Developing Elite Gymnastic Strength: Upper Body and Core

Chris Lofland

Gymnastics Workout

Gymnastics

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.

 

Week 1

Day 1

Handstand balance work - 15 minutes

 

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.

 

Week 2

Day 1

Headstand and handstand balance work - 15 minutes

 

3 sets of:

  • 10 wide grip behind neck pull up
  • 10 ring push up with :30 hold in support
  • :30 L-sit

 

Day 2

4 sets of:

  • 3-5 skin the cat
  • 10-20 scarecrow stretch
  • :30 weighted standing pike stretch

 

Day 3

5 x 5 forward roll to vertical jump

5 x 5 candlestick roll to vertical jump

5 x 5 pistol

 

Day 4

4 sets of:

  • :30-1:00 ankle stretch
  • :10-:30 wrist support
  • :30 bridge

 

Day 5

3 x ME strict muscle up

5 x 1 legless rope climb

3 x 3-5 L-sit stoop-through to front support

 

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

 

 

Week 3

Day 1

Balance work - shoulderstand on parallettes - 15 minutes

 

3 sets of:

  • 10-20 supine ring row
  • 10-20 handstand push up
  • 10 piked leg raise

 

Day 2

4 sets of:

  • 5 bridge up
  • 10 pass-through
  • 1:00 couch stretch

 

Day 3

5 x 3 tap swing + 1 front uprise (muscle up)

5 x 5 ice cream scoops

Tabata squat + jump

 

Day 4

4 sets of 1:00 holds:

  • Left split
  • Right split
  • Middle split/pancake

 

Day 5

5 x ME (no longer than :30) back lever

 

AQAP: 100 V-Ups

 

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

 

 

Week 4

Day 1

Balance work - handstand on paralletes

 

3 sets of:

  • 5 chin up to pull over
  • 10 plyo push up
  • 20 russian twists

 

Day 2

4 sets of:

  • :30-1:00 ankle stretch
  • :10-:30 wrist support
  • :30 bridge

 

Day 3

5 x 6 (3 per leg) forward roll to lunge

5 x 6 (3 per leg) candlestick roll to lunge

5 x 5 pistol

 

Day 4

4 sets of:

  • 3-5 skin the cat
  • 10-20 scarecrow stretch
  • :30 weighted standing pike stretch

 

Day 5

3 x ME strict muscle up + 2 dips

5 x 1 tucked legless rope climb

3 x 1:00 under grip plank hold on hands

 

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

 

 

Week 5

Day 1

10 x 1 controlled forward roll to hang (rings)

 

3 sets of:

  • 5 weighted pull up
  • 5 weighted dip
  • 5 high box jump

 

Day 2

4 sets of 1:00 holds:

  • L-split
  • right split
  • middle split/pancake

 

Day 3

10 x 1 swing to skin the cat dismount

5 x 2-4 ice cream scoop to support

Tabata jumping switch lunge + squat

 

Day 4

4 sets of:

  • 5 bridge Up
  • 10 pass through
  • 1:00 couch stretch

 

Day 5

3 x 5-10 candlestick pulls

 

As unbroken as possible:

  • 10 V-ups
  • log roll
  • 10 superman

*Goal = feet and shoulders don't touch down

 

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

 

 

Week 6

Day 1

7 x 1-3 forward roll to support (rings)

 

3 sets of:

  • 10 wide grip behind the neck pull up
  • 10-20 handstand push up
  • 5-10 L-hang to leg raise

 

Day 2

4 sets of:

  • 3-5 skin the cat
  • 10-20 scarecrow stretch
  • :30 weighted standing pike stretch

 

Day 3

5 x 6 alternating forward roll to pistol

5 x 6 alternating candlestick roll to pistol

3 x 10 step up (no push off bottom leg)

 

Day 4

4 sets of:

  • :30-1:00 ankle stretch
  • :10-:30 wrist support
  • :30 bridge

 

Day 5

3 x ME ring pull up + MU + dip

50 *shoot through
*Front support stoop to rear support

 

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

 

 

Week 7

Day 1

Tucked shoulder stand on rings - 15 minutes practice

 

3 sets of:

  • 5-10 strict chest to bar pull up
  • 10 lateral raise
  • :30 L-sit

 

Day 2

4 sets of:

  • 5 bridge up
  • 10 pass throughs
  • 1:00 couch stretch

 

Day 3

10 x 1 swing to back roll dismount

5 x max effort strict muscle up

Tabata squat jump + tuck

 

Day 4

4 sets of 1:00 holds:

  • L-split
  • Right split
  • Middle split/pancake

 

Day 5

5 x max effort (no longer than :30) back lever

3 sets of 1:00 max distance plank walks

 

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

 

 

Week 8

Day 1

Shoulder stand on rings - 15 minutes practice

3 sets of:

  • 3-7 quick kip bar muscle up
  • 7 high box jumps
  • 15 weighted sit ups

 

Day 2

4 sets of:

  • :30-1:00 ankle stretch
  • :10-:30 wrist support
  • :30 bridge

 

Day 3

5 x 4 alternating forward roll to pistol + jump

5 x 4 candlestick roll to pistol + jump

3 x 6 weighted step up (no push off with bottom leg)

 

Day 4

4 sets of:
3-5 skin the cat
10-20 scarecrow stretch
:30 weighted standing pike stretch

 

Day 5

3 x max effort strict muscle up + max effirt kipping muscle up

100 hollow rock
100 superman rock
*Partition the work any way you want.

 

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

 

 

Week 9

Day 1

7 x shoulder stand on rings - bail to forward roll to hang

3 sets of:

  • 5 weighted chest to bar pull up
  • 5 weighted ring dip
  • 10-15 piked leg raise

 

Day 2

4 sets of 1:00 holds:

  • Left split
  • Right split
  • Middle split/pancake

 

Day 3

10 x 1 back flip tucked dismount from rings

5 x 2 legless rope climb

100 hip height box jumps AQAP (as quickly as possible)

 

Day 4

4 sets of:

  • 5 bridge up
  • 10 pass through
  • 1:00 couch stretch

 

Day 5

3 x 5-10 candlestick pulls

4 sets of:

  • 60ft plank walk
  • 60ft hip shoots

 

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

 

 

Week 10

Day 1

7 x 1 shoulder stand on rings - forward roll to support

 

3 sets of:

  • 10 chin up pull over
  • Rest as needed

 

Day 2

4 sets of:

  • 3-5 skin the cat
  • 10-20 scarecrow stretch
  • :30 weighted standing pike stretch

 

Day 3

Handstand forward roll work - 15 minutes

5 x 2 tucked rope climb

3 x 10 weighted step up without pushing off with the bottom leg

 

Day 4

4 sets of:

  • :30-1:00 ankle stretch
  • :10-:30 wrist support
  • :30 bridge

 

Day 5

3 x max effort strict muscle up + max effort kipping muscle up

 

As unbroken as possible:*

  • 20 hollow rock
  • Log roll
  • 20 superman
  • Log roll

*Goal = feet & shoulders don't touch down

 

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

 

 

Week 11

Day 1

On rings - 7 x tuck shoulder stand - roll to tuck shoulder stand

 

3 sets of:

  • 3-6 weighted muscle up
  • Rest as needed

 

Day 2

4 sets of:

  • 5 bridge up
  • 10 pass through
  • 1:00 couch stretch

 

Day 3

On rings - back roll to support work - 15 minutes

 

7 x 1 straddle L rope climb

100 air squat AQAP

 

Day 4

4 sets of 1:00 holds:

  • Left split
  • Right split
  • Middle split/pancake

 

Day 5

5 x max effort back lever (no longer than :30)

5 x max effort front lever

3 x 1:00 undergrip plank hold on hands

 

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

 

 

Week 12

Day 1

On rings - 7 x shoulder stand - roll to shoulder stand

 

3 x

  • Max effort muscle up
  • Rest as needed

 

Day 2

4 sets of:

  • :30-1:00 ankle stretch
  • :10-:30 wrist support
  • :30 bridge

 

Day 3

10-20 handstand forward roll to pistol

3 x max effort L rope climb with :03 pause on the ground

2:00 max effort alternating leg pistols

 

Day 4

4 sets of:

  • 3-5 skin the cat
  • 10-20 scarecrow stretch
  • :30 weighted standing pike stretch

 

Day 5

3 x max effort front uprise (kipping muscle up)

3 x max effort handstand push up (use wall if necessary)

3 x max effort piked leg raise

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