This cycle of the gymnastics workout program concentrates on upper body and core strength with some unilateral leg exercises worked in. You will apply the rolls and balance work you have done in past cycles to more than just the floor and strike a good balance between basic skill and strength work.


For more videos of the movements in these workouts, visit the Breaking Muscle Youtube channel and the CrossFit EST Youtube channel.


Post your workout results, comments, and questions to the Breaking Muscle forum.

Week 1

Day 1

Handstand balance work - 15 minutes

Breaking Muscle Shop


3 Sets of:


Day 2

4 sets of 1:00 holds:

  • Left split
  • Right split
  • Middle split/pancake


Day 3

3 x 10-20 tap swing on rings

5 x 5 ice cream maker



Tabata jumping switch lunge


Day 4

4 sets of:


Day 5

3 x 5-10 candlestick pulls



AQuickly APossible (AQAP):


Click on the number below that corresponds to the week of training you're in.