SportGrappler Strong
A 50-minute advanced session for grapplers, built around grip, pulling and the isometric strength a scramble demands. Commando pull-ups and bent-over rows build the back, farmer's walks and dead hangs destroy the grip, and hollow holds plus wrist curls finish the core and forearms.
Grappler Strong at a glance
- Level
- Advanced
- Duration
- 50 minutes
- Exercises
- 6
- Estimated burn
- ~560 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Back, Biceps, Forearms, Core, Shoulders
- Category
- Sport
- Made for
- Everyone
- Price
- Free
6 exercises in Grappler Strong
- 1Commando Pull Up4 × 8
- 4 × 10
- 4 × 40 m
- 4Dead Hang4 × 45s
- 5Hollow Hold3 × 40s
- 3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Grappler Strong
No straps anywhere in this session — grip is the point. Rest 90 seconds on the pulling work, two minutes after the carries. If your hands give out before your back does, that is useful information: keep the loads and let the grip catch up over weeks.
Grappler Strong — questions
How long does Grappler Strong take?
About 50 minutes from the first set to the last. The session contains 6 exercises and burns roughly 560 kcal for an average trainee.
What equipment do you need for Grappler Strong?
Bodyweight, plus a bar or bench for a few movements. The session is built around Commando Pull Up, Barbell Bent Over Row, Farmers Walk and more, and every exercise comes with a demo video in the GymiaFit app.
Is Grappler Strong suitable for beginners?
Grappler Strong is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Grappler Strong work?
Back, Biceps, Forearms, Core, Shoulders. 6 exercises, starting with Commando Pull Up, Barbell Bent Over Row, Farmers Walk.
Is Grappler Strong free?
Yes. Grappler Strong is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Grappler Strong into the GymiaFit app — free, no account tricks, no paywall.
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