Browse Workouts

See detailed, easy-to-follow instructions for gymnastic workouts.

Log results and track progress in the ones you like. As you use WithFit, workouts you prefer will float to the top.

  •   
    photo of crossfit
    crossfit

    Diane

    A short workout involving deadlifts and handstands.

     
    • Gymnastic, 
    • Timed, 
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Middle Back, Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Side Shoulders, Upper Shoulders)
  •   
    photo of crossfit
    crossfit

    Elizabeth

    21, 15, 9 reps of cleans and ring dips for time

     
    • Gymnastic, 
    • Power, 
    • Timed, 
    • Weight Training
     
    • Arms
    • (Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders)
  •    
    photo of crossfit
    crossfit

    J.T.

    A difficult upper body workout.

     
    • Body Weight, 
    • Gymnastic, 
    • Timed
     
    • Arms
    • (Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Side Shoulders)
  •    
    photo of crossfit
    crossfit

    Nate

    Complete rounds of muscle ups, handstand push ups, and 2 pood kettlebell swings.

     
    • Effort, 
    • Gymnastic
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Side Shoulders, Upper Shoulders)
  • Ring Pull Upphoto of melissaagarn
    melissaagarn

    Ring Pull Up

    Ring Pull Up. Record repetitions completed.

     
    • Body Weight, 
    • Effort, 
    • Gymnastic
     
    • Arms
    • (Biceps),
    • Back
    • (Middle Back, Outer Back),
    • Chest
    • (Chest),
    • Shoulders
    • (Upper Shoulders)
  • Muscle Upphoto of crossfit
    crossfit

    30 Muscle Ups For Time

    30 muscle ups for time. If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

     
    • Body Weight, 
    • Gymnastic, 
    • Power, 
    • Timed
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
  • Ring Dipphoto of bradr3367
    bradr3367

    3x Ring Dip

    3 sets of Ring Dip. Record repetitions completed.

     
    • Body Weight, 
    • Effort, 
    • Gymnastic
     
    • Arms
    • (Triceps),
    • Back
    • (Outer Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Shoulders
    • (Front Shoulders)
  • Ring Dipphoto of cfsouthphilly
    cfsouthphilly

    Max Ring Dips

    3 sets of max rep ring dips

     
    • Body Weight, 
    • Effort, 
    • Gymnastic
     
    • Arms
    • (Triceps),
    • Back
    • (Outer Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Shoulders
    • (Front Shoulders)
  •   
    photo of crossfit
    crossfit

    Amanda

    CrossFit Games 2010 Event 1. 9-7-5 reps of Muscle Up and Squat Snatch.

     
    • Gymnastic, 
    • Power, 
    • Timed, 
    • Weight Training
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
  •   
    photo of crossfit
    crossfit

    Descending Pull Ups And HSPUs

    21-18-15-12-9-6-3 Strict Pull Ups and Handstand Push Ups

     
    • Body Weight, 
    • Gymnastic, 
    • Timed
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Side Shoulders, Upper Shoulders)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders