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 7

Day 1

Tucked shoulder stand on rings - 15 minutes practice


3 sets of:

  • 5-10 strict chest to bar pull up
  • 10 lateral raise
  • :30 L-sit


Day 2

4 sets of:

  • 5 bridge up
  • 10 pass throughs
  • 1:00 couch stretch


Day 3

10 x 1 swing to back roll dismount

5 x max effort strict muscle up

Tabata squat jump + tuck


Day 4

4 sets of 1:00 holds:

  • L-split
  • Right split
  • Middle split/pancake


Day 5

5 x max effort (no longer than :30) back lever

3 sets of 1:00 max distance plank walks


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

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