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 9

Day 1

5-10 minutes skill work: forward roll

 

5-10 sets of complex:

forward roll to press handstand, pike down. roll to candlestick

 

Day 2

3 sets of:

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

 

Day 3

5-10 sets of complex:

muscle up to L-sit, control to hang to inverted hang, control lower to hang

 

Day 4

10 sets of grip complex

 

Day 5

20-30 minutes of of work:

day 1 and 3 complexes

 

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

 

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