So what is GWOD?
Taken straight from their website here's what they have to say:
Human bodies were designed to move freely in space in the most effective and efficient manner. As athletes, gymnasts are known to execute the most optimal movements through impeccable control of strength, balance, and power. The Gymnastics WOD (Workout-of-the-Day) was specifically designed by the team at Naka Athletics to build a stronger gymnastics foundation for athletes at all levels and of all ages. It doesn't matter if you are a former gymnast, an elite fitness enthusiasts, a CrossFit-er, or a regular-joe or -jane, we will get you moving better, faster, and stronger through the fun and dynamic workouts!
What do they offer?
GWOD is a daily gymnastics strength & conditioning workout
I stumbled across this website a while ago in conjunction with some research on the Supple Leopard; Carl Paoli works alongside the infamous Kelly Starrett at San Francisco Crossfit. Actually tell a lie, I came across this initially from their extensive Youtube channel - found here. There is a wealth of information to be found here and definitely worth a peruse as there are some good nuggets in every video. Carl was an elite gymnast and has now made it his mission to teach us all the fundamentals of gymnastics; the fundamentals of movement.
It provides a daily workout either focusing on technique, flexibility, strength or a WOD. You can access all the videos for free at their website which provide detailed instruction on movements and a variety of progressions.
Some of my favourite videos are:
HandStand Walk Technique Series
Butterfly Pullup Progression Series
Pull & Grip Strength Progression Series
The website has 'all' their information on it; technique videos, daily gymnastics workouts, information on seminars - you name it. But in my opinion is a bit clunky. It hasn't been updated in a few years and doesn't really do justice highlighting the information that there is on offer. For free, I might add! Have a play around with it by all means, but I would def encourage you towards the app.
Now the GWOD Spot app is much much more useful!
All of their videos are included in the app in a much easier to use format. I tend to use this app more as a reference tool, but there are also daily gymnastics WODs included. Personally I find that as some of the WODs require equipment or just simply have moves that are way above my ability level I haven't tried following the plan. There does seem a good mix of strength and fundamental technique work in all the WODs so I can't see how the programming wouldn't hurt you.
The real gem with GWOD is the videos be that via their YouTube Channel or the GWOD app. The progressions are simple, intuitive and easy to understand. The best bit is that Carl doesn't make you feel like a moron just because you can't do a ring muscle up the first time you try. Carl is an example of his teachings; he moves well and with clear intention on every drill, reinforcing that maintaining tension and a hollow body underpin all of the gymnastic moves. You can't hide from the fact that drilling the basics is clearly important. But the videos make learning them fun & interesting and you have half a chance of actually achieving your goal after having watched (and re-watched) a couple of his clips.
So for free on YouTube, or the $4.99 for the app, then its well worth having access to these clips.