Train Like a Gymnast: Bodyweight Skills, Strength, and Flexibility

Chris Lofland

Gymnastics Workout

Gymnastics

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.

 

 

Week 2

Day 1

4X2 legless rope climb

 

3-5 sets of:

  • 10 strict pull ups
  • 15 ring push ups

 

 

Day 2

10 sets of grip complex

 

 

Day 3

5X 15 seconds L-sit in tuck position

 

3-5 sets of:

  • 5 wall climbs
  • 20 jumping lunges

 

To achieve the tuck position, pull the knees tightly into the chest.

 

 

Day 4

3 Sets of:

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

 

Day 5

3 X 5-10 strict handstand push ups

 

4 sets of:

  • 5-10 ice cream scoopers (aka pull up to front lever)
  • 10 high box jumps

 

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

 

 

Week 3

Day 1

4X2 Legless rope climb

 

3-5 sets of:

  • 20 V ups
  • 20 Hip extensions

 

 

 

Day 2

3X5 Bridge push ups

5X1 Skin the cat

3X30 seconds Weighted pike stretch

 

 

 

Day 3

5X15 seconds L-sit

 

3-5 sets

  • 10 High box jump
  • 25 Hollow rock

 

 

 

Day 4

10 sets of grip complex

 

 

Day 5

3X10-20 Strict HSPU

75-100 Ring push ups

 

 

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

 

 

Week 4

Day 1

5X1 legless tuck rope climb

 

3-5 sets of:

  • 10 behind-the-neck pull up
  • 10 burpee box jump

 

Day 2

3 sets of:

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

 

 

Day 3

5X15 seconds L-sit

 

For form:

  • 50 hollow rocks
  • 50 superman rocks

 

 

 

Day 4

3X5 bridge push up

5X1 skin the cat

3X30 seconds weighted pike stretch

 

 

 

Day 5

10:00 handstand work

3X10-20 strict HSPU

50 burpees

100 double unders

 

 

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

 

 

Week 5

Day 1

5X1 L-sit rope climb

 

3 sets of

  • 5 wall climbs
  • 10 high box jumps

 

Day 2

10 sets of grip complex

 

Day 3

5:00 tripod/headstand work

5:00 handstand work

30 strict ring dips

 

Day 4

3 sets of:

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

 

Day 5

5-10X1 press to handstand

 

3-5 sets of

  • 30 double under
  • 25 squats
  • 20 tucked leg raises

 

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

 

 

Week 6

Day 1

3X5-10 L pull up

 

3-5 sets of

  • 3 inverted hang lower slow to hang
  • 6 high box jump

 

Day 2

3X5 bridge push ups

5X1 skin the cat

3X :30 weighted pike stretch

 

Day 3

3X10 strict ring dips

100 push ups (hollow)

 

Day 4

10 sets of grip complex

 

Day 5

5-10X1 press to handstand

5-10X1 press to headstand

100 V-ups

 

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

 

 

Week 7

Day 1

5X1 L-sit rope climb (can sub legless)

 

4 sets of

  • 5 undergrip pull up
  • 5 overgrip pull up
  • 5 kipping pull up

all done without letting go of the bar

 

Day 2

3 sets of:

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

 

Day 3

5:00 tripod/headstand work

5:00 handstand work

40 strict ring dips

 

Day 4

3X5 bridge push ups

5X1 skin the cat

3X :30 weighted pike stretch

 

Day 5

5X1-2 press to handstand

5X2-3 press to headstand

 

5 sets of

  • 5 consecutive box jumpovers (line up 5 boxes or hurdles)

 

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

 

 

Week 8

Day 1

3X5-10 L-pull ups

 

15 candlestick to tuck jump

50 jumping lunges with arms over head

 

Day 2

10 sets of grip complex

 

Day 3

4X10 strict ring dips

 

3-5 sets of:

  • 20 hollow rocks
  • 20 superman rocks

 

Day 4

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

 

Day 5

5X1-2 press to handstand

5X3 press to headstand

15 muscle ups

 

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

 

 

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.

 

 

Week 10

Day 1

5-10 minutes skill work: back roll

 

5-10 sets of complex:

press headstand to back roll to plank + 5 push ups

 

Day 2

3X5 bridge push ups

5X1 skin the cat

3X 30 seconds weighted pike stretch

 

Day 3

5-10 minutes skill work: ring forward roll to hang

 

5-10 sets complex:

muscle up to front roll, hang + 10 leg raise to L position

 

Day 4

3 sets of:

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

 

Day 5

20-30 minutes work:

day 1 and 3 complexes

 

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

 

 

Week 11

Day 1

5-10 minutes skill work: forward roll

 

5-10 sets of complex:

headstand to handstand, step down to forward roll, drop to 5 push up

 

Day 2

3 sets of:

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

 

Day 3

5-10 minutes skill work:

ring control roll back to inverted L position

 

5-10 sets of complex:

muscle up control back roll to inverted L-hang to skin the cat

 

Day 4

10 sets of grip complex

 

Day 5

20-30 minutes of work:

day 1 and 3 complexes

 

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

 

 

Week 12

Day 1

5-10 minutes skill work:

back roll

 

5-10 sets of complex:

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

 

Day 2

3X5 bridge push ups

5X1 skin the cat

3X 30 seconds seated pike stretch

 

Day 3

5-10 sets of complex:

muscle up to front roll to hang, muscle up control back roll to inverted pike

 

Day 4

3 sets of:

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

 

Day 5

20-30 minutes of work:

day 1 and 3 complexes

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.