Was it Jonathan that mentioned those on a recent podcast about mountain biking? I can’t do those, but can bench 175 and knock out 15 perfect form pushups. At 200+ lbs my lat pulldown is 150 so do the math, I can’t do a pull-up yet but can with ~50lb assist. On the pulling side - which has immensely improved posture while sitting at a desk all day - my cable row is 150. Also do some trap work. Side plank is 30 seconds.
After spending the summer in the gym and nailing down a routine, I can go out and ride 2-5 hours mostly in the drops and come home without any back soreness. More importantly I can sit in front of a computer for 8 hours and maintain good posture.
At least for me, the key was developing a stronger upper back so that I could keep my chest open and stop my pecs from getting short and tight.