Analysis
Send in your movement throughout the four weeks and receive personalised coaching feedback on your body, your mechanics, and your specific patterns. Not generic cues. Feedback on what you are actually doing and what needs to change.
Category LabelFive
Student Workbook
A structured workbook that tracks your progress across the four weeks, helps you understand the mechanics behind what you are training, and keeps your cross-training organised and intentional. Yours to keep after the programme ends.
Category LabelEverything You Get
Pull & Roll Lab
One-time payment. Online only. 12 founding spots. Everything you need to build pullovers, up and overs, and dynamic rolls properly.
Four-week personalised cross-training programmeCore
Two live group lessons: pullovers and dynamic rollsCourse
1:1 onboarding call before programme beginsMethod
Individual video movement analysisTemplate
Student workbookQuality
Lesson recordings — full accessFlexible
Hammock and hoop focused, transfers across apparatusUniversal
Founding price £97 — increases to £117 after Speed
£97
One-time payment. Founding member rate.
Join PRL Now — £97
12 spots. Founding price
Questions
Frequently Asked Questions
I already know how to do a pullover. Is this still relevant for me?
Yes, and possibly more relevant than if you could not do one at all. PRL is specifically designed for aerialists who have the skill but have never built it with intention. If your pullover works on good days and disappears on bad ones, that is exactly the gap this programme addresses.
I am a relatively new aerialist. Is PRL right for me?
PRL is best suited for aerialists with at least six months of training who have encountered pullovers or rolls in class. If you are brand new to aerial, the programme will be most effective once you have a little apparatus time under you.
I already tried drilling pullovers more in class and it did not help. Is this different?
Yes, and that is exactly the point. Drilling the skill in class does not build the specific strength the skill requires. PRL gives you structured cross-training that targets the pulling capacity, bent arm mechanics, and roll dynamics that class repetition alone cannot build.
What apparatus does this work for?
PRL is designed primarily for hammock and hoop, but the strength and mechanics built in the programme transfer across apparatus. If you train on silks or other apparatus, the cross-training remains relevant.
What if I cannot make the live lessons?
Both live lessons are recorded and available to all members. You will have full access to the replays and can watch them at any time during the programme.
How much time do I need each week?
The cross-training is built to complement your existing aerial training, not replace it. Expect two to three short sessions per week in addition to your regular classes. The sessions are designed to be efficient and targeted, not lengthy.
Why is the founding price only £97?
This is the first round PRL has ever run. Founding members pay the lowest price it will ever be offered at, in exchange for being the first cohort and providing early feedback. The price increases to £117 after the founding round closes and will continue to increase with each future round.
Do you offer refunds?
Due to the personalised nature of the programme and immediate access to onboarding materials, PRL is non-refundable. If you have questions about whether it is right for you before purchasing, email ophelie@fitfrenchkiss.com and I will answer honestly.
Your cross-training has been missing a foundation.
PRL builds it.
Four weeks. Online. Personalised from day one. 12 spots at the founding rate of £97.
Join PRL — £97 with PriceInstant access detail. Key inclusion reminder.