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In addition, I hereby represent and warrant that I am currently covered by an accident and health
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for any outcomes or a lack thereof.

2
Week 1: Intermediate/Beginner Gymnastics/Accessory

Day 1

Strict HSPU with 1x45 plate each side 10x1, with spotter if needed (perform the
movement strict, but have someone lift you by grabbing your legs and assisting you
while you still perform the movement strict... if no spotter is available or you need more
assistance use a box to perform the movement)

Strict C2B with spotter or a band if needed 5x3, hold hollow position.

5x Ring Complex - 1 Kipping dip + :10 lockout support + 5 Support swings. (use band
on dip if you cannot perform it, then have someone remove the band for the rest of the
complex).

Support Swings: https://www.youtube.com/watch?v=E-0BxnzYJ50

Single arm DB press, seated, 5x10/arm, DB goes from forehead height to lockout (not
from shoulders, to mimic HSPU position, make sure elbows track forward.

GHDSU 4x15 for speed

3
Day 2

Single arm HS hold, wall facing, 3x:10/side (scale to regular handstand hold, but still
practice getting into the single arm hold, you may need to shift your body’s center of
gravity over the arm)

Rope climbs, 7x1 EMOM (scale to 1 every 2 minutes or more)

L-Sit on parallettes, accumulate 1:00, put a 45 lb plate under your feet, once your feet hit
you start again)

Ring rows 3x20, slow and controlled, elbows flare our wide to build back. adjust the angle
of the body/ring height to make it challenging, but still unbroken.

Single arm DB rows 3x10/arm, activate lats, slow and controlled, as heavy as possible
without using a “kipping motion” ...all arm.

Reverse Hypers on GHD, 3x20 (set up a resistance band on the bottom of the GHD
to allow you to perform reverse hyper movement with it...If you have a reverse hyper
machine use that instead
(video here: https://www.youtube.com/watch?v=J264UVbTdC0 )

4
Day 3

HS walk, 5x10ft, or 10 minutes of practicing walking/balancing on your hands. When you

are learning, you will fall a lot and you will only take 1 or 2 steps at a time. The goal is
to spend time kicking up and just spending quality time finding the right balance. If you
need have a spotter.

Strict Chin-ups 5x5, supinated hands (use a resistance band if you can’t go unbroken.)

Ring pushups 3x12, hollow, externally rotate hands on lockout.

Supinated Bent-over barbell rows 4x10

Planches, 5 rounds straight. :30 Right side planche + :30 Left + :30 middle, no rest
between rounds.

5
Day 4

Strict Chest to ring (C2Ring) pull-ups w/ false grip, 5x3, with spotter if needed. (NO
KIPPING)

Strict Ring dips 5x3 (use band if needed, weighted if you can)

Rope Pullups 6x3 (3/3) alternate top hand each set (basically you hang from the rope as
you are with doing rope climbs and then perform strict pull-ups. one set with right hand
on top and then switch to left arm on top). Use vest if necessary.

Close grip bench press, 5x10 banded. Don’t touch chest. (more time under tensions) 100
banded Tri-cep Extensions

Day 5

5x10 Kipping HSPU, rest 1:00

5x5 Kipping C2B pull-ups, no butterfly

2:00 AMRAP push-ups

100 banded pull a parts See here at 1:58 banded pull a parts:
https://www.youtube.com/watch?v=dw07FARaU_s

100 ab mat sit-ups for time

6
WEEK 2

Day 1

Strict, top half “bro rep” HSPU on Parallettes. 5x5 (“bro rep” meaning, go from lockout, to
only half way down, and press back up. Head should go down to about 1-2 inches from
reaching the level of your hands, use a spotter if you can’t get low enough, hold a strong
position.

Strict C2B negatives 10x1, perform 1 strict C2B w/ a :03 pause at the top + a :07 descent
back to lockout.

Strict, top half “bro rep” ring dips. 5x5. From lockout to half way down and press back up.
Double KB press, seated, 4x10, make sure elbows track forward.

GHDSU Trunk rotations w/ pvc pipe 3x20. Pvc held like a backsquat, lean back to a 45
degree angle, and twists right to left while maintaining that 45 degree angle.

Day 2

Wall Facing shoulder taps 3 x :30, 1:00 rest

Strict Rope Pullups 6x3-5
Pushups on parallettes 3x15
Single arm Ring rows 3x10
Upright rows w/ barbell, 3x15
Superman holds, 3 x 1:00, 1:00 rest

7
Day 3

HS Walk+HSPU, walk 5ft into the wall + 5 Kipping HSPU x 5 rounds

3 Strict C2Rings + 5 Open/hollow swings + 3 kipping C2Rings, 5 sets

Strict T2B 5x2 w/ :01 pause at the top, with supinated grip (underhand)

Ring pushups 3x15, hollow, externally rotate hands.

Rower Pike ups 5x10 (place feet on seat of rower while body is facing away, opposite
from rower, and perform a pike.

Day 4

Bar MU practice, 5x2, focus on transitions and no chicken winging. If you don’t have bar
muscle ups see practice drills here:

https://www.youtube.com/watch?v=urXEBjyain4
https://www.youtube.com/watch?v=y001018-p8A
https://www.youtube.com/watch?v=dw07FARaU_s

Rope climbs for speed, 5x1 EMOM

Planche hold 3x1:00, rest 1:00, (just like ring pushup position, shoulders forward, toes
pointed. Different than a planche...search YouTube video or ask for a video
Close grip bench press, 4x8 banded. Heavier than last week. Don’t touch chest and don’t
lockout. (more time under tension)

100 banded pull a part (use a small red resistance band, hold out in front of you and pull
apart until arms are straight out by your side even with your shoulders. (see image at the
bottom of the page)

8
Day 5

10 Rounds for time:

Strict chin-ups 10-1(10-9-8-.....1)
Kipping HSPU 1-10 (1-2-3-.....10)
Perform 15 GHDSU after every 2 rounds. (5 rounds total)

WEEK 3

Day 1

Parallette HSPU: start at lockout + :05 negative + :03 pause at flat (where head is same
height as hands/parallettes) + :05 negative to floor. 10 singles. (if you can’t do the pause,
use a spot at pause when head is even with hands)

Free standing Shoulder taps: 3x:30 max reps with 1:00 rest. (scale to shoulder taps
against wall)

Single arm KB press, 3x10/arm as heavy as possible GHDSU 50 for time

100 banded Tri-cep extensions (set up a resistance band on pull-up bar, then grab the
resistance band with both hands and perform tri-cep pull downs/extensions. Do not allow
the arm to come to high where there is no resistance, this should burn if you use the
proper resistance, not too heavy, not too light)

9
Day 2

Strict C2Bs 5x5, get that spotter for those last few inches to touch your chest, don’t use a
band here, only a spotter to help you finish the movement. Don’t break hollow position.

Ring rows w/ :02 pause at the top of each rep, 3x10

Plyo pushups on 2 x 45lb plates. Do a jumping pushup to the top of the plates (kind of
like a box jump with your hands) 5x5, be fast and explosive.

DB Hammer curl to press, 3x10, slow/strict movement.

Core: with a pvc pipe in Overhead snatch grip: 15 hollow rocks + 15 arch rocks. 4 sets

Day 3

HS walk from wall: start wall facing, then walk out 5 feet and then backwards back to the
wall. 5 sets. Keep body straight, feet together. If you can’t do this, practice handstand
walking for 10-20 minutes.

L-sit on 2 boxes: accumulate 2:00, shoot for perfect technique, straight legs and toes
pointed.

Strict T2B holds. Hold feet to bar for :05, rest :25, 8 sets (4 minutes). This is extremely
challenging, if you cannot hold your feet at the bar, then just hold them as high as you
can. The best way to start is to do a kipping toes to bar, then just try holding at the top, op
as high as you can.

10
Day 4

Strict HSPU 5x5 from floor, use a spotter if you can’t do them strict, NO KIPPING.

PVC/banded BMU warmup drill. 5x10 (attach a band to the pull-up bar, place a pvc pipe
to where the band is in the middle. Lay on the floor on your back in a hollow position
and hold the pvc pipe as you do to the bar when doing a bar muscle up while remaining
on your back. While maintaining position you keep arms locked and pull the pvc pipe to
your hips, mimicking a bar muscle up movement...this is to develop the lats and arms to
transfer over to bar muscle ups )

BMU practice, 5x1(focus on arm position and bringing hips to the bar like last week. If
they look good, we will then do a few sets of 2 working on transition. If not we will do
another 5 singles.

Rope climb complex: jump to 4 legless rope climb pulls, drop down straight into a rope
climb with feet. 5 sets.

Single arm DB bench press 3x10/arm DB pullovers 3x10

11
Day 5

Weighted Pistols 5x6, 3/leg. Go slow, work to as heavy as possible. Scale to not using
weight, or by doing them on a box, for assistance.

Speed pistols 3x10, alternating, no weight.

Bar Complex: 3 T2B + 3 Kipping C2B (not butterfly) + 2 T2B + 2 Kipping C2B. 5 sets. Work
smooth transitions.

HSW: 5x15ft for speed. Or 10 minutes of practice.

Half GHDSU: start at parallel, go all the way down and only back up to parallel. 5x10

12
WEEK 4

Day 1

Bottom-up, strict HSPU press-outs. Start on head and press to lockout explosively. 20
singles (use spotter if needed)

EMOM 6: odd minutes: wall facing HS hold, even-:30 hollow rocks + :30 arch rocks.

Ring push-ups; 4x10, hold planche and rotate hands externally at lockout.

BMU hip-2-bars (big kip and by keeping your arms locked out and long, raise your hips)
5x3.

Perform a BIG open to hollow bar tap and bring your hips up to the bar, and hands to your
hips. No actual BMU here, just the drill.
Reverse Tabata ring holds. Alternate between lockout support (top position of a dip)
and bottom support (bottom position of dip). :10 ON/:20 off for 8 total rounds. 4 x each
position. **Remember the tips that we gave on the movements thus far, we will leave
them out from here on, unless there is a new movement then we will explain.

13
Day 2

Strict C2Bs: 5x4

Rope pullups 6x3

DB rows: 3x10/arm (pull DB to your hip using your lats)

Bent over Barbell rows with snatch grip, 3x15. (hold a firm RDL position, pull bar to chest.
Keep movement slow and strict.

Banded Reverse hypers. 3x20 for speed

Day 3

3x:30 max FS shoulder taps, rest 1:00

Hanging hip taps: hang from bar, release right arm to touch right hip, and alternate hands.
3x10(5/5) (toughest part is keeping from swinging uncontrollably...use a spotter to keep
your from swinging)

Double KB overhead hold, AHAP. 3x1:00, rest 2:00 Single arm upright row 3x10/arm

Close grip bench press, banded, 5x10.

GHDSU 3x20 for speed, rest 1:00

14
Day 4

Banded pvc BMU warmup drill (same as last week) 3x10

Strict ring MU 5x2 (use a spotter, use false grip and pull up as high as you can by
yourself, once you reach your limit your spotter will push on your mid back to push you up
to finish the movement, you may need someone strong enough to push you up)

Kipping ring dips. 5x3 (SKILL WORK, at the bottom of the dip, shoot your knees up in an
aggressive kip) (this is to help learn an efficient kip when you get tired you will need to
have a strong and efficient kip)

BMU 5x2 or 10x1 (do bar muscle ups drills if you can’t do one)

Rope climbs: 5x1 for speed, EMOM (legless if you can, work of efficiency and foot work)

HSW to wall. 5 sets, ascending distance. 5-10-15-20-25ft. Cannot advance to next set
until current set is unbroken. 10 minute CAP.

15
Day 5

MU shoot through warmup drill (bar tied to squat rack, hang below with feet on floor and
shoot to standing position. Accumulate 10 reps. See other warm ups here:
https://www.youtube.com/watch?v=dw07FARaU_s

Open hollow swings on rings. 5x5, (swing as if you’re going to perform a muscle up, and
when you are swinging forward, pull back on the rings while keeping your arms straight.

Wall facing SHSPU 5x2

Ring rows 3x20, squeeze your back tight on each ascent. Unbroken, may rest in the hang.
Single arm Banded presses: 50/arm.

Weight sit-ups; Accumulate 30 reps with a 15lb DB held behind your neck. Anchor your
feet.

16
WEEK 5

Day 1

Parallette HSPU: Kip up + negative as slow as possible. 10 singles. Place abmats as high
as needed for the HSPU, then remove them for each other during the negative.

Ring dips: Strict, top half, bro reps. 5x5

Bottom support ring holds 5x:15, rest :45

Single arm DB press 3x10/arm, while seated

Skull crushers 3x10

DB lateral raise, thumbs down. 3x10

Day 2

Bar holds: Hold in chin-up position, Reverse TABATA (10 SECON ON, 20 SEC REST X 8)

Ring Row holds: feet on box, pull rings to chest, hold Reverse TABATA DB rows 4x8/arm,
build AHAP

100 banded upright rows, stand on band, and pull elbows high. 5x10 GHDSU with a 10lb
MB

17
Day 3

SHSPU, wall facing, 5x5 (SPOTTER IF NEEDED)

Ring dips, strict bottom half bro reps, 5x5

Single arm DB bench press, 3x10/arm

DB pull-overs 3x12 (Lay on bench, hold one DB by the head, allow DB to go overhead and
touch the ground, and then pull back over to directly over chest)

Clap pushups 5x5

100 banded tri-cep extensions

Day 4

Strict MU accumulate 12 reps Kipping rings dips, 5x4

MU shoot-through drill, 10 reps

BMU, 5x2

FS HS hold, accumulate 2:00

Ab complex: 10 single leg V-ups + 10 Toe touch crunches + :30 planche. Rest :30, 5 sets

18
Day 5

Strict HSPU accumulate 20 reps (USE SPOTTER IF NEEDED)

Strict C2B, 5x5

Rope climbs, 5x1, focus on big pulls

L-sit on parallettes, accumulate 2:00

WEEK 6

Day 1

HSPU on Parallettes: 1 strict HSPU + :05 negative to flat + :03 pause at flat. 10 reps

Ring pushups: 3x20, externally rotate hands at lockout

Ring support swings: 3x10

Single arm DB press 3x10/arm. Seated, elbows track forward, bring DB from forehead to
lockout.

GHDSU 4x15 for speed

19
Day 2

Strict C2B complex; 1 strict C2B + :05 pause at the top + :05 negative to hang, 5 sets.
L-hang from rings, accumulate 2:00

Single arm, bent-over rows 3x10/arm. Slow and controlled with a DB, squeeze lats during
concentric phase.

Side planchess 3x1:00 / side

100 seated banded rows.

See here: ( https://www.youtube.com/watch?v=qHHrXyvkyCM )

Day 3

Wall facing SHSPU 5x5, get a spotter

5 minute AMRAP: 15 ft HSW, practice time!

Bradford press 3x20.

See here: ( https://www.youtube.com/watch?v=_eOwQIVvo8c )

DB pull-overs 3x10

Weighted sit-ups 3x20, DB behind neck, anchor feet

20
Friday - Day 61 Rest Day

Day 4

Ring Muscle up practice. Just spend 20-30 minutes practicing technique/drills, swing,
etc.
Rope climb speed pulls. Jump to 3-4 fast legless pulls. 10 singles
Ring rows: pull up fast with a :05 negative back to hang, 3x10
Single arm upright rows, 3x10/arm
Reverse Hypers 3x25, banded Superman hold, 3x1:00, rest 1:00

Day 5

Kipping HSPU 5-4-3-2-1, build to max deficit. Strict C2Rings, 5x5

Weighted pistols, 3x10
Strict barbell overhead press 5x10
100 Tri-cep extensions

21
WEEK 7

Day 1

Strict C2Ring pullups w/ false grip 4x8, go unbroken, spotter if necessary.

Ring Complex: 5 sets (3 kipping ring dips + 5 support swings + :05 negative to bottom
support)

Strict T2B 3x10

45 degree decline GHD twists w/ pvc: 3 x 20

100 banded pull a parts

Day 2

HSPU on a 45lb plate/ side: Kip up + :05 negative back down. 10 singles

Rope pullups 6x3

Pushups on parallettes: place feet on box, and perform pushups as low as possible. 3x10

Double kb shoulder press, while seated. 3 x 10

100 tri-cep extensions

22
Day 3

Strict chin-ups (supinated grip) 5x5

Wall walks: start in pushup position with feet on wall. Walk with hands until nose touches
the wall. Accumulate 10 reps.

Single arm DB rows, 3x12/arm. Pull db to your hips with your lats.

100 banded lat pull-downs with pvc.

See here: https://www.youtube.com/watch?v=fSS7WB6esu0

23
Day 4

RMU drills: open hollow swings, turnovers on low rings.

BMU: technique work, 1s and 2s

Rope climbs with feet technique: high pulls, setting feet high.

10 min AMRAP HS walk

Ab complex: 10 weighted sit-ups + 20 Russian twists + :30 planche x 5 sets.

Day 5

Ring holds: :10 top support + :10 bottom support + :10 C2ring + :10 hang x 3 sets
KHSPU: 5-4-3-2-1, build in deficit.
GHDSU 4x20, rest 2:00 between sets

For time:
Strict pullups 10-8-6-4-2
Ring pushups 4-8-12-16-20

24
WEEK 8

Day 1

Kipping HSPU: find a max deficit

Wall facing SHSPU 5x5

Alternating DB press, seated on floor with legs straight. 3x10/arm (20 total reps) 1 rep
right arm, 1 rep left arm, alternating back and forth until you get 10/arm.

Weighted pistols, 3x10(5/5) for max weight

Abs: 4 rounds, :30 bicycles + :30 hollow hold + :30 max V-ups, no rest between rounds

Day 2

Ring complex: 1 RMU + 2 Kipping dips + 3 support swings + :10 L-sit. 4 sets Strict C2Bs,
4x8

Hanging Hip taps: 3x10 (5/arm)

Reverse Hypers, banded, 3x20

100 banded rows

25
Day 3

Russian dips on boxes, accumulate 20 reps

Ring pushups, 3x15 Unbroken

Plyo pushups on plates, 3x8

Pistols for efficiency, 3x20, smooth reps, don’t rush.

Close grip bench press, banded, 3x15, no chest touch and no lockout GHDSU w/ MB, 5x10

Day 4

Low Volume

Ring drills:

5:00 RMU practice (tap drill for movement pattern)

5:00 BMU practice

5:00 Rope climbs practice (spend 10-15 minutes, maximum 20 reps)

Wall facing Shoulder taps 3x:20 max reps, rest :40

26
Day 5

Ring holds: :12 top support + :12 bottom support + :12 C2Ring + :12 hang. 3 sets

HSPU negative with 1x45lb plate/side. Start at lockout and perform a :10 negative to
floor.

1 Strict T2B + :05 negative back to hang. 5 x 3

L-sit on parallettes, complete 10 x :10 holds for time. Minimal rest between sets.
YOU ARE NOW COMPLETE WITH THIS PROGRAM! Good Work. IF you were consistent
you should notice big improvements. With that said, gymnastics are a complex area of
fitness and take time to develop. If you still struggle with someone the movements, then
we recommend that you take a 1 week de-load week (no extra work, only regular CrossFit
Classes). After the de-load week you should start from the beginning and make your way
through the program once again. This second time around you will notice you are much
stronger than the first time and will benefit much more.

27
That’s it!
Make sure you tag us @amrapplusone on all social media platforms so we can check out
and maybe feature some of your progress!

To see some more of our programs, click here.

28
Glossary with Videos
In Alphabetical Order

Alt = alternating

AMRAP = as many rounds/reps as possible

Buy-in = exercise/movement(s) performed one time through BEFORE the workout

Buy-out = exercise/movement(s) performed one time AFTER the workout

BW = BodyWeight

Cash-out = see “buy-out”

C & J = Clean and Jerk =

https://www.youtube.com/results?search_query=crossfit+power+clean+and+jerk

CTB = Chest To Bar = C2B =

https://www.youtube.com/results?search_query=crossfit+chest+to+bar

DB(s) = DumbBell(s)

DBL = Double

DL = Deadlifts =
https://www.youtube.com/results?search_query=crossfit+deadlifts

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DU(s) = Double Under(s) =
https://www.youtube.com/results?search_query=crossfit+double+unders

EMOM = each minute on the minute

ERG = Ergometer (aka the part of the rower the seat slides on)

G2OH = ground to overhead (aka snatch, power snatch, clean and jerk, etc) =
https://www.youtube.com/results?search_query=crossfit+ground+to+overhead

GHD = Glute-Ham Developer

HPC = Hang Power Clean =

https://www.youtube.com/results?search_query=crossfit+hang+power+clean

HPS = Hang Power Snatch =

https://www.youtube.com/results?search_query=crossfit+hang+power+snatch

HSPU = Hand Stand Push Ups =

https://www.youtube.com/results?search_query=crossfit+hand+stand+push+ups

I.T.R = Individually Timed Round

K2E = Knees To Elbow =

https://www.youtube.com/results?search_query=crossfit+knees+to+elbow

KBS = Kettle Bell Swing =

https://www.youtube.com/results?search_query=crossfit+kettlebell+swings

RKBS = Russian Kettle Bell Swing =

https://www.youtube.com/results?search_query=crossfit+russian+kettlebell+swings

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MONO-STRUCTURAL = single form of metabolic conditioning such as biking, rowing,running,
etc.

MU = Muscle Ups =
https://www.youtube.com/results?search_query=crossfit+Muscle+ups

N2W = Nose To Wall, as in “N2W facing handstand”

OH = OverHead

OHS = Over Head Squat =

https://www.youtube.com/results?search_query=crossfit+over head+squat

ON/OFF = x amount of seconds of work, y amount of seconds of rest

OTM = On The Minute

OTxM = on the seconds/minutes where “x” can be any amount of time

RD(s) = Round(s)

ROM: Range Of Motion

Ring Dips =
https://www.youtube.com/results?search_query=crossfit+ring+dips

RR: Ring Row =

https://www.youtube.com/results?search_query=crossfit+ring+row

31
S2OH = Shoulder To Overhead =
https://www.youtube.com/results?search_query=crossfit+shoulder+to+overhead

SUITCASE DL = with dumbbells or kettlebells held on the outside of the leg, one in each hand
=
https://www.youtube.com/results?search_query=crossfit+suitcase+deadlift
SU(s) = Single Under(s) =
https://www.youtube.com/results?search_query=crossfit+single+unders

TIME TRIAL = typically near a 100% effort of a mono-structural distance

TTB = Toes To Bar = T2B =

https://www.youtube.com/results?search_query=crossfit+toes+to+bar

TOWEL OVER RIG = small towel looped over a bar on the rig to drill grip strength for rope
climbs

TUCK-SIT = core movement where you lie prone, then tuck up onto the tail bone, upper and
lower body moving to both positions simultaneously =
https://www.youtube.com/results?search_query=crossfit+tuck+sit

V-SIT = see above, except legs are locked out and straight

WB = Wall Balls = https://www.youtube.com/results?search_query=crossfit+wall+balls

Weight designations = i.e. (55/35) = 55lbs for men, 35lbs for women

YGIG = You Go I Go (partner style workout)

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