Gymnastics – January 2026
Welcome to the New Year!
We’ve been working hard on the level and progressions sheet (in the link below). For those who have completed this we will have some specific workouts to do to improve the are you are looking to improve the most. For those of you who may be new, don’t feel daunted or unwelcome by this. Come join us and we will find a level that is for you!
The Beginning of the Class will be set up into Beginner / Intermediate and Advanced Strength. From here we will be looking to develop either skills, strength or stamina through these workouts.
Warm Up:
3 mins and or 30 Du
2 Rounds:
Prone Scapular Retractions / Protractions x 10
Y,T W x 6 ea
German Hang x 20-30 seconds
Push Up x 6-10
2 Rounds:
Pull Up / Ring Row (False Grip) x 3-6 reps
Skin the Cat / Inverted hang / Tuck Chin Up x 1-5 reps
Strength Day 1
Beginner / Intermediate
Pull Up & Dip 5 x 5
@ 30×2
Every 90 seconds
———————————–
Advanced
Ring Dips – (Weighted) 4 x 8 reps
False Grip Pull Up – 4 x 8 reps
Strength Day 2
Beginner / Intermediate
Pull Up & Dip 5 x 5
@ 30×2
Every 90 seconds
———————————–
Advanced
Strict Deficit HSPU 4 x 3-8
Strict BMU – 4 x 3-8 reps
Below you will find the workouts to focus on over the month. We will progress these each week to make the more appropriate to you!
Ring Muscle Up Skills
Kneeling Transitions – 5 x 3-5 Reps
Seated Transitions – 5 x 3-5 Reps
Eccentric Transitions ( Assisted / Non) 5 x 3-5 Reps
Super sets:
Hanging Leg Raises – 4 x 5-10
Hollow Dish – 4 x 30-45 seconds
Leg Raises – 4 x 20 reps
Workout:
Ryan
7 RMU
21 Burpees to Target (12/8in)
Hand Stand Walking
Work towards 3-5 sets of:
Nose to wall HS x 30-60 seconds
Shoulder Taps x 20-30
Hip Touches x 10-20
Workout:
10 Min EMOM:
1-2 Wall Walk
16 Shoulder Taps
Hand Stand Push Up
HSPU 5 x 5 @ 32×1
Use an appropriate standards
Workouts:
12 minutes of:
Dips x 5
RMU x 5
Run 200m
Core: 12 mins
Superset: 4 Rounds
TTB / TTR x 6-10
Ab Rollout /V – Up x 6-10
Double Crunch x 6-10
Weighted Sit Up x 10-15
Testing Paper: (please print)