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Gymnastics – December 2025

Posted 1st December 2025 by Josh Schouten

Now you are reading this I would like you to do me a favour an print out this test sheet. Bring it with you for class and we will work out way through this in December and then refine these movements for 2026! I look forward to seeing you all in class.

Please read and Print: 

 

Section #1 – Warm Up –  Monday and Wednesday

First up we are going to take ourself through 20 mins of:

3mins and or 30 DU practice:

  1. Prone Scapular Retractions
  2. Turkish Get Ups
  3. Skin the cat

 

Monday Section #2

Regular programming for Beginner / Performance

Beginners:

2-3 Rounds

Part A)

Beat Swing

Hollow Dish Holds + reps

Hollow Arch Holds + reps

—

Part B)

Dip and Pull ups

5×5 @ tempos

—

Zotterman Curl

Ab Rollouts

Hollow Dish Reps

HS Hold – Wall

 

Performance:
2-3 Rounds

Part A)

BMU Practice (15 minutes)

 

Part B)

16 Min EMOM

BMU

C2B Pull Up

Pull Up

TTB / TTR

—

Front Lever Curl Ups

Ab Rollouts

Dead Hangs

 

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 / Chin Ups ups

5×5 @ tempos

 

Part C)

5 Rounds:

KB Swing + Deadlift / RDL x 8

FLR Push Ups x 8

 

Performance:

Part A) – 3-4 Sets

Ring Muscle Up Practise (10-15 min)

 

Part B) Choose a workout that targets your strengths or weaknesses:

Wod 1: JT

  • 21-15-9 Reps For Time
  • Handstand Push-Ups
  • Ring Dips
  • Push-Ups

Wod 2: Wilmot

  • 6 Rounds For Time
  • 50 Air Squats
  • 25 Ring Dips

Wod 3:

  • 5 Rounds For Time
  • 7 Muscle-Ups
  • 21 Target Burpees (12/8 in)

Each Burpee terminates with a jump to touch a target 1 foot above max standing reach for men, 8 in for women.

Wod 4:

  • 14 min time cap
  • 7 Muscle-Ups
  • 14 TTB

Part C)

Accumulated 5 mins in – Hollow Dish, Side plank, Front Plank, Reverse Plank. Each time you stop 15 Ab Rollouts