HyroxGenerate WODToday's WOD
gymnastics wodcrossfit gymnastics workoutbodyweight crossfit wodpull up wod

Gymnastics WOD Generator — The Skills That Separate Good from Elite

Gymnastics is the most neglected pillar of CrossFit programming — and the one with the highest ROI once you develop it. Athletes who own their bodyweight movements (strict pull-up, ring dip, handstand push-up, toes-to-bar) gain a disproportionate advantage in any WOD with high rep schemes. These sessions prioritize skill development alongside conditioning.

Generate Your WOD — FreeToday's WOD

Sample Workouts

Beginner · Intermediate · RX

Goblet Squats & Ring Rows

Save WOD
Beginner20 minHome GymAMRAP

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

As Many Rounds + Reps as Possible in 12 minutes. Log your total rounds + extra reps.

Ring Rows
5
Goblet Squat
1225/20 lb
Bike (Cal)
10 Cal

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#beginner#20min#home-gym#amrap#weightlifting

Export this WOD to PDF with PRO.

Goblet Squats & T2B

Save WOD
Intermediate20 minHome GymAMRAP

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

As Many Rounds + Reps as Possible in 12 minutes. Log your total rounds + extra reps.

Toes-to-Bar
10
Double-Unders
50
Goblet Squat
1535/26 lb
Push-ups
15

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#intermediate#20min#home-gym#amrap#core#weightlifting

Export this WOD to PDF with PRO.

DB Snatches & Hollow Hold

Save WOD
Advanced / RX20 minHome GymEMOM

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

Every Minute on the Minute for 12 minutes — 3 complete rounds of 4 min. 3 work movements + 1 active rest per block. Aim to finish each work minute with 10+ sec to spare.

Hollow Hold

Min 1 of 4 (repeats every 4 min)

30 sec
DB Snatch

Min 2 of 4 (repeats every 4 min)

1250/35 lb
Run 200m

Min 3 of 4 (repeats every 4 min)

Rest / Mobility

Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch

1 min

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#advanced#20min#home-gym#emom#core#running#weightlifting

Export this WOD to PDF with PRO.

Want a different workout every time?

The generator creates a new WOD on every click. Set your level, available equipment, and time — done in seconds.

Generate Unlimited WODs — Free

No account needed · Pro unlocks history, PDF export & personalization

Common Questions

What counts as gymnastics in CrossFit?

CrossFit gymnastics refers to bodyweight movements: pull-ups, muscle-ups (bar and ring), handstand push-ups, handstand walks, toes-to-bar, rope climbs, ring dips, pistol squats, and box jumps. These movements require relative strength (strength-to-bodyweight ratio) rather than absolute strength.

How do I develop gymnastics skills for CrossFit?

Skill development requires dedicated practice outside of WODs. Spend 10–15 minutes at the start of a session practicing strict versions of the target movement. If your goal is muscle-ups, practice transitions and dips when fresh — not as the back end of a 20-minute metcon.

I cannot do pull-ups yet. What should I do?

Start with ring rows, banded pull-ups, and scapular pulls. The non-negotiable prerequisite for a pull-up is scapular control — most athletes skip this and wonder why bands alone do not work. 3 sets of 10 ring rows at horizontal angle, 3 times per week, builds the foundation.

How many pull-ups is considered good for CrossFit?

Beginner: 1–5 strict pull-ups. Intermediate: 10–15 strict pull-ups, kipping pull-ups in WODs. RX-level: 20+ unbroken kipping pull-ups, at least one strict ring muscle-up. Elite: 30+ unbroken kipping, comfortable butterfly, multiple muscle-ups in metcons.

Go Pro — unlock everything

Full WOD history · PDF export · Personalized daily workouts · $9/mo

Free AccountSee Pro Plans

Related Workouts

Bodyweight AMRAPBodyweight EMOMNo Equipment WODIntermediate WOD GeneratorRX WODsFat Burning WODs