Foundations

Who it’s for

Complete beginners and anyone who can’t yet do a strict pull-up.

What you’ll train

Foundations is where almost everyone at Groundwork starts, and there is no shame in it — being unable to do a pull-up yet just means you have not been coached through the steps. In small groups of three to six, a coach takes you through the dead hang, scapular pulls, band-assisted reps and slow negatives that build a strict pull-up, plus the support holds and negatives that earn your first dip.

We do not throw you at a bar and shout “one more”. Every class is a structured progression: a proper warm-up, the day’s strength work scaled to exactly where you are, and skill drills you can measure week to week. You will leave each session knowing the one thing to practise before the next, and your coach tracks your milestones so you can actually see the pull-up getting closer.

Foundations is also where the habits are built — honest technique, a strong hollow-body line, the grip and shoulder health that keep you training for years rather than weeks. Most members earn their first strict pull-up here in eight to twelve weeks, then graduate into Intermediate when they are ready to chase the muscle-up.

Popular add-ons

• Add a 1-to-1 assessment session
• Pair with the Mobility class
• Bring a friend on a buddy pass