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ABOUT THE PROGRAM

With the gymnastics program you will build a strong, lean upper body and improve your gymnastic skills. You will make yourself capable of performing equally well whatever strict or technical gymnastic challenges get in your way. This program is for individuals who want to be efficient and confident with demanding bodyweight exercises. You will have 3 training sessions per week, each including strengthening exercises (such as strict pull-ups, push-ups) or technical movements (such as butterfly pull-ups, ring muscle-ups, hand stand push-ups).

WHAT YOU GET

• 3 gymnastic sessions per week
• Daily notes & options

EXAMPLE DAY

A. Muscular Strength
A1. Every Minute On the Minute for 8 Minutes of
5 strict pull-ups
5 strict toes to bar
*Vest 10/7kg

Rest 2 minutes

A2. Every Minute On the Minute for 8 Minutes of
5 strict hand stand push-ups
5 kipping hand stand push-ups
*Vest 10/7kg

Rest 2 minutes

A3. Every Minute On the Minute for 8 Minutes of
4 ring muscle-ups
*Vest 10/7kg

B. Core Stamina
5 sets of
10 hollow rocks
10 seconds, Hollow hold
10 v-ups
10 seconds, Hollow hold
Rest 40 seconds between sets

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