Weekly Gymnastics

Monday 22nd July

July 22, 2019


30s ring support hold

30s rest

Max effort ring dips/ring push ups/push ups

90s rest

X 4 sets




Every 2 mins x 10 mins

5- 10 strict ttb/high as possible

Straight into

5-10 kipping ttb

Focus on straight legs, squeezing legs together, keep the cadence of

Thursday 18th

July 18, 2019

A. Handstands

Skills and drills

Floor handstand shapes

Piked box hs hold 20s x3

Wall walks + 30s hold  x3

Kick ups on both sides 20 reps - 10 per side

Either with spotter or kick up to wall spotter help bring off wall

1s hold, 2s hold, 3s hold etc up to 10 rest no longer than 20s

Partner  1 does all 10 holds first then change


Monday 15th July

July 15, 2019



60s ring support hold, every 10s perform 1 ring dip (starts and ends with a ring dip)

Scale options

Every 20s As scale

Box dips

Long arm plank + push ups


Amrap reps

Horizontal ring rows (looking for 10+ so scale as needed)

90s rest

5 sets


Thursday 11th July

July 11, 2019

A. Alternating emom

  1. 1-2 seated legless rope climbs
  2. 10-20m handstand walk
  3. Rest

15 mins


B. Some general kip drills, include some butterfly for those already proficient at conventional kip.

10 min emom:

3 strict pull ups + 10 kipping

Adjust as needed, use the time for generally practise if not quite there with kipping,

C2b op

Monday 8th july

July 7, 2019

A. Emom 15

  1. 1-3 rope climbs
  2. 30s active hang (bar)
  3. 20 v ups

* scale up Or down as fit, legless rope climb/1 legless one assisted/rope pull ups etc*


B. Candle stick to handstand

1 candlestick pistols to 10m handstand walk

Repeat on other leg to 10m handstand walk

Rest as needed

X 3-4 sets

Thursday 4th

July 4, 2019


1 legless rope climb straight into 1 foot assisted rope climb.

2 min rest x 3

Some play with legless variations




Those who are newer to rope climb spend time learning the foot wraps and practise!

A1. 20 second long arm hang right arm on top (arms extended over head long as possible and hands directly on top of each other try keep hollow)


Monday 1st July

June 30, 2019



Super set:

3 pull ups on the rope per side straight into legless/rope climb


10-20 push ups (band resisted to increase difficulty)

90s rest

5 sets



B. (10 mins)

Accumulate 10 -15 dragon flag lift and lowers




50 hollow

Thursday 27th

June 27, 2019


One more week of bar muscle up drills.

10 mins warm up and scales

10 min emom:

3-5 bar muscle ups

Light band/assisted

Appropriate scale eg:

3 jumping bar mu + 3 strict pull up

B. Handstand work:

Wrist warm up

2 x 5 Wall pull backs

2 x 5 knee slides

Monday 24th

June 23, 2019


Coach some

Pistols warm ups again this week


3 x 10s false grip hang

3 x 10s rings to chest hold (top of pull up)

3 x10s bottom dip hold

3 x 10s ring support hold


3 supersets of:

5 ring pull ups (ideally false grip)

5 strict ring dips

Thursday 20th

June 20, 2019



Continuing from last week, bar muscle

Ups skills and drill, focus with strong lat press down.

2 x 20 banded hollow body last press


3 sets of kipp swings with press down building hips to bar (straight arms)

General skills and drills

Those with strong bar muscle ups

1 set death by muscle up (emom add one bar mu)


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