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 3

Day 1

Balance work - shoulderstand on parallettes - 15 minutes


3 sets of:

  • 10-20 supine ring row
  • 10-20 handstand push up
  • 10 piked leg raise


Day 2

4 sets of:

  • 5 bridge up
  • 10 pass-through
  • 1:00 couch stretch


Day 3

5 x 3 tap swing + 1 front uprise (muscle up)

5 x 5 ice cream scoops

Tabata squat + jump


Day 4

4 sets of 1:00 holds:

  • Left split
  • Right split
  • Middle split/pancake


Day 5

5 x ME (no longer than :30) back lever


AQAP: 100 V-Ups


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

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