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 8

Day 1

3X5-10 L-pull ups


15 candlestick to tuck jump

50 jumping lunges with arms over head


Day 2

10 sets of grip complex


Day 3

4X10 strict ring dips


3-5 sets of:

  • 20 hollow rocks
  • 20 superman rocks


Day 4

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


Day 5

5X1-2 press to handstand

5X3 press to headstand

15 muscle ups


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

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