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GYMNASTICS
Gymnastics and calisthenics to build full proprioception using your own body as the load. Take on what this discipline throws at you.
Here the weight is you: pull-ups, rings, handstands, rope climbs. It is the class that demands technique before raw strength, and the one that fastest shows what a body gains once it learns to move better.
Who is GYMNASTICS for? Anyone: the coach adjusts the load and the version of each movement to the person in front of them, not the other way round.
A real workout from this discipline
Exactly as it came out of the box’s programming that day, scales and all. Not a template example. · Viernes 2026-08-21
12' EMOM
- 4 IN THE HOLE FRONT SQUAT
- 4 FRONT SQUAT PAUSA ABAJO 4"
- RX
- Comienza con peso para RPE 8 y mantén pausa controlada sin perder profundidad.
- Intermediate
- Reduce peso o repeticiones a 3 si no completas 4 estrictas, prioriza espalda recta.
- Beginner
- Usa poco peso o solo kettlebell, pausa de 2 seg, cuida movilidad y postura.
15' EMOM
- 12 DEF. PUSH UPS
- 6 SUPIN PULL UPS
- 6 RING DIPS
- 12 BULGARIAN RING ROWS
- REST
- RX
- Controla ritmo respiratorio para mantener RPE 8-9 y usa excéntricas rápidas en dips y pull ups.
- Intermediate
- 5 strict pull ups o 10-15 jumping pull ups, ajusta push ups con rodillas si fatigas.
- Beginner
- Sustituye pull ups por 15 ring rows o banded pull ups, dips con asistencia y push ups apoyado en rodillas.
10' EMOM
- 40" WALL 2DB HOLD 22´5/15 KG
- 15 2DB HANG CLEAN
- 10 PUSH PRESS 52/35 KG
- RX
- Mantén ritmo con RPE 8, explota fase concéntrica y usa el tiempo de descanso bien.
- Intermediate
- Reduce peso a 15-20 kg en hang clean y 30 kg en push press, prioriza estabilidad.
- Beginner
- Sustituye hang clean por salto de barra o DB sin carga y push press por press estricto.