Train Like a Gymnast: Bodyweight Skills, Strength, and Flexibility

Chris Lofland

Gymnastics Workout

North Richland Hills, Texas, United States

Gymnastics

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The skills in this cycle of gymnastics workouts are designed to build on each other over the first eight weeks. The final four weeks will be putting past skills and new skills together into complexes that are designed to resemble portions of a floors and ring routine.

 

Workouts are programmed five days per week. For more videos of the movements in these workouts, visit the Breaking Muscle Youtube channel and the CrossFit EST Youtube channel.

 

Week 7

Day 1

5X1 L-sit rope climb (can sub legless)

 

4 sets of

  • 5 undergrip pull up
  • 5 overgrip pull up
  • 5 kipping pull up

all done without letting go of the bar

 

Day 2

3 sets of:

  • 1:00 left split
  • 1:00 right split
  • 1:00 middle

 

Day 3

5:00 tripod/headstand work

5:00 handstand work

40 strict ring dips

 

Day 4

3X5 bridge push ups

5X1 skin the cat

3X :30 weighted pike stretch

 

Day 5

5X1-2 press to handstand

5X2-3 press to headstand

 

5 sets of

  • 5 consecutive box jumpovers (line up 5 boxes or hurdles)

 

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

 

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