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 9

Day 1

7 x shoulder stand on rings - bail to forward roll to hang

3 sets of:

  • 5 weighted chest to bar pull up
  • 5 weighted ring dip
  • 10-15 piked leg raise


Day 2

4 sets of 1:00 holds:

  • Left split
  • Right split
  • Middle split/pancake


Day 3

10 x 1 back flip tucked dismount from rings

5 x 2 legless rope climb

100 hip height box jumps AQAP (as quickly as possible)


Day 4

4 sets of:

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


Day 5

3 x 5-10 candlestick pulls

4 sets of:

  • 60ft plank walk
  • 60ft hip shoots


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

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