
Gymnastics Specialty Program Sample Week
Specialty Programs are programmed 4x per week on a Monday, Wednesday, Friday and Saturday. If you are following the Athlete Program you will be asked to complete 2 of the 3 parts. If you are NOT following the Athlete Program you will complete all 3 parts.
Most of the movement demos and progressions can be found in our Movement Library
Monday
PART A:
10:00 to Practice
1) Handstand Hold
2) Handstand Shoulder Taps
3) HS Push Up Negatives
4) Kipping HSPU
5) Ring HS Hold (at extension and at the bottom)
6) Ring HSPU
* Choose one or more of these to practice
PART B:
1 RFQ
4 x 5 Strict T2R
4 x 10m Seal Walk
4 x 0:30 ME V-Sit Up
2 x 1:00 L Side Plank
2 x 1:00 R Side Plank
2 x 20 Arch Rocks
* Complete in any order at any time, rest enough to maintain quality but do not lose intensity
* All movements can be found in the Core Conditioning section of the Movement Library
* Scale by shortening the levers
PART C:
3 RFR
ME UB Double Under
0:30 Rest
ME UB Ring Dip
0:30 Rest
* If you trip before 20% of your ME UB Double Under then start again
* If you can not do more than 10 Ring Dip then Scale so you get at least 10 reps
Wednesday
PART A:
3 RFQ
– ME UB Complex –
5 T2B + 1 Bar Muscle Up
2:00 Rest
* Focus on the rhythm created by each of the swings
* UB = no flailing
* If you cannot do Bar Muscle Ups complete 5 T2B + 2 Kipping C2B Pull Up
* If you cannot string more than 2 rounds together spend 10:00 total practicing either T2B or Bar Muscle Ups
PART B:
E30S for 5:00
1 Box Jump @ AHAP
1 Broad Jump @ AFAP
* Each movement should be as high or as far as possible each round
PART C:
AMRAP 7:00
2 Strict Muscle Up
75 Double Under
Friday
PART A:
EMOM 8:00
8 UB Weighted Wide Grip Pull Up
* Either use no weight or add a band for assistance so you’re able to complete all 8 reps UB each round
* If you are following both Gymnastics and Muscle Endurance complete as a 12:00 EMOM
PART B:
10:00 practice
Parallette L – Sit To Handstand
* Check the Movement Library for scaling and progressions
PART C:
– 21 – 18 – 15 – 12 – 9 – 6 – 3 –
C2B Pull Up
– After Each Round complete –
30m Pinch Grip Plate Carry @ 20/15kg
* If you cannot do C2B Pull Ups complete regular Pull Ups
* If your max UB Set of Pull Ups is less than 25 skip the first set of 21 reps
Monday
PART A:
EMOM 8:00
8 UB Weighted Ring Dips
* Either use no weight or add a band for assistance so you’re able to complete all 8 reps UB each round
* If you are following both Gymnastics and Muscle Endurance complete as a 12:00 EMOM
PART B:
Accumulate
30m L Lateral HS Walk
30m R Lateral HS Walk
OR
5 Anticlockwise Around The World
5 Anticlockwise Around The World
* If you’re not sure about the movements check the movement library
* This is for quality – not time so prioritise excellent positions
PART C:
EMOM 12:00
1 – 7 UB Ring OR Bar Muscle Up
* Gymnastics Skill
* If you cannot Ring Muscle Up complete 5 – 10 Hip to Ring Kip Swing + 5 – 10 Ring Dip
* Scoring = your total completed Ring Muscle Up Reps