Your workouts for this week! – But Coach! Why the tempo work?

“Why all the tempo work?”

Tempo training is a variable we can manipulate (like load, volume, frequency, intensity) in the search for progress. Varying tempo in your training can lead to greater strength, size and athlete performance.

“So what are the benefits?”

There are many reasons to use tempo training. Here’s just a brief list:

– Improved body awareness
– Improved control of lifts
– Development of connective tissue strength
– Improved positional strength
– Improved stability
– Focus on muscular elements versus tendinous elements (a slow, controlled motion is going to place more stress on the muscles, whereas a bouncy or ballistic motion will place more stress on the tendons).
– Reduce risk of injury

“Will I get stronger?”

We know this is the key question many of you care about most! So rather than take our word for it, check what C.J Martin (Owner of CrossFit Invictus and Coach to many CrossFit Games Athletes) has to say on tempo training…

Proper tempo prescriptions can lead to vastly improved strength gains. First, different tempo prescriptions permit for greater training variety and stimulus. This means fewer plateaus and more adaptation.

Second, they allow us to shore up weak links by overloading certain areas of movements. For example, how many of you feel more comfortable with your second and third deadlift reps than your first? I am guessing a lot, and it’s because you are using the benefit of either or both the elastic “bounce” of your stretch-shortening cycle or your rubber plates hitting the hard floor. But if your tempo prescription called for a slow descent and a longer pause at the bottom, you might actually have to get stronger through your weak points.

Third, slowing down movements with tempo prescriptions can allow for greater amount of time under tension with less overall stress on an athlete’s central nervous system. This create a way to continue training and making an athlete stronger without overtaxing his or her system.

Fourth, isometric pauses at the top and/or bottom of lifts force you to recruit more muscle fiber, and more muscle fiber recruitment (particularly more fast-twitch fibers) equals greater strength gains. I know that sounds like coach’s geek-speak, but here’s how you will know you’re recruiting more muscle fiber – it will be really hard.”

So that is why this training cycle includes tempo training, and if it’s not your back then you only have 3 weeks of this cycle left! So make the most of it!

…The conditoning pain gain train is coming….

Workout of the Day – Monday


A) Back squat: 5 x 1+1 @ tempo 30X0
*Rest 15 seconds between singles with the bar in the rack
*Rest 3 minutes between sets

B) Superset work

4 Rounds:
4-6 per leg of dumbbell reverse lunges @ tempo 30X1 (go heavier this week / add a deficit)
6-10 Strict toes to rings/bar @ tempo 2110
30-60 second hollow body hold
*Rest 90 seconds

C) Extra credit work
3 Rounds of:
6-10 Ring face pull @ tempo 21X0
*Rest 60 seconds
30-45 Second ring plank (elevate your feet on a box) 3

Workout of the Day – Tuesday


A) Segmented power clean: 3-3-3-2-2 @ tempo 3131
*Rest 2-3 minutess between sets
*Build load from last week
*Ensure that with the heavier weights you are still focused on holding the right positions

B) 5 Sets with increasing effort
8 Power cleans (unbroken seps)
20 Second right side star plank
20 Second left side star plank
6 Box jump overs (Choose a tough height for you)
60 Second row/assault bike
*Increase the number of calories you get on the bike each set
*Rest 90 seconds

MetCon Class

3 Rounds for time:
400m run with med ball 9/6kg
40 Wall balls 9/6kg
10 Strict HSPU

Workout of the Day – Wednesday


A) Yay Yoke Day
Build to a heavy single length of a yoke carry

B) 4 sets of:
6-8 Dumbbell bench press @ 30X0
*Rest 90 seconds
6-8 Dumbbell bench press @ 30X0
*Rest 90 seconds

Extra Credit: 4 sets, not for time:
60 Second wall sit
12 Ring push ups @ tempo 20X1
6-8 Single arm dumbbell muscle snatch
*Rest as needed between sets
*Attempt to achieve all of these sets unbroken

Weightlifting Club

Technique bias

A) Snatch: 5 x 3 @ 70-80%
B) Snatch pulls: 4 x 2 @ 95%
C) Back squats: 4 x 1 @ 82.5%
D) Bent over barbell rows: 3 x 8 @ by feel

Strength bias

A) Back squat
1 x 4@75%
1 x 4@77.5%
1 x 4@80%
1 x 4@82.5%

B) Snatch: 4 x 2 @ 75-80%
C) Snatch RDLs: 3 x 8 @ RPE 8-9
D) Pull ups (weighted): 3 x 5

Workout of the Day – Thursday


A) Back squat: 4-4-4-3-3 @ tempo 32X1
*Rest 2-3 minutes
*Strict tempo, building from last week’s loads

B) Superset Work
3 sets:
5 reps per leg of Bulgarian split squat @ tempo 30X1
*Rest 60 seconds
3-4 Lean away strict ring pull-up @ tempo 21X2
*Rest 60 seconds

Extra Credit: Midline work 3-4 Rounds
10 Banded cycles
10 Hollow Rocks
30 Sec Hollow Hold
30 Flutter Kicks
* Stay unbroken throughout !
*Add weight as needed to make it challenging 🙂

MetCon Class

3 Sprint sets. Each set consists of 2 rounds of:
400m Run
15 Burpees
15 Dumbbell thrusters
*2 minute rest between sets

Workout of the Day – Friday


A) Deadlift: 3-3-3-2

B) 4 Rounds:
60 Sec Row
5 Dumbbell strict press
5 Dumbbell push press
50m 2-arm kettlebell overhead carry
45 Second forearm plank
*Rest 60 seconds between sets
*Choose loads that allow you to feel confident, move well, and complete at least the first set unbroken.
*You can increase loads with each set
* As ever , increase the distance on the row each round.

Workout of the Day – Saturday


A) Dumbbell Z Press: 5-5-4-4-3
*Rest 2mins
*Building loads from previous two weeks

B) Superset work
3 Rounds of:
6-10 Weighted push up @ tempo 20X1
6-8 Barbell row @ 21X1
*Rest 90 seconds

C) 5 minute AMRAP:
100m Run
20 Kettlebell swings 32/24kg
7 Strict pull-ups
*3 minute rest

Workout of the Day – Sunday, Weightlifting Club

Technique bias

A) Clean + Hang clean: 6 x 1+1 @ 75-80%
B) Front squats: 5 x 1 @ 82.5%
C) Jerk dip + Split jerk: 5 x 2+2 @ light load (70-75%)

Strength bias

A) Front squat
1 x 3 @ 75%
1 x 3 @ 77.5%
1 x 3 @ 80%
1 x 3 @ 82.5%

B) Cleans: 4 x 2 @ 75-80%
C) Clean deadlifts: 4 x 2 @ 110% of clean
D) Split jerk: 3 x 3 @ 75-80%