Extra

Pieces to add whenever you like, with or without a plan: progressions towards the hard skills and mini workouts to strengthen one area, wherever you train.

Progressions for the hardest movements, in 3 levels. Start at level 1 and move up when you pass the test at the bottom: 10–20 minutes, even after your session.

Handstands2 skill

Handstand walk

Walking on your hands: strong shoulders, a straight line and small weight shifts.

Strength and lineEMOM 12′ · 12′

2 repsWall walk
30″Chest-to-wall handstand hold
30″Hollow hold

Move up when: A 60″ chest-to-wall hold and 3 clean wall walks.

▶ Start with the timer

Handstand push-up

Pressing upside down: strict first, then kipping. Skipping steps is the most common cause of gymnastics injuries.

Pressing and positionSets with rest · 18′

4 × 8Pike push-up
3 × 2Wall walk
3 × 30″Wall handstand hold

Move up when: 3 × 10 pike push-ups with feet on a box.

▶ Start with the timer

Bar and rings3 skill

Pull-ups

The base of everything on the bar: strict first, then kipping.

Grip and shoulder bladesSets with rest · 15′

4 × 10Ring row
3 × 8Scapular pull-up
3 × 30″Dead hang

Move up when: A 30″ hang and 5 slow negatives (5″ down).

▶ Start with the timer

Toes to bar

Core and kip together: without a good swing your feet won't get there.

Core and swingSets with rest · 14′

4 × 20″Hollow hold
4 × 8Hanging knee raise
3 × 10Kip swing

Move up when: 10 slow knee raises without swinging.

▶ Start with the timer

Bar muscle-up

An explosive pull plus the turnover above the bar. You need 8 strict pull-ups and 10 dips first.

Pull and push strengthSets with rest · 17′

4 × 5Strict chest-to-bar
4 × 8Dip
3 × 20″Hollow hold

Move up when: 5 strict chest-to-bars and 10 dips.

▶ Start with the timer

Legs, jump rope and rope3 skill

Double under

Rhythm and wrists, not higher jumps. It takes patience: often months.

Bounce and rhythm10 × 30″ work / 30″ rest · 10′

30″High single unders
30″Pogo hop

Move up when: 50 single unders unbroken and 30″ of pogo without stopping.

▶ Start with the timer

Pistol squat

Single-leg strength, balance and a mobile ankle: the ankle is often what stops you.

Strength and ankleSets with rest · 16′

4 × 5 each legBox pistol (sit to a box)
3 × 10Paused goblet squat
2 × 10 each sideKnee to wall

Move up when: 5 box pistols each leg from a low box.

▶ Start with the timer

Rope climb

Foot technique does most of the work: your arms just keep you from slipping.

Grip and foot lockSets with rest · 14′

4 × 10Ring row
3 × 30″Dead hang
4 × 10″Foot lock (J-hook) hanging on the rope

Move up when: 3 foot locks held for 10″.

▶ Start with the timer

Where the progressions come from

There's no single archive of progressions: we wrote them from what coaches' gymnastics guides agree on. Strength and positions first, then the hardest piece of the skill on its own, then the full movement in short, fresh sets. Every level ends with a clear test to move up.