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 4

Day 1

5X1 legless tuck rope climb


3-5 sets of:

  • 10 behind-the-neck pull up
  • 10 burpee box jump


Day 2

3 sets of:

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



Day 3

5X15 seconds L-sit


For form:

  • 50 hollow rocks
  • 50 superman rocks




Day 4

3X5 bridge push up

5X1 skin the cat

3X30 seconds weighted pike stretch





Day 5

10:00 handstand work

3X10-20 strict HSPU

50 burpees

100 double unders



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

See more about: , , ,
Breaking Muscle Newsletter

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.