Want to level up your gymnastics skills and finally break through to RX? Whether you're chasing your first muscle-up, dialing in butterfly pull-ups, or aiming to handstand walk across the gym floor, these five most impactful tips we teach at WODprep.
They’re pulled straight from our most popular tutorials and coaching sessions—because they work. Each one is designed to give you more clarity, control, and confidence in your gymnastics.
Let’s get into it.
1. Baby Butterflies for Building Rhythm
Before jumping into full butterfly pull-ups, you need to build the rhythm. We call this drill "baby butterflies."
Rather than worrying about pulling your chin over the bar, focus on the pattern. From a dead hang, practice:
- Scoop
- Lever back
- Pull through to the arch
This looks like a gentle pull-up followed by a backward sweep through the bar. It sets you up for smooth, unbroken reps down the line. Focus on sets of 5 or more, with control being the goal.
This drill helps athletes internalize the butterfly rhythm before adding full intensity or range.
>>> Want to carry on reading? How to Nail Butterfly Pull-Ups: 5 Essential Drills
2. Glide Kips for Unbroken Pullovers
If you're trying to link your pullover reps, forget about strict strength for a second and start thinking about efficiency. After your first pullover, you need to generate a glide kip to continue seamlessly into the next.
The key? At the top of the rep, kick your legs back rather than dropping straight down. This shifts your center of gravity and sets you up to swing through the bar, making it way easier to perform the next pullover.
It looks like this:
- Kick back at the top
- Swing through the bar
- Use momentum for the next rep
This glide kip technique allows for larger sets with less fatigue and smoother transitions.
>>> Want to watch it in action? Pull-Overs for CrossFit®: How to do Unbroken Sets
3. Box Drop-In Method for Muscle-Up Success
Bar or ring muscle-ups giving you trouble? The Box Drop-In method is a proven progression we use at WODprep to help athletes unlock their first reps.
Here's how it works:
- Stand on a box or platform at bar/ring height
- Get your grip right (use chalk, grips, or a hybrid false grip)
- Step off the box into a hollow body position
- Big kip, and transition up and over
This method gives you more height and momentum on that first rep, which can be the difference between missing and sticking it.
Use this for:
- Bar muscle-ups with a strong arch-to-hollow swing
- Ring muscle-ups with a bent arm start and drop into kip
It’s not just a shortcut—it’s a legitimate way to feel the correct movement pattern and gain confidence.
>>> Let's break it down - Bar Muscle-Up Progression for Beginners (Box Method Tutorial)
4. Singles Can Be the Smartest Strategy
One of the most overlooked gymnastic strategies, especially in competition like the Open, is this: doing consistent singles can outperform big unbroken sets.
Why?
- Lower fatigue per rep
- Faster recovery between reps
- Better technique over time
For high-rep ring muscle-up workouts, singles can save your grip and allow for a steady, efficient pace.
Combine this with the box drop-in method and you’ll surprise yourself with how many reps you can accumulate.
>>> Quick singles all the way - CrossFit® Pull Up for Beginners: The Killer Guide
5. Handstand Walking: Walk Into the Wall
Most athletes kick up into a wall to practice handstand holds. But if you want to develop true handstand walking ability, flip it: walk into the wall.
Start close to the wall, then gradually place your hands further out. The farther away you are, the more you'll need to take steps with your hands to reach the wall.
You’re teaching your body to:
- Balance past the tipping point
- Move the hands for control
- Build comfort walking on your hands
Eventually, you’ll take multiple steps into the wall—which is real handstand walking, just with a safety net.
>>> Time to go upside down - Handstand Walk: A Progression That Actually Works!
Take It Further with WODprep Academy
These five advanced gymnastic tips can help you break through common sticking points—but if you want to go from scaled to RX across the board, WODprep Academy is the place to be.
Inside WODprep Academy, you get step-by-step courses for every RX movement: muscle-ups, handstand walks, butterfly pull-ups, and more.
Access 30+ full programs, with coaching support, guaranteed progress, and a whole crew of athletes on the same journey.
Want coaching that actually works? See what WODprep Academy’s all about.
You’ve got this. Let’s RX everything together
Here's to an epic year ahead.