🔥 Upper Body Power & Engine Building
Today’s session will develop pulling and pressing strength, improve endurance, and test your grip & cardio capacity. You’ll start with ring rows, bench press, and triceps work, followed by an intense interval workout featuring the bike, rower, kettlebell swings, and lateral box step-ups.
This workout will help you:
✅ Improve upper body pulling & pressing strength
✅ Build endurance with rowing & biking intervals
✅ Enhance coordination & explosiveness with kettlebell swings
✅ Develop grip and core control with lateral box step-ups
Let’s break it down!
🏋️♂️ Warm-Up: Mobility & Activation
This warm-up will prime the shoulders, core, and legs for today’s movements. Stay smooth and controlled!
💡 Coach’s Tip: Keep movements fluid—focus on shoulder stability and controlled breathing before ramping up intensity!
🔥 Strength Block: Upper Body Focus
💡 Pro Tip: Control the eccentric (lowering) phase for extra strength gains. Keep elbows tight to maximize pressing efficiency!
🔥 Fitness Workout: Strength Meets Stamina
💡 Game Plan:
🔥 Pace your row & bike—stay consistent and don’t burn out early
🔥 Explode through KB swings but maintain solid form
🔥 Box step-ups: Stay steady & breathe! Grip fatigue will kick in—keep moving!
💪 Why This Workout Matters:
1️⃣ Pulling & Pressing Strength – Build upper body power with ring rows & presses
2️⃣ Grip & Core Stamina – Improve stability & endurance with kettlebells & box step-ups
3️⃣ Engine Development – Boost cardio & work capacity with interval training
4️⃣ Explosiveness & Coordination – Strengthen athleticism with dynamic KB swings
🚀 Ready to Train? Join BNFIT Gym Today!This upper-body strength & endurance session will push your limits—whether you’re aiming for power, technique, or conditioning, this WOD has it all.
🔥 Book your FREE trial session & train with us!
📍 BNFIT Gym | Lakatamia, Nicosia
📞 96471742 Call now to get started!
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