WodBase

Gymnastics

Workouts featuring gymnastics movements like pull-ups, handstand push-ups, and muscle-ups.

Amanda
For Time
9-7-5 reps for time
  • Muscle-ups
  • Squat Snatches (135/95 lb)
Angie
For Time
For time
  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats
Badger
Rounds
3 rounds for time
  • 30 Squat Cleans (95/65 lb)
  • 30 Pull-ups
  • 800m Run
Barbara
Rounds
5 rounds for time (3 min rest between rounds)
  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Air Squats
Baseline
For Time
For time
  • 500m Row
  • 40 Air Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Pull-ups
Candy
Rounds
5 rounds for time
  • 20 Pull-ups
  • 40 Push-ups
  • 60 Squats
Chelsea
EMOM
Every minute on the minute for 30 minutes
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats
Cindy
AMRAP
20 minute AMRAP
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats
Diane
For Time
21-15-9 reps for time
  • Deadlifts (225/155 lb)
  • Handstand Push-ups
Elizabeth
For Time
21-15-9 reps for time
  • Squat Cleans (135/95 lb)
  • Ring Dips
Erin
Rounds
5 rounds for time
  • 15 Split Cleans (135/95 lb)
  • 21 Pull-ups
Eva
For Time
5 rounds for time
  • 800m Run
  • 30 Kettlebell Swings (2 pood/1.5 pood - 70/53 lb)
  • 30 Pull-ups
Filthy 50
For Time
For time
  • 50 Box Jumps (24/20 inch)
  • 50 Jumping Pull-ups
  • 50 Kettlebell Swings (35/26 lb)
  • 50 Walking Lunges (50 steps)
  • 50 Knees-to-Elbows
  • +5 more
Fran
For Time
21-15-9 reps for time
  • Thrusters (95/65 lb)
  • Pull-ups
Helen
Rounds
3 rounds for time
  • 400m Run
  • 21 Kettlebell Swings (53/35 lb)
  • 12 Pull-ups
Hope
Rounds
3 rounds of 5 movements, scored like Fight Gone Bad
  • Burpees
  • Power Snatch (75/55 lb)
  • Box Jumps (24/20 in)
  • Thrusters (75/55 lb)
  • Chest-to-Bar Pull-ups
Hungover Helen
Rounds
3 rounds for time
  • 800m Run
  • 42 Kettlebell Swings (53/35 lb)
  • 21 Pull-ups
Jackie
For Time
For time
  • 1000m Row
  • 50 Thrusters (45/35 lb)
  • 30 Pull-ups
JT
For Time
21-15-9 reps for time
  • Handstand Push-ups
  • Ring Dips
  • Push-ups
Lola
AMRAP
5-minute AMRAP
  • 5 Push-ups
  • 1 Rope Climb (15 ft)
Lumberjack 20
For Time
For time (chipper)
  • 20 Deadlifts (275/185 lb)
  • 400m Run
  • 20 Kettlebell Swings (70/53 lb)
  • 400m Run
  • 20 Overhead Squats (115/75 lb)
  • +9 more
Lynne
Rounds
5 rounds, max reps
  • Bench Press (bodyweight)
  • Pull-ups (max reps)
Maggie
Rounds
5 rounds for time
  • 20 Handstand Push-ups
  • 40 Pistols (alternating)
  • 60 Pull-ups
Mary
AMRAP
AMRAP 20 minutes
  • 5 Handstand Push-ups
  • 10 Pistols (alternating)
  • 15 Pull-ups
Michael
Rounds
3 rounds for time
  • 800m Run
  • 50 Back Extensions
  • 50 Sit-ups
Murph
For Time
For time (partition pull-ups, push-ups, and squats as needed)
  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 mile Run
Nasty Girls
Rounds
3 rounds for time
  • 50 Air Squats
  • 7 Muscle-ups
  • 10 Hang Power Cleans (135/95 lb)
Nate
AMRAP
20-minute AMRAP
  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 Kettlebell Swings (70/53 lb)
Nicole
AMRAP
AMRAP 20 minutes
  • 400m Run
  • Max Pull-ups
Nutts
For Time
10-1 descending ladder
  • Handstand Push-ups
  • Deadlifts (250/175 lb)
  • Box Jumps (30/24 in)
  • Pull-ups
Open 18.5
For Time
21-15-9 reps for time
  • Thrusters (95/65 lb)
  • Chest-to-Bar Pull-ups
Open 20.1
For Time
10 rounds for time
  • 8 Ground-to-Overheads (95/65 lb)
  • 10 Bar-Facing Burpees
RJ
Rounds
5 rounds for time
  • 800m Run
  • 5 Rope Climbs (15 ft)
  • 50 Push-ups
The Chief
AMRAP
5 cycles of AMRAP 3 minutes (1 min rest between)
  • 3 Power Cleans (135/95 lb)
  • 6 Push-ups
  • 9 Air Squats
The Seven
For Time
7 rounds for time
  • 7 Handstand Push-ups
  • 7 Thrusters (135/95 lb)
  • 7 Knees-to-Elbows
  • 7 Deadlifts (245/165 lb)
  • 7 Burpees
  • +2 more
Tommy V
For Time
For time
  • 21 Thrusters (115/75 lb)
  • 12 Rope Climbs (15 ft) or 42 Pull-ups
  • 15 Thrusters (115/75 lb)
  • 9 Rope Climbs (15 ft) or 36 Pull-ups
  • 9 Thrusters (115/75 lb)
  • +1 more
Whitten
Rounds
5 rounds for time
  • 22 Kettlebell Swings (70/53 lb)
  • 22 Box Jumps (24/20 in)
  • 400m Run
  • 22 Burpees
  • 22 Wall Ball Shots (20/14 lb)
Frequently Asked Questions