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

Chris Lofland


North Richland Hills, Texas, United States



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 2

Day 1

4X2 legless rope climb


3-5 sets of:

  • 10 strict pull ups
  • 15 ring push ups



Day 2

10 sets of grip complex



Day 3

5X 15 seconds L-sit in tuck position


3-5 sets of:

  • 5 wall climbs
  • 20 jumping lunges


To achieve the tuck position, pull the knees tightly into the chest.




Day 4

3 Sets of:

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


Day 5

3 X 5-10 strict handstand push ups


4 sets of:

  • 5-10 ice cream scoopers (aka pull up to front lever)
  • 10 high box jumps


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

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