Train Like a Gymnast: Bodyweight Skills, Strength, and Flexibility

Chris Lofland

Coach

Gymnastics

The skills in this cycle of gymnastics workouts are designed to build on each other over the first eight weeks. The final four weeks will be putting past skills and new skills together into complexes that are designed to resemble portions of a floors and ring routine.

 

Workouts are programmed five days per week. For more videos of the movements in these workouts, visit the Breaking Muscle Youtube channel and the CrossFit EST Youtube channel.

 

Coach Chris Lofland has also developed a more comprehensive Gymnastic Strength workout and training program that includes personal support from him through a members only Facebook group. Check out Gymnastic Strength to attain a lifetime of bodyweight strength, mobility, and flexibility.

Week 1

Day 1

5X1 legless rope climb

 

3-5 sets of:

  • 10 strict pull ups
  • 25 V ups

 

 

 

Day 2

3 Sets of:

  • 1:00 Left Split
  • 1:00 Right Split
  • 1:00 Middle Split

 

Day 3

5X: 15 seconds L-sit in tuck position

 

1 X 50 box jump-overs

 

The video below shows an extended L-sit. Pull the knees to the chest for the tucked version.

 

 

Day 4

3 X 5 bridge push ups

 

5 x 1 skin the cat

 

3 X 30 seconds weighted pike stretch

 

 

 

Day 5

3 X 5-10 strict handstand push ups

 

3 sets of:

  • 10 strict toes to bar
  • 15 ring push ups

 

 

 

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

 

 

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