🔥 Upper Body Strength & Gymnastics Endurance
- BNFIT GYM
- Mar 20
- 2 min read
💪 Strength & Gymnastics Conditioning Workout
Today’s session focuses on strict pressing strength, pulling endurance, and muscular stamina. You’ll warm up with ski intervals and ring rows, then move into a strict press progression before tackling a pull-up endurance challenge. The session wraps up with accessory work to improve pulling power and grip strength.
This workout will help you:
✅ Build pressing strength for overhead lifts
✅ Improve pull-up endurance and pulling mechanics
✅ Enhance grip and arm strength for gymnastics movements
Let’s break it down!
🏋️♂️ Warm-Up: Shoulder Activation & Core Stability
💡 Coach’s Tip: Focus on smooth, controlled movements. The side plank will activate your core for stronger pressing and pulling mechanics.
🔥 Strength: Overhead Press Power
💡 Pro Tip: Keep your core tight and avoid arching your back. Drive the bar overhead with control and full lockout.
🏋️♂️ METCON: Push, Pull & Engine Test
💡 Game Plan:
🔥 Keep push-ups efficient—stay unbroken but don’t burn out early.
🔥 Hit a steady pace on the rower to save energy for the pull-ups.
🔥 Maximize your reps in the final seconds with controlled, fast transitions.
💪 Accessory Work: Pulling Strength & Grip Endurance
💡 Coach’s Tip: Stay strict with your pull-ups and hammer curls—these movements will help strengthen your biceps and pulling endurance for bigger sets in workouts.
💪 Why This Workout Matters:
1️⃣ Upper Body Strength – Develop stronger pressing & pulling mechanics
2️⃣ Gymnastics Endurance – Improve efficiency in high-volume pull-ups
3️⃣ Grip & Core Control – Build full-body stability for better performance
4️⃣ Conditioning & Stamina – Push through fatigue with strategic pacing
🚀 Ready to Train? Join BNFIT Gym Today!
Today’s session is designed to make you stronger, more efficient, and more resilient in your gymnastics and pressing movements. Get ready to push past your limits!
🔥 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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