Question 1

Who is Base Gymnastics for?

Accepted Answer

Anyone who wants to learn the common functional gymnastics patterns seen in competitive fitness and CrossFit. Whether you've never done a kipping pull up or you're chasing your first ring muscle up, the program scales from novice to Rx. It's particularly useful for CrossFit athletes who want dedicated skill work outside of their regular WODs, and for hybrid athletes who want to add gymnastics capacity to their strength training.

Question 2

How long are the Base Gymnast workouts?

Accepted Answer

Each session is 15-20 minutes. The program runs three times per week alongside your existing training. It's designed to fit before or after your regular gym session, CrossFit class, or lifting program.

Question 3

What gymnastics skills does the program cover?

Accepted Answer

The program covers the most commonly tested functional gymnastics movements: kipping pull ups, chest to bar pull ups, toes to bar, bar muscle ups, ring muscle ups, handstand holds, handstand walks, and handstand push ups. Each 4-6 week phase focuses on one specific skill while building foundational strength and positions.

Question 4

How do I get my first bar muscle up?

Accepted Answer

The muscle up requires a strong kip, enough pulling power to get your chest above the bar, and the timing to transition from pulling to pressing. Base Gymnast builds each component separately through targeted drills and progressions before combining them. Members have achieved their first bar muscle ups after 6-8 weeks of the muscle up phase.

Question 5

Can I learn gymnastics movements as an adult?

Accepted Answer

Yes. The movements in Base Gymnast are functional gymnastics patterns — kipping, swinging, pressing, and inverting — not competitive gymnastics routines. They're skills that any adult athlete can develop with consistent, progressive training. Four scaling levels ensure you're never thrown into a movement you're not ready for.

Question 6

Can I do Base Gymnast alongside my CrossFit programming?

Accepted Answer

Yes. Base Gymnast is specifically designed for this. Sessions are 15-20 minutes and complement rather than compete with typical WOD structures. Many members run Base Gymnast as their dedicated skill work while following their box's programming for everything else.

Question 7

Can I get help or form checks through the app?

Accepted Answer

Yes. There's a dedicated Base Gymnast section within the Ganbaru community, checked regularly by Coach Anna. Post videos of your attempts and Anna will review your technique and give specific cues to improve.

Question 8

What equipment do I need for Base Gymnast?

Accepted Answer

A high bar for kipping movements, gymnastics rings, wall and floor space, a 20/24/30 inch box, a power rack with barbell and dumbbells, and resistance bands. This is standard equipment available in most CrossFit boxes and well-equipped commercial or home gyms.

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Program Overview

What You'll Learn

The Workouts

Equipment List

The Community

Customer Reviews

Ash Woo

Base Gymnastics

Kathy Croft

Base Gymnastics

Ciara O'Hanlon

Base Gymnastics

Frequently Asked Questions