MOVE YOUR
OWN BODY
Pull-ups, dips, muscle-ups, handstands: gymnastics is relative strength, control and tension. You build it with progressions, not overnight.
At Redfield T&F the Gymnastics class takes you from your first assisted pull-up all the way to linking advanced movements, with a coach correcting every position.
Session · today
Gymnastics- · box handstand shoulder taps
- · HSW against the wall
- · lateral HSW
- 100 m run
- 5 m handstand walk
- 10 OH walking lunge · DB 22/15
- 15 alt DB clean
The skill fresh, then under fatigue
How you progress
The class lasts an hour, in three blocks: a warm-up, a skill block to polish the day's technique from the ground up, and a final metcon of around 20 minutes where we put that same movement into a high metabolic demand context (which is how it shows up in WODs). Everything is adapted to your abilities, your injuries and where you're at.
Every movement has its own ladder: for the pull-up, isometric holds and negatives before the full rep; for the handstand, the wall and assisted balance before going freestanding. We work on strength, shoulder and wrist mobility, and the "hollow/arch" that holds it all together.
No fancy kit: a bar, rings, parallettes and the floor.
Common goals
- Your first strict pull-up
- A wall handstand, then freestanding
- Ring dips and muscle-ups
- Linking kipping reps without losing your shoulder position
- Core and spinal control
FAQs
Are calisthenics and gymnastics the same thing?
They overlap a lot: both are bodyweight strength. At the box we call it Gymnastics because it includes the movements that come up in WODs (kipping, muscle-ups, handstand push-ups).
Can I start if I can't do a single pull-up?
Yes. It's the most common starting point. We use bands, isometric holds and negatives until you get your first strict rep.
Do I need to do calisthenics somewhere else as well?
No need. A bar, rings and parallettes cover all the work; lots of members stop going to the park once they see how much faster they progress here with supervision.
How many days a week do you recommend?
There's one Gymnastics class a week. Coming to that class and applying what you've worked on in your WODs or in Open Box is enough to see clear progress. Check our prices.
Where is the box?
Carrer de l'Acer, 22, 08038 Barcelona (Marina del Prat Vermell / Zona Franca), next to L9S/L10S Fira metro, with parking right outside.
Try a Gymnastics class for free
Progressions for your first pull-up or your first muscle-up. No joining fee.
