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 5

Day 1

10 x 1 controlled forward roll to hang (rings)


3 sets of:

  • 5 weighted pull up
  • 5 weighted dip
  • 5 high box jump


Day 2

4 sets of 1:00 holds:

  • L-split
  • right split
  • middle split/pancake


Day 3

10 x 1 swing to skin the cat dismount

5 x 2-4 ice cream scoop to support

Tabata jumping switch lunge + squat


Day 4

4 sets of:

  • 5 bridge Up
  • 10 pass through
  • 1:00 couch stretch


Day 5

3 x 5-10 candlestick pulls


As unbroken as possible:

  • 10 V-ups
  • log roll
  • 10 superman

*Goal = feet and shoulders don't touch down


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

See more about: , , , ,
Breaking Muscle Newsletter

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.