03/09/2026
I W G T
We’ve just started our new 12 week training cycle and Thursdays are focused on developing skilled gymnastics kipping pull ups, C2B, TTB, BMU and their progressions.
We’re not simply adding gymnastics into workouts and accumulating reps.
We’re training the ability to use these skills as fatigue builds.
Our approach is IWGT - Interval Weightlifting & Gymnastics Training.
The method is:
2 minute work
2 minute rest
Across the cycle, we’ll build towards 10 intervals, changing the volume, combinations and position of the gymnastics within each interval.
Sometimes gymnastics will come first, giving us the opportunity to focus on quality and efficiency.
Other times it will come after another modality, challenging members to maintain that same skill when breathing, grip and local muscular fatigue are already elevated.
Because gymnastics rarely happens in isolation.
Pull ups come after running.
TTB come after rowing.
BMU come after lifting.
Being able to perform the movement is one part of the equation.
Knowing how to manage it inside the workout is another.
We’ll keep our functional gymnastics volume generally between 50–120 reps across the cycle, progressively building exposure while developing better movement quality, set management and pacing.
Today we started with:
54 total reps long kipping pull ups. Which were performed at the beginning of each interval.
From here, the stimulus will evolve over the next 12 weeks.
The goal is to develop gymnastics that are efficient, repeatable and useful when it actually matters, inside the workout.
That’s the thinking behind our programming at RYZ.
.
