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 5

Day 1

5X1 L-sit rope climb

 

3 sets of

  • 5 wall climbs
  • 10 high box jumps

 

Day 2

10 sets of grip complex

 

Day 3

5:00 tripod/headstand work

5:00 handstand work

30 strict ring dips

 

Day 4

3 sets of:

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

 

Day 5

5-10X1 press to handstand

 

3-5 sets of

  • 30 double under
  • 25 squats
  • 20 tucked leg raises

 

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

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