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 4

Day 1

Balance work - handstand on paralletes


3 sets of:

  • 5 chin up to pull over
  • 10 plyo push up
  • 20 russian twists


Day 2

4 sets of:

  • :30-1:00 ankle stretch
  • :10-:30 wrist support
  • :30 bridge


Day 3

5 x 6 (3 per leg) forward roll to lunge

5 x 6 (3 per leg) candlestick roll to lunge

5 x 5 pistol


Day 4

4 sets of:

  • 3-5 skin the cat
  • 10-20 scarecrow stretch
  • :30 weighted standing pike stretch


Day 5

3 x ME strict muscle up + 2 dips

5 x 1 tucked legless rope climb

3 x 1:00 under grip plank hold on hands


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

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