Strength & Conditioning – Eva Twardokens: Week 2, Day 4

Working out should just be about strength and cardio. Skill work is good for your brain and for your body. Today’s skill? Gymnastics!

Welcome to our three week program of workouts designed by Eva Twardokens. Eva’s workouts are all about building basic strength and conditioning, but include everything from Olympic weightlifting, to gymnastics, to kettlebells, to powerlifting.

Four new workouts are posted each week, starting on Monday, and can be done on any day you have available. Make sure you warm up adequately before starting any of these workouts!

To learn more about Eva, read our feature interview:

Part 1: Growing Up On Skis

Part 2: The Evolution

Part 3: Demon-Free and Future Bright


5 straddle press to handstand

5 pike press to handstand

(SCALE: box straddle and pike press, or do in a headstand)

5 attempts at handstand holds – hold as long as possible for a max of 1 minute

(SCALE: use wall)

3 muscle ups

(SCALE: 3 pull ups and 3 dips per muscle up)

1/2 rope climb, straight

1/2 rope climb, tuck

1/2 rope climb, straddle L

1/2/rope climb, L

(SCALE: hold each position hanging from the rope for 30 seconds)

3 rounds. Take your time. Not for time.

See video for examples: