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newbie question: workout structure?

Johannes Wollnmirni

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Johannes Wollnmirni

hello everybody,


i have a question about my personal workout structure. i am not sure whether it is effective and helping me to achieve my goals.


i train gymnastics 2xweek and taekwondo 2xweek.


my goals:

-gaining strength and building muscle (full body)

-being able to hold a freestanding handstand for a few seconds

-harder variations on front and backlever (currently: tuck)



my workout:


aprox.: 5min warm up

-increasing heart rate

-shoulder and wrist mobilisation


skill: ca. 10 min

cartwheel, handstand, frog stand


fsp&muscle up: aprox. 10min

6x10s front- or backlever

6x1 rep ring muscle up

(alternating sets)



strength: aprox. 25-30 min.


upper body:

3x4-8 reps upper body pulling

3x4-8 reps upper body pressing



lower body:

3x3reps leg exercise

3x15s bridge





2x 2min front split OR side split OR pike stretch



what do you think about this structure?

iam questioning since i am often sore after the workout (having this structure a while) and i am not happy with my handstand progress.

should i pay ore attention to skill work, fsp or flexibility?


sorry for the long post, thank you for paying attention.






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