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
