Friday: Tempo

Friday: Tempo

Friday: Tempo

As of late a lot of our movements in the skill have been done with tempos. For example today we have Back Squats at 30×0. Yesterday we had Pull-ups at 31×0. But why is it so important to do our movements with a tempo? There are a few reasons.

First it gives us an opportunity to point out and correct some of the flaws we have in our technique. Slowing down the movement or controlling the rest time gives us a great glimpse into how we’re performing the movements.

Second it gives us a more accurate measurement of how where your fitness is at. Doing 3 reps of a back squat at a given weight provides a different response if you’re given 1 second between reps compared to 4 seconds between reps. We need accurate measurable results.

Finally Time under tension (or the duration of the movement) would be very different from one person to the next. But! If we include a tempo then everyone’s time under tension is the same! We can now control the time it takes EVERYONE to perform the movement so EVERYONE gets the same dose response from the tempo.

There are other reasons as well. You’ll have to come to class to find out what they are ;).

Friday’s Training: 

Pre-Skill: Anaerobic

  • 20 second Airdyne Sprint x 2 Sets 


Skill: Overhead Squat

  • 10-12 reps


WOD: 1 min per station x 3x through – rest 1 minute after each full round is complete (all 4 stations)

  • Overhead Squat
  • Push Ups
  • Box Step Ups & Step Downs (alt legs – can be weighted but not necessary)
  • Shuttle run (10m)    

Pre-A Skill: Lateral Single Dot Drill

  • 2×10 reps x both legs
  • rest 1 minute while partner goes                      


A. Back Squat @30×0

  • 8-10 reps
  • rest 2 min between sets                                                                                                  




  • 7x DB/KB Push Press
  • 7x Burpees 
  • Run 100 meters
  • Rest 1 min


  • 20 sec max cal Airdyne
  • rest 2 min


Finish with Partner Sit Ups

  • 30x Back & Forth passing bumper plate to each other

Pre-A Skill: Lateral Single Leg Dot Drill

  • 3 x10 reps (x both legs)
  • rest 1 minute while partner goes


A. Back Squat: @30X0

  • 4-4-4-4 
  • Rest 2 Minutes Between Sets




  • 5x Shoulder to overhead (from the ground)
  • 7x burpees
  • Sprint 100m meters
  • Rest 1 min


B2. Airdyne:

  • 20 seconds max cal
  • Rest 2 Min


Finish with Partner Sit ups

  • 30x back & forth
  • passing bumper plate to each other (3 times)