SpecialPuncher's Chance
A 45-minute advanced power session built around punching force. Explosive and clap push-ups train upper-body speed, medicine-ball rotational throws and ball slams develop hip-to-shoulder power transfer, power cleans add barbell explosiveness, and 90 seconds of shadow boxing finish each round.
Puncher's Chance at a glance
- Level
- Advanced
- Duration
- 45 minutes
- Exercises
- 6
- Estimated burn
- ~540 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Chest, Shoulders, Triceps, Core, Back
- Category
- Special
- Made for
- Everyone
- Price
- Free
6 exercises in Puncher's Chance
- 1Explosive Push Up5 × 8
- 4 × 10
- 3Medicine Ball Rotational Throw4 × 12
- 4Ball Slam4 × 15
- 5 × 3
- 6Shadow Boxing4 × 90
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Puncher's Chance
Power work needs full recovery — 90 seconds to two minutes between explosive sets, and stop the exercise when speed drops rather than pushing to failure. Power cleans go early if technique is your limiter. Roughly 540 kcal of genuinely hard work.
Puncher's Chance — questions
How long does Puncher's Chance take?
About 45 minutes from the first set to the last. The session contains 6 exercises and burns roughly 540 kcal for an average trainee.
What equipment do you need for Puncher's Chance?
Bodyweight, plus a bar or bench for a few movements. The session is built around Explosive Push Up, Clap Push Up, Medicine Ball Rotational Throw and more, and every exercise comes with a demo video in the GymiaFit app.
Is Puncher's Chance suitable for beginners?
Puncher's Chance 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 Puncher's Chance work?
Chest, Shoulders, Triceps, Core, Back. 6 exercises, starting with Explosive Push Up, Clap Push Up, Medicine Ball Rotational Throw.
Is Puncher's Chance free?
Yes. Puncher's Chance 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.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Puncher's Chance into the GymiaFit app — free, no account tricks, no paywall.
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