newbie question: workout structure?

[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

(alternate)

 

lower body:

3x3reps leg exercise

3x15s bridge

(alternate)

 

 

flexibility:

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.