🔥 Explosive Barbell Work & Engine-Building EMOM
Today’s session is designed to sharpen your barbell cycling skills while improving explosive power and endurance. We’ll start with warm-up drills for power cleans and push jerks, move into touch-and-go (TNG) barbell cycling, and finish with a high-intensity EMOM workout to challenge your stamina.
This workout will help you:
✅ Improve power clean mechanics and efficiency
✅ Build grip and pulling endurance
✅ Increase full-body conditioning and work capacity
Let’s break it down!
🏋️♂️ Warm-Up: Precision & Barbell Control
Prepare your body for explosive movement with a progressive warm-up. Focus on technique and bar path!
💡 Coach’s Tip: Keep the bar close and focus on controlled movement through each position!
🔥 Power Block: Barbell Cycling
👉 First 3 Sets: Leave 2 reps in the tank.
👉 Final Set: Push your limit!
💡 Pro Tip: Smooth, controlled reps are key! Stay efficient and minimize unnecessary barbell movement.
🏋️♂️ Fitness Workout: High-Powered EMOM
💡 Game Plan:
🔥 Go all out in the 30-sec work windows, then recover on the rest minute.
🔥 Manage your pacing—don’t burn out too soon!
🔥 Stay smooth on the DB movements to maintain good form.
💪 Why This Workout Matters:
1️⃣ Barbell Cycling Proficiency – Master efficiency in power cleans
2️⃣ Explosive Strength & Stamina – Build endurance under fatigue
3️⃣ Grip & Shoulder Endurance – Challenge your pulling & pressing power
4️⃣ Engine Development – Push your cardiovascular capacity
🚀 Ready to Train? Join BNFIT Gym Today!This WOD will test your strength, power, and endurance. Whether you’re refining your lifts or crushing an EMOM challenge, it’s time to level up!
🔥 Book your FREE trial session & train with us!
📍 BNFIT Gym | Lakatamia, Nicosia
📞 96471742 Call now to get started!
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