Developing Elite Gymnastic Strength: Upper Body and Core - Page 10

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 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.



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