The handstand push-up is a high-skill bodyweight movement that builds shoulder strength, balance, and core control. Common in advanced handstand push-up workouts, it challenges your upper body like few other movements.

In this workout, handstand push-ups develop pressing power and gymnastic control under fatigue. Whether performed strict or kipping, the handstand push-up is a true test of body awareness and upper body stamina.

Toes to bar is a powerful gymnastics movement that targets your core, grip, lats, and hip flexors, making it a key element in many high-intensity toes to bar workouts.

In this workout, toes to bar challenge your core strength, rhythm, and coordination while under fatigue. Whether you're kipping or going strict, it’s an essential skill for improving gymnastics capacity and midline control in CrossFit.

The burpee box jump combines two high-intensity movements — a full burpee and a jump onto a box — making it a full-body challenge that builds power, coordination, and endurance. Common in many high-volume burpee box jump workouts, it’s a surefire way to test both your engine and mental grit.

In this workout, burpee box jumps elevate your heart rate, explosiveness, and agility, all while demanding sharp focus and strong pacing. Whether done for rounds, reps, or time, this movement is a true conditioning classic.

The goblet squat is a simple yet effective squat variation that builds lower body strength, core stability, and squat mechanics. A key movement in many goblet squat workouts, it's performed holding a dumbbell or kettlebell at chest level.

In this workout, goblet squats improve quad and glute activation, encourage proper posture, and are great for both beginners and experienced athletes. The goblet squat is perfect for strength training, conditioning, or as a mobility-focused accessory movement.

Knee raises are a core-focused gymnastics movement that builds abdominal strength, hip flexor control, and grip endurance. Common in beginner and advanced knee raise workouts, they’re performed hanging from a pull-up bar, bringing the knees toward the chest.

In this workout, knee raises train midline stability and coordination, making them a great progression toward toes-to-bar. Whether strict or kipping, knee raises are an effective and scalable movement for developing strong, functional core strength.

Knees to elbows is a gymnastics-based core movement performed hanging from a pull-up bar, where the knees are driven upward to make contact with the elbows. Frequently featured in knees to elbows workouts, it trains core strength, grip endurance, and body control—all under tension.

In this workout, knees to elbows develop midline stability, lat activation, and coordination, serving as a foundational skill for more advanced movements like toes-to-bar. They’re an effective way to build functional core strength while improving shoulder and hip mobility in dynamic settings.