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 7

Day 1

5X1 L-sit rope climb (can sub legless)


4 sets of

  • 5 undergrip pull up
  • 5 overgrip pull up
  • 5 kipping pull up

all done without letting go of the bar


Day 2

3 sets of:

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


Day 3

5:00 tripod/headstand work

5:00 handstand work

40 strict ring dips


Day 4

3X5 bridge push ups

5X1 skin the cat

3X :30 weighted pike stretch


Day 5

5X1-2 press to handstand

5X2-3 press to headstand


5 sets of

  • 5 consecutive box jumpovers (line up 5 boxes or hurdles)


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

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