SYN GYMNASTICS PROGRAMMES 

SYN - Foundations

3 x 25-30 minute sessions per week.

 

Athlete: Stefanie De Preter - CrossFit Mechelen, Belgium

SYN Gymnastics Foundations programme is a 3 days per week beginner programme.

 

The beginner programme is written for athletes who are prioritising strengthening the basics, and want to get off to a good start by "getting things right".

 

Foundations athletes will also be developing the pre-requisite flexibility needed for the basic skills and the more advanced skills that will come later.

 

Athlete's on this programme are solely focused on developing toes-to-bar, pull-ups and handstands.

 

 

Clicking subscribe WILL NOT subscribe you to the programme until you enter your details on the next page.

Programme, app & group coaching  - £55 p/m.

Individual video coaching & feedback - £105 p/m

No obligation - cancel at any time!

SYN Gymnastics supplement template is 5 days per week, prioritising technique drills and strength progressions for ring & bar muscle-up's, handstand walking & butterfly pull-ups.

 

This programme is designed to be used as an "add on" to an existing CrossFit programme, or for athlete's very short on time.

 

Strength work for foundational skills like toes-to-bar can also be found within this programme.

 

Clicking subscribe WILL NOT subscribe you to the programme until you enter your details.

Programme, app & group coaching - £45 p/m

Individual video coaching & feedback - £90 p/m

No obligation - cancel at anytime!

SYN - "Supplement"

5 x 10 minute sessions per week.

 

Athlete: Ellie Geldard  - CrossFit Dawn, U.K

Athlete: Fernanda Santos - CrossFit Ceramica, Brazil

SYN - "Focus"

 

3 x 25-30 minute sessions per week 

SYN Gymnastics Focus template is 3 sessions per week, lasting approximately 25-30 minutes long.

Athletes on this template will be following a structured strength cycle for pull-ups and strict HSPU's, as well as a heavy focus on handstand walking and ring & bar muscle-up development.

The "Focus" option is perfect for athletes looking to fix the "holes in their game" and turn gymnastics from a weakness into a strength.

Clicking subscribe WILL NOT subscribe you to the programme until you enter your details on the next page.

Programme, app & group coaching  - £50 p/m.

Individual video coaching & feedback - £100 p/m

No obligation - cancel at any time!

Option C - "Comprehensive"

3 x 45 minutes sessions per week 

SYN Gymnastics Comprehensive template contains 3 sessions per week, lasting approximately 45 minutes long.

Athletes on this template will be following a structured strength cycle for strict pull-up's and HSPU's, as well as following a progressive plan for developing strength, skill & stamina with the all the gymnastics skills found within the sport of fitness.

This template is perfect for the competitive CrossFitter looking to take some "time out" from the met con, and dedicate some serious time to gymnastics.

Clicking subscribe WILL NOT subscribe you to the programme until you enter your details on the next page.

Programme, app & group coaching  - £60 p/m.

Individual video coaching & feedback - £120 p/m

No obligation - cancel at any time!

Athlete: Tanja Davidsdottir - CrossFit Reykjavik, Iceland

 

Option D - "Affiliate"

1 or 2 60 minute classes per week.

SYN Gymnastics Affiliate programming provides box owners with gymnastics skill & strength classes for their members. 

The programme shows clearly to the coach how the progressions are "layered" for smooth running classes that will keep the beginner AND the advanced athlete happy. Instructional videos are attached to every exercise for the coach to study.

The coach is given time stamps to stick to for the class, and shown how to group athletes together where needed for fast and effective transitions.

The programme takes a main focus on 2-3 skills per month before rotating. This ensures athletes are able to progress week to week with consistency.

Clicking subscribe WILL NOT subscribe you to the programme until you enter your details on the next page.

1 class p/w   - £125 p/m.

2 classes p/w - £175 p/m

No obligation - cancel at any time!

Individual / Group coaching:

All SYN Athletes will receive daily group coaching via the Facebook group, where there is also access to an organised library of coaching content for athletes to "study" at their leisure on top of the programme. 

 

Athletes that select Individual coaching will be asked to upload videos of them performing the movements within the programme to each training day on FitBot - the app that assigns the programme. Written, audio & visual feedback is given back to the athlete's and where needed, variations of exercises are prescribed based on their individual strengths / weaknesses.

This is highly recommended for athlete's that are not "visual" learners and prefer to learn by being shown, or given direct cues.

This process is very timely for your coach, which is why there is a signicant cost increase for this option.

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