This Single TRX Exercise Built Greek Warriors (Pankration Combat)

What if you could train like an ancient Greek warrior with nothing but your TRX?

Most guys lose muscle and gain weight even with a gym membership.

But Greek warriors trained for Pankration…

A combat sport meaning ‘all of power’…

And built athletic strength using just bodyweight movements where your core, upper body, and hips work as one.

So in this post, I’m going to show you the suspension trainer flow that captures this warrior philosophy…

And builds complete upper body and core strength in a single movement.

But first, here’s what most people miss about this flow…

And why your first attempt will fail without understanding this one principle…

Don’t have time to read the post in full? Then watch the video below to learn the single TRX exercise that built Greek Warriors:

https://www.youtube.com/watch?v=DQ2KGkzA1ko

Why Pankration Training is so Powerful

Pankration wasn’t just a game, it was a fight for survival!

Greek warriors couldn’t afford to have strong shoulders but a weak core.

Or powerful hips without stability.

Every muscle had to work together, or they’d pay the ultimate price.

That’s why they trained with movements that forced their whole body to act as one

Building what they called kallos thenos, which means beautiful strength.

And today, there’s one TRX exercise that captures this spirit…

• It forges deep core power
• Bulletproofs your shoulders
• And builds your chest, triceps, and hip muscles together as a single, unstoppable unit.

Now, I know it looks impossible at first.

But I’ll show you three simple steps to master this flow in just three weeks,

So you can move like the athlete your body was built to be!

To start, let me show you how to build the core and shoulder strength you need, so you don’t collapse halfway through…

Step 1: Build Your Endurance Foundation.

Start on your elbows with your feet in the straps.

Hold this solid plank position for 30 seconds, keeping your core tight and hips level.

Focus on not letting your lower back sag…

Once that feels stable, progress to a hands plank position.

Same deal – 30 seconds, solid core, no sagging.

This teaches your shoulders and core to work together under instability…

Do this every other day to build the base layer everything else builds on.

Now you’re ready for step two where things get interesting…

Step 2: Master The Pike Pump.

This time, from your hands plank position,

start by lifting your hips just a few inches toward the ceiling

Your legs stay straight, and you’re hinging from the hips, not rounding your back…

Pause for one second at the top of the hinge,

Then lower back to plank and pause for one second there.

Do 5 to 10 reps, focusing on getting a little higher each day you do this.

The goal isn’t to pike all the way up yet…

It’s to teach your body the movement pattern while building strength in that range.

Keep this up every other day.

When you can comfortably pike your hips up to about 45 degrees with control, you’re ready for the full warrior flow.

Step 3: The Full Warrior Flow

Now from your hands plank position..

Drive your hips all the way up toward the ceiling into a full pike position 

Your body should form an inverted V.

Pause for two second at the top, feeling your core and shoulders working together.

Then slowly lower back down to plank and pause for two second there.

That’s one rep.

Take it slow.

This isn’t about speed, it’s about control….

Aim for 5 to 8 reps with perfect form.

This is where you build that “kallos sthenos” – beautiful strength under tension.

Here’s the thing though…

Now that you’ve developed the athletic movement of a Greek warrior..

You need to expand your training to build full body muscle.

And there are 8 essential muscles your body needs strong to move and perform at its peak.

So checkout this post next and I’ll show you the 8 essential TRX moves every man must master and exactly how to boost your muscle, mobility, and confidence even further.

I’ve also created a free 4-week workout plan for these 8 exercises that you can follow.

It’s waiting for you below that video to download for free.

Here’s to your Fitness Freedom!

Coach Adam aka TRX Traveller