Frequently Asked Questions

General (5)

Gymnastics WOD is a daily workout based on gymnastics strength & conditioning and gymnastics skill development.

We believe that all performance based fitness and athletic programs should have a strong foundation in gymnastics. Gymnastics demand athletes to be highly technical, and by training with the proper mechanics in gymnastics athletes are able to work at peak performance for longer periods of time.

Gymnastics WOD is an excellent assistance program to building and maintaining healthy, powerful athletes of any level, sport or discipline.  We believe that the skill transfer from gymnastics to running, weightlifting, and all sports is key to an athlete's success, and Gymnastics WOD is here to help you train, learn, and apply this knowledge.

Gymnasts are known to be extremely well rounded athletes and incredibly coachable athletes because of their awareness of their own bodies, mechanics, and capabilities.  If you are serious about your performance, you should strive to incorporate gymnastics into your programming.  Gymnastics WOD is here to help you understand what gymnastics is, how it can be applied progressively to your program, and focus on the skill transfer to other sports.

We are confident that you will excel in all your sports and movement related activities by staying consistent in incorporating gymnastics into your daily program, having a great attitude, and always chasing quality.

Take a look at the workouts that are posted daily and go for it!  If you are not familiar with the rep scheme or movement, visit the rep scheme descriptions and movement library review the progression videos.

WOD = Work Out of the Day

Absolutely nothing, it's FREE!  Please feel free to enjoy and contribute to the community, and help us make it even better by providing any feedback that you have.  Thanks!

Check the disclaimer and terms of use if you want to use any content from this site.

Online Help (5)

Most definitely, we'd be honored!  In fact, let us know how we can help and we'll get right on it.

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At Gymnastics WOD, we don't just dish out the workouts to you in a vacuum - we want to so much more and help you track your progress and show improvements!  This also helps us refine and tweak our programming, to make sure that it really does help you get better, stronger, and faster.

To log your result for a WOD:

  1. From the home page or workout archive, click on the title of the workout that you had completed to go to that workout's detail page.
  2. In addition to the WOD tab, you should also see a Whiteboard tab now.  You should see a link in the Whiteboard tab to click to enter your results.

In addition to logging your results, you can also view top results by you and other members of this site in the Whiteboard tabs.  Our goal is to help you track your progress while also showing how you compare with the rest of the community.

Gymnastics WOD was designed to be viewed on most modern browsers, including Internet Explorer 7+, FireFox 3.5+, Chrome 8+, and Safari 5+.  Mobile browsers on the iPhone, iPad, and Blackberry should work but your mileage may vary.

If you are experiencing problems, please let us know by leaving a short description of the issue in the Feedback box in the bottom right.  Alternatively, send us an email at info@gymnasticswod.com and we'll get right back to you!

Yes, but it depends.  Content from Gymnastics WOD is provided under the Creative Commons Attribution-NonCommercial-ShareAlike 3.0 License

In an nutshell, we believe in community, free information, and knowledge sharing, so you may use, share, and remix Gymnastics WOD content freely so long as you credit Gymnastics WOD and/or Coach Carl Paoli.  However, you may not use Gymnastics WOD content for commercial purposes without the permission of Gymnastics WOD or Carl Paoli.

Rep Schemes (8)

1-to-10 is reps rounds where the first round contains 1 rep, the second round has 2 reps, and so on stepping up to the last round containing 10 reps.  If there are multiple exercises you should complete each of the exercises per the reps in that round, before dropping down to the next next rep round and repeating each of the exercises per the reps in that next round, and so on.

10-to-1 is reps rounds where the first round is 10 reps, the second round is 9 reps, and so on dropping down to the last round containing 1 rep.  If there are multiple exercises you should complete each of the exercises per the reps in that round, before dropping down to the next next rep round and repeating each of the exercises per the reps in that next round, and so on.

For TIME is when you complete the prescribed workout or movements as fast as possible.

For REPS is when you attempt to complete as many reps as possible until failure to continue.

The Tababta is a popular regimen based on a 1996 study which uses 20 seconds of ultra-intense exercise (at 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).

In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.

Sourced from Wikipedia.

AMRAP = As Many Rounds As Possible.  Attempt to complete as many full rounds of exercises as possible until failure to continue.

50-40-30-20-10 is five reps rounds, where the first round contains 50 reps, the 2nd round contains 40, and so on dropping down to the last round containing 10 reps.  If there are multiple exercises you should complete each of the exercises per the reps in that round, before dropping down to the next next rep round and repeating each of the exercises per the reps in that next round, and so on.

21-15-9 is three reps rounds, where the first round is 21 reps, the second round is 15 reps, followed by the third round with 9 reps.  If there are multiple exercises you should complete each of the exercises per the reps in that round, before dropping down to the next next rep round and repeating each of the exercises per the reps in that next round, and so on.