Developing Elite Gymnastic Strength: Upper Body and Core

Chris Lofland


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 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.

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