Gymnastics Training: Upper Body and Core Strength Focus

Chris Lofland


North Richland Hills, Texas, United States



Cycle six of the gymnastics workout program concentrates on upper body and core strength with some unilateral leg exercises worked in. This cycle applies the rolls and balance work we have done in past cycles to more than just the floor and strikes 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 One

Day One

Handstand balance work - 15 minutes


3 Sets of:


Day Two

4 sets of 1:00 holds:

  • Left split
  • Right split
  • Middle split/pancake



Day Three

3 x 10-20 tap swing on rings

5 x 5 ice cream maker



Tabata jumping switch lunge


Day Four

4 sets of:


Day Five

3 x 5-10 candlestick pulls


As Quickly As Possible (AQAP):


Want More? Click Here to Download the Entire 12-Week Cycle

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