Gymnastics April 2026
It”s the end of Q1. For the first week we will see our testing sheets again. You can print them out here…
You’ll see the Gymnastics levels score sheet at the bottom of this program. If you have not printed this and completed some of the tests I would like to you do so in class and I will allocate some time for you to work your way through think over the next 6 weeks.
Section #1 – Warm Up – Monday and Wednesday
First up we are going to take ourself through 10-15 min mins of:
3mins and/or 30 DU practice:
- Skin the Cat 1-5 reps
- German Hang x 20-30 sec
- Straight Arm Stretch x 20-30
- Russian Push Up x 6-10
Conditioning Warm Up:
- Strict Upper Body (9-12 min EMOM):
- Min 1: 3-5 Kipping C2B Pull Up
- Min 2: 3-5 Kipping Dip
- Min 3: 3-5 / 6-10 TTB/TTR
- Core & Pressing (9-12 min EMOM):
- Min 1: 20-30 sec Handstand Hold (nose-to-wall or free-standing).
- Min 2: 8-12 HS Toe Touches
- Min 3: Rest
- Shoulder Stability (9-12 min EMOM):
- Min 1: 3-5 Wall Walks from push Up position
- Min 2: Ring Support 15-20Sec
- Min 3: 3-5 RMU Progressions
Strength & Technique
Day 1
Beginner / Intermediate
A:
Dip and Pull ups
5×5 @ tempos
B: Seated BB Press 3 x 4-8 reps @ 30×1
B2: BB Scott Curls 3 x 8-12 @ 30×1
Day 2
Beginner / Intermediate
A:
Eccentric Chin Up + Banded Pulls
5x 1+5 @ slow tempos
Day 1
Advanced
A: Kipping RMU
- Beat Swing
- Hip pop
- Hip pop + face pull
- Hip pop + face pull + turn over
- Ring Assisted Muscle Up
- RMU
B. Hand Stand walking
- HS Wall Hold 30-45sec
- HS Heel Taps x 20-30
- HS walking to the wall
- HS walk, partner w/ stick
- HS Walk
Day 2
Advanced
A: HS PUSH Medley
- Deficit
- SHSPU
- HSPU
- Dip
- Push Up
B: Weighted RMU
- Eccentric -10 seconds
- RMU
- Weighted RMU
Finishers (if you have time).
Max Mush Ups
Farmers Carry
Testing Worksheet: