Bodyweight Squat

Gymnastics & Metcon

Today’s Gymnastics Strength is all about quality of movement. It’s not for time, it’s also not who can do the hardest standard of movement. Your aim is to make yourself stronger, improve on last time and help your body to adapt and become better at the given task. So this means as much attention given to the negatives, nice slow lowering on the ring rows and pull ups. Also controlled negatives on the handstand push ups and push ups.

Gymnastics Strength

5 sets of following:

Max Strict Pull ups – Scale this to your current level, Ring Rows, Bar Rows, negatives etc

Supersetted with

Max HSPU – Scale this with push ups, push ups to box.

No kipping allowed all strict movements.


Buy in: 30 Burpees or 60 Sit ups

30-20-10 reps:

Wall Balls 20/14lb
KB Swings 24/16
Toes to bar


Tabata Core Holds