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

Chris Lofland

Coach

North Richland Hills, Texas, United States

Gymnastics

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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 12

Day 1

5-10 minutes skill work:

back roll

 

5-10 sets of complex:

forward roll to press handstand, pike down, back roll to candlestick

 

Day 2

3X5 bridge push ups

5X1 skin the cat

3X 30 seconds seated pike stretch

 

Day 3

5-10 sets of complex:

muscle up to front roll to hang, muscle up control back roll to inverted pike

 

Day 4

3 sets of:

  • 1:00 left split
  • 1:00 right split
  • 1:00 middle

 

Day 5

20-30 minutes of work:

day 1 and 3 complexes

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