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 10

Day 1

5-10 minutes skill work: back roll


5-10 sets of complex:

press headstand to back roll to plank + 5 push ups



Day 2

3X5 bridge push ups

5X1 skin the cat

3X 30 seconds weighted pike stretch


Day 3

5-10 minutes skill work: ring forward roll to hang


5-10 sets complex:

muscle up to front roll, hang + 10 leg raise to L position


Day 4

3 sets of:

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


Day 5

20-30 minutes work:

day 1 and 3 complexes


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

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