New

The Open Gymnastics Prep Program

RXGymnastics

Functional Fitness, Gymnastics

Coach

Justin Adams

This 6-week, 5-days-per-week program is built specifically to prepare you for every gymnastics demand of The Open.

You will train:

Muscle-ups (bar & ring)

Chest-to-bar pull-ups

Toes-to-bar

Handstand push-ups

Handstand walks & wall walks

Every workout includes four clear scaling options, so athletes at any level can follow the same structured plan and progress with confidence.

This program focuses on positions, strength, and repeatable skills under fatigue...exactly what the Open tests.

All for just $15

This is a simple, focused, no-guesswork way to build stronger, more consistent Open-ready gymnastics.

I cannot wait to make you GREAT!

-Justin

$15

Get The Open Gymnastics Prep Program

5 Workouts/Week-Structured for Progress

Each week blends: Skill development Strength building Positional awareness Open-style volume exposure You’re not just learning the movements, you’re learning how to execute them when it counts.

4 Scaling Options For EVERY Workout

Every single workout includes four clearly defined scaling tracks, so you always know exactly what to do. Beginner / Foundations Intermediate RX RX+ No guessing. You follow the plan and progress week to week.

Why This Program Works

Built specifically around CrossFit Open gymnastics demands Trains skills in a way that actually transfers to competition Affordable, focused, and time-efficient At $15, this is one of the highest-value gymnastics programs ever. Whether you are preparing for the Open or simply want stronger, cleaner, more confident competition fitness gymnastics, this is the program for YOU!

Who This Program Is For?

✔ Athletes prepping for the CrossFit Open ✔ Athletes stuck between Scaled and RX ✔ RX athletes chasing better consistency and larger sets ✔ Anyone who wants a clear, structured gymnastics plan

Features

Programming 5 days per week

6 weeks. 5 days/week. 4 scaling options every workout.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

All programming delivered straight through an easy to use app on your phone!

Equipment

Required

Pull Up Bar // Rings // Boxes

Recommended

Rower // Bike // Wall Ball

Sample Week

Week 1 of 6-week program

Sunday

Week 1 Day 1

Conditioning

Open Prep 1

5 Sets *based on your current MAX ring muscle up set* 20+ = 9-12 15-20 = 7-10 10-14 = 4-7 5-9 = 2-4 rest 1-2 min between sets to try to get as many reps in the set as possible <5 = Accumulate 15 Singles 0 = Accumulate 30 Rock to Transistions Fundamentals = Accumulate 30 Toe Assisted Transition

Monday

Week 1 Day 2

Conditioning

Open Prep 2

RX+/RX 20 Min EMOM 1) 12 Box Jump Overs 2) 1-7 Wall Walks 3) 10 Burpees 4) Max Effort Freestanding HS Hold 5) Rest Scaled/Foundations 20 Min EMOM 1) 12 Box Step Ups 2) 10-20 Wall Facing or Toe Supported Shoulder Taps 3) 7 Burpees 4) Max Effort Wall Supported or Toe on Box Supported HS Hold

Tuesday

Week 1 Day 3

Conditioning

Open Prep 3

RX+/RX 20 Min :30 Max Cal (you chose the machine, if no machine do burpees) :30 T2B 1:00 Rest Scaled 20 Min :30 Max Cal (you chose the machine, if no machine do burpees) :30 Kipping Knees to Elbow or Kipping Toes Almost to Bar 1:00 Rest Foundations 20 Min :30 Max Cal (you chose the machine, if no machine do burpees) :30 Kipping Knee Raises 1:00 Rest

Wednesday

Week 1 Day 4

Conditioning

Open Prep 4

RX+ 10-1 Wall Walk *after each set :30 Ring Plank* RX 10-1 Wall Walk *after each set :30 Straight Arm Plank* Scaled 10-1 Half Wall Walk *after each set :30 Straight Arm Plank* Foundations 50'-45'-40'-35'-30'-25'-20'-15'-10'-5' Bear Crawl *after each set :20 straight arm plank*

Thursday

Week 1 Day 5

Conditioning

Open Prep 5

RX+/RX 5 Rounds 20 Wallball (20/14) *goal is unbroken here* 5-20 C2B Pull Up (must be an unbroken set, Score is total C2B completed) -1:30 Rest between sets- Scaled 5 Rounds 15 Wallball (20/14) *goal is unbroken here* 5-20 Kipping Pull Up (must be an unbroken set, Score is total pull ups completed) -1:30 Rest between sets- Foundations 5 Rounds 15 Wallball (you chose weight and height) 15 Jumping Kipping Pull Up (goal is to pull as close to chest as possible) -1:30 Rest between sets-

Coach