Gymnastics – November 2025
I know we say it a lot but a new month brings a new challenge with gymnastics now on a Monday and Wednesday at 6am. With some growing numbers we will be splitting the Monday to predominantly Bar and Wednesday to rings based work. We are looking at refining these movements under fatigue for those performance lot and for the beginners we still have stuff in there for you to get you the basics and progressing on.
If it’s new for you, come along. This class we run two simultaneous programs to get everyone moving and working on improving.
Section #1 – Warm Up
First up we are going to take ourself through 20 mins of:
3mins and or 30 DU practice:
- Banded Internal and External Rotations 2 x 10-15 each side
- Powell Raises 2-3 x 6-10
- Knee Up external Rotation 2-3 x 6-10
- Cuban Rotation for Internal Rotation 2-3 x 6-10
- Ring Support / P- Bar L-Sit 2-3 x 20-30seconds
Monday Section #2
Regular programming for Beginner / Performance
Beginners:
2-3 Rounds
Part A)
Wall Walks x 1-5 reps
Floor Alignment x 45-60 sec
Scapular Pull Up x 3-7 reps
Cuban Rotation x 6-10
—
Part B)
Dip and Pull ups
5×5 @ tempos
—
Performance:
2-3 Rounds
Part A)
Wall Walks x 1-5 reps
Floor Alignment x 45-60 sec
Scapular Pull Up x 3-7 reps
Cuban Rotation x 6-10
Part B) 4-5 Sets, Every 60-90 seconds complete one movement:
BMU / C2B Pull Up – 50% max
C2B / Pull Up – 50% max
TTB / TTR – 50% max
—
Wednesday Section #2
Beginners:
Part A) – 3-4 Sets
Kneeling Ring Muscle Ups x 5
Seated Ring Muscle Ups x 5
RMU w/ Transitions x 1-5 reps
PartB) Dip and Pull ups
5×5 @ tempos
Part C)
5 Rounds:
KB Swing to Upright Row x 8
FLR Push Ups x 8
Performance:
Part A) – 3-4 Sets
Kneeling Ring Muscle Ups x 5
Seated Ring Muscle Ups x 5
RMU w/ Transitions x 1-5 reps
Part B) 4-5 Sets, Every 90 seconds complete one movement:
RMU – 50% max
Strict HSPU – 50% max
Kipping Pull Ups – 50% max
Kipping Ring Dips – 50% max
Part C)
Accumulated 5 mins in – Hollow Dish, Side plank, Front Plank, Reverse Plank. Each time you stop 15 Ab Rollouts