Gymnastics

The Gymnastics class at Dune Training is dedicated to mastering bodyweight and apparatus movements. At 60 Avenue Mohammed V, Gueliz district, Marrakech, you learn functional fitness gymnastic skills in a small group of 12 max with a specialized coach. This is where you build the pulling strength, body awareness, and coordination that make advanced movements possible.

The warm-up lasts 12-15 minutes and specifically prepares the joints involved. We start with wrist mobility (circles, flexions, extensions on the floor), then shoulder mobility with resistance bands (pass-throughs, dislocations, internal and external rotations). Then core activation: hollow hold 3x20 s, arch hold 3x20 s, and scapular pull-ups to wake up the shoulder blade retractors. Proper warm-up matters here because gymnastic movements put significant demand on connective tissue.

The main block runs 35-40 minutes and focuses on 1-2 skills per session. Movements you will work on over the weeks include: kipping and strict pull-ups, chest-to-bar pull-ups, bar muscle-ups, ring muscle-ups, handstand push-ups (strict and kipping), handstand walks, ring dips, rope climbs (with and without legs), L-sits, and pistol squats. Each session builds on the previous one in a structured progression.

Every skill is broken into progressions tailored to your current level. For the muscle-up, for example: we start with banded transitions, then negative muscle-ups, false grip hangs, high pull-ups, before linking the full movement. The coach identifies your specific weak link (pulling strength, transition timing, false grip endurance, or push-out strength) and gives you targeted drills to progress past that sticking point.

We use varied formats to keep training effective: skill work in EMOM (1 rep per minute for 10 min to practice while fresh), work sets with full rest (3-5 reps x 5 sets), or complexes chaining multiple movements. For example: 3 strict pull-ups + 2 kipping muscle-ups + 5 ring dips, 5 rounds. The format depends on whether we are building strength or refining technique that day.

This class is for intermediate practitioners who already have a solid strict pull-up and an upper body strength base. If you cannot do a strict pull-up yet, build that foundation in CrossFit or Iron Muscle first. Once you can do 5 strict pull-ups and hold a 30-second hollow body, you are ready for this class.

Bring your grips if you have them, otherwise we have tape available at the studio. Wear flat training shoes and fitted clothing (no baggy t-shirts that get in the way during inversions or ring work). Water bottle and towel are essential. We supply gymnastics rings, pull-up bars, ropes, resistance bands, and parallettes.

Multiple sessions per week at Dune Training, 60 Avenue Mohammed V, Gueliz, Marrakech. Check the schedule and book your spot. Ready to unlock your first muscle-up or walk on your hands? Message us on WhatsApp to reserve your place in our next Gymnastics session.