🔥 Explosive Strength & Endurance Challenge
Today's session is designed to refine your power clean technique, build full-body strength, and push your endurance through a high-intensity EMOM. You’ll dial in clean mechanics, lift heavy under fatigue, and finish with a grip-burning, core-testing circuit.
What You’ll Gain From This Workout:
✅ Improve power clean technique for better efficiency
✅ Build explosive leg drive & pulling power
✅ Develop grip & core endurance through gymnastics-style movements
✅ Enhance cardio capacity with rowing & biking
🏋️♂️ Warm-Up: Clean & Explosive Pulling Power
Today's warm-up focuses on preparing the posterior chain and reinforcing a strong, efficient pull in the power clean.
💡 Coach’s Tip: Stay patient through the pull—don’t rush the second pull! Keep the bar close and drive through the legs.
🔥 Power Clean & Row Sprint
💡 Pro Tip: Sprint the row but keep controlled barbell cycling. Keep your footwork clean and focus on efficient barbell cycling in the descending rep scheme.
🏋️♂️ Fitness Workout: Full-Body EMOM @ RPE 8
💡 Game Plan:
🔥 Stay consistent—this is an engine & endurance challenge.
🔥 Focus on breathing—recover during static holds & swings.
🔥 Control grip fatigue—bar hangs & KB swings will challenge grip, so shake out hands between movements.
💪 Why This Workout Matters:
1️⃣ Power & Speed – Explosive clean strength translates to better lifts & athletic performance.
2️⃣ Grip & Core Stamina – Bar hangs & KB swings build upper-body durability.
3️⃣ Engine Development – Rowing & biking push cardio endurance under fatigue.
4️⃣ Full-Body Balance – Gymnastics elements improve stability & strength in new positions.
🚀 Ready to Train? Join BNFIT Gym Today!
This WOD is built to push your strength & conditioning to the next level. Whether you want power, endurance, or grip strength, today's session delivers it all!
🔥 Book your FREE trial session & train with us!
📍 BNFIT Gym | Archiepiskopou Makariou G 62, Lakatamia, Nicosia
📞 96471742 Call now to get started!
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