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Gymnastics Booster Plan

3 Weeks / 3 Days per Week / Intermediate

Gymnastics Booster Plan

Gymnastics Booster Plan

3 Weeks / 3 Days per Week / Intermediate

Gymnastics Booster Plan

3 Weeks / 3 Days per Week / Intermediate

Workout Goals

  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Beginner
5 sets, 5 reps
5 5 --:-- Day 1 - Full Body -- 5 rds
Beginner
5 sets, 12 reps
5 12 --:-- Day 1 - Full Body -- 5 rds
Beginner
5 sets, 5 reps
5 5 --:-- Day 1 - Full Body -- 5 rds
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

THE BOOSTER IS NOT A BEGINNER PROGRAM.
Please scale appropriately & do skills to your level.
If you have never attempted a skill - do NOT try it for the 1st time in this program.

Always scale reps/rounds as needed!

Workout Plan Summary

Mastering gymnastics skills take a solid foundation of strength, body awareness and flexibility. With the right guidance, we are here to give you drills that you can apply not only to your bodyweight skills but will transfer well to olympic lifting, which requires strength, coordination and body... more

Mastering gymnastics skills take a solid foundation of strength, body awareness and flexibility.

With the right guidance, we are here to give you drills that you can apply not only to your bodyweight skills but will transfer well to olympic lifting, which requires strength, coordination and body awareness, as well.

Join leading gymnastics expert Pamela Gagnon and Dr. of Physical Therapy Zach Long. Pamela is an experienced CrossFit games athlete and a leader in the world of gymnastics technique. Zach covers prehab and strength expertise to get stronger while avoiding injury.

What is included in this plan:
Drills and prehab strength written by the pros to develop strength in the foundational gymnastics movements.
Workouts that last around 10 minutes each
3 weeks of workouts, 3 days per week
Variety of mobility exercises, strength progressions, and drills to build your gymnastics skills.

In order to do this plan you need to have some strict pull-ups and a solid back against wall handstand.

Exercise Sets Distance Time Reps Weight Rest
Beginner
1 sets, 01:00:00
1 01:00:00 --:-- Warmup Wrists!
Beginner
1 sets, MAX reps
1 --:--:-- MAX --:-- Day 2 - Max HOLD then 5x%
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Set a baseline of Max Handstand Hold freestanding or against the wall then do 5 sets of 30% of that time

Workout Plan Summary

Mastering gymnastics skills take a solid foundation of strength, body awareness and flexibility. With the right guidance, we are here to give you drills that you can apply not only to your bodyweight skills but will transfer well to olympic lifting, which requires strength, coordination and body... more

Mastering gymnastics skills take a solid foundation of strength, body awareness and flexibility.

With the right guidance, we are here to give you drills that you can apply not only to your bodyweight skills but will transfer well to olympic lifting, which requires strength, coordination and body awareness, as well.

Join leading gymnastics expert Pamela Gagnon and Dr. of Physical Therapy Zach Long. Pamela is an experienced CrossFit games athlete and a leader in the world of gymnastics technique. Zach covers prehab and strength expertise to get stronger while avoiding injury.

What is included in this plan:
Drills and prehab strength written by the pros to develop strength in the foundational gymnastics movements.
Workouts that last around 10 minutes each
3 weeks of workouts, 3 days per week
Variety of mobility exercises, strength progressions, and drills to build your gymnastics skills.

In order to do this plan you need to have some strict pull-ups and a solid back against wall handstand.

Exercise Sets Distance Time Reps Weight Rest
Beginner
4 sets, 4,3,2,1 reps, 00:30 rest
4 4,3,2,1 00:30 Day 3 - Weighted Work
4 sets, 4 reps, 00:15 rest
4 4 00:15 Day 3 - Weighted Work
Beginner
4 sets, 4,3,2,1 reps, 00:30 rest
4 4,3,2,1 00:30 Day 3 - Weighted Work
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Use a weight that is challenging, but does not force you to break up the reps

Workout Plan Summary

Mastering gymnastics skills take a solid foundation of strength, body awareness and flexibility. With the right guidance, we are here to give you drills that you can apply not only to your bodyweight skills but will transfer well to olympic lifting, which requires strength, coordination and body... more

Mastering gymnastics skills take a solid foundation of strength, body awareness and flexibility.

With the right guidance, we are here to give you drills that you can apply not only to your bodyweight skills but will transfer well to olympic lifting, which requires strength, coordination and body awareness, as well.

Join leading gymnastics expert Pamela Gagnon and Dr. of Physical Therapy Zach Long. Pamela is an experienced CrossFit games athlete and a leader in the world of gymnastics technique. Zach covers prehab and strength expertise to get stronger while avoiding injury.

What is included in this plan:
Drills and prehab strength written by the pros to develop strength in the foundational gymnastics movements.
Workouts that last around 10 minutes each
3 weeks of workouts, 3 days per week
Variety of mobility exercises, strength progressions, and drills to build your gymnastics skills.

In order to do this plan you need to have some strict pull-ups and a solid back against wall handstand.