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Gymnastics WODs

In functional fitness, body-weight movements are considered gymnastics (e.g., air squat, push-up, pull-up, etc.). We are taking skills from the sport of gymnastics and applying them to workouts. The gymnastics label is applied to any exercise in which you move your body through a range of motion without an external load. Isometric holds are also considered gymnastics.

Ida

The Ham Plan Benchmark WOD

3 Rounds for Time
600 meter Run
30 Front Rack Lunges (95/65 lb)
30 Handstand Push-Ups
Time Cap: 20 minutes

Living Room Mash 75

Home WOD by WOD Roulette

For Time
50 Mountain Climbers
50 Alternating Pistols
50 V-Ups
50 Push-Ups
50 Air Squats
50 Burpees
50 Alternating Lunges
50 Table Rows

Living Room Mash 73

Home WOD by WOD Roulette

For Time
500 Shoulder Taps
Every break or rest, complete:
15 Air Squats
5 Push-Ups

Living Room Mash 72

Home WOD by WOD Roulette

For Time
Partition anyhow, complete:
250 Weighted Box Step Overs (24/20 in)
200 Russian Twists
150 Sumo Deadlift High-Pulls
100 Push-Ups
Pick any load & object.

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Living Room Mash 71

Home WOD by WOD Roulette

AMRAP in 20 minutes
5 Strict Handstand Push-Ups
25 Hollow Rocks
50 Double-Unders

Living Room Mash 70

Home WOD by WOD Roulette

10 Rounds for Time
30 second Wall Sit
10 Burpees
200 meter Run

Living Room Mash 69

Home WOD by WOD Roulette

For Time
Partition anyhow, complete:
50 Burpees
50 Chair Dips
100 Alternating Lunges
100 Mountain Climbers
200 Russian Twists
200 Step-Ups

Living Room Mash 68

Home WOD by WOD Roulette

AMRAP in 18 minutes
1 Handstand Push-Up
1 Burpee
1 Chair Dip
2 Handstand Push-Ups
2 Burpees
2 Chair Dips
Continue with this pattern, adding 1 rep to each movement every round.

Living Room Mash 67

Home WOD by WOD Roulette

For Time
21-15-9 reps of:
Thrusters (pick load & object)
Table Rows
Rest 1 minute
50-40-30-20-10 reps of:
Sit-Ups
Double-Unders

Living Room Mash 66

Home WOD by WOD Roulette

EMOM in 30 minutes
Minute 1: 20 Alternating Pistols
Minute 2: Hand Release Push-Ups
Minute 3: 10 Burpees
Repeat 10x

Living Room Mash 65

Home WOD by WOD Roulette

6 Rounds for Time
400 meter Run
10 Burpees
20 Overhead Squats (pick load & object)
30 Double-Unders

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Living Room Mash 64

Home WOD by WOD Roulette

AMRAP in 20 minutes
50 Plank Jacks
50 Sit-Ups
30 Alternating Lunges
20 Push-Ups
10 Burpees

THE PROGRM MASH WEEK 03

by John Singleton

For time:

100 – 80 – 60 – 40 – 20 – 10: Double unders / Single unders

Between each set: 10 sHSPU / HSPU / Push Ups (Max 2 sets) (50 total)

2 min Rest

For time:

1 to 10: (1 DB Squat Clean + 1 Front Squat, 2 + 2, 3 + 3) 2 x 10 – 22.5kg DB.

Between each set: 10 Burpees over DBs (facing) (90 total)

6 min Rest

For time:

100 – 80 – 60 – 40 – 20 – 10: Double unders / Single Unders

Between each set: 10 sPull Ups / Pull ups / Ring Rows (Max 2 sets) (50 total)

2 min Rest

For time:

10 to 1: TTB + Pull ups / Hanging Leg Raise + Ring row (First 10 TTB, Then 10 Pull ups, 9 + 9 etc)

Between each set: 10m Walking Lunges 2x 10 – 22.5kg DB. (90m total)

Tatanka

by Luke Downing

6 rounds
2 min AMRAP
4 Burpees
8 Plyo Lunges
12 Jumping Jacks
1 min Rest

(Home)WORK #45

by Heather Black

1,000 rep bodyweight workout
4 rounds, 25 reps each
push ups
squats
tricep dips
v-ups
lunges, left leg
plank shoulder taps
lunges, right leg
bicycle crunches
mountain climbers
glute bridges

(Gym)WOD #123

by Heather Black

for time, with a bumper plate:
20 weighted burpees
40 overhead step ups
60 weighted flutter kicks
15 weighted burpees
30 overhead step ups
45 Russian twists
10 weighted burpees
20 overhead step ups
30 weighted sit ups

BIGDOG ESTRICTO

by Loli Sánchez Sanjorge

4X 5´WINDOW
40 sec Weighted Hollow
9 Strict Pull Ups
22 Pistols
32 MB Sit Ups

Hunter Seven

Drill Weekends Memorial WOD

5 Rounds for Time
13/10 calorie Assault Bike
7 Power Cleans (155/125 lb)
11 Bar Facing Burpees
Time cap for each round: 5 minutes

Martin Luther King Jr.

The Power House Memorial WOD

For Time
Buy-In: 200 meter Farmer's Carry (2x50/35 lb)
Directly into, 4 Rounds of:
19 Hand Release Push-Ups
29 Goblet Squats (50/35 lb)
19 Burpees
68 Double-Unders
Cash-Out: Max Effort Wall Sit

Martin Luther King Jr.

CrossFit Trenches Memorial WOD

For Time
Cash-In: 64 Double-Unders
Directly into, 3 Rounds of:
9 Chest-to-Bar Pull-Ups
9 Front Squats (115/85 lb, no rack)
9 Burpee Box Jump Overs (24/20 in)
Cash-Out: 65 Weighted Sit-Ups Against Wall (14/10 lb)

Thousand

GarageGymAthlete Benchmark WOD

10 Rounds for Time
25 Pull-Ups
25 Push-Ups
25 Sit-Ups
25 Air Squats
Time Cap: 30 minutes

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