Developing Elite Gymnastic Strength: Upper Body and Core

Chris Lofland

Gymnastics Workout

North Richland Hills, Texas, United States



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 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.

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