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 1

Day 1

5X1 legless rope climb


3-5 sets of:

  • 10 strict pull ups
  • 25 V ups




Day 2

3 Sets of:

  • 1:00 Left Split
  • 1:00 Right Split
  • 1:00 Middle Split


Day 3

5X: 15 seconds L-sit in tuck position


1 X 50 box jump-overs


The video below shows an extended L-sit. Pull the knees to the chest for the tucked version.



Day 4

3 X 5 bridge push ups


5 x 1 skin the cat


3 X 30 seconds weighted pike stretch




Day 5

3 X 5-10 strict handstand push ups


3 sets of:

  • 10 strict toes to bar
  • 15 ring push ups




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