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Tempo Strength + KB Isometric Flow

Friday, April 10

The Why: Starting off the day with Tempo strength.  This will have many benefits besides just normal strength training.  The main goal here is building time under tension. This idea is what most point to as the ability to build strong tendons and help bulletproof the joint.  This slow controlled movement also helps us hammer home good movement patterns. We must be able to control a movement before we add intensity (speed and weight).

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 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, etc.).” 

Closing out the day with a KB Isometric Flow to work on stability and strength throughout our body – core, shoulder complex, lower body, grip.  If the weight is right this will get sweaty and challenging fast.


12 Minute Tempo Strength: 

1 Minute Rest BTWN  Push Up & Single Leg Deadlift   


Push Up Progression:  TEMPO 3/2/3/2  R: Tennis Ball Depth/Weighted W: Yoga Block Depth B: Negatives (down for :5 sec/hold for :1 sec/drop to knees and press up for :1 sec)  **When form starts to fail, move up to elevated push up (ie hands on the couch seat, on the back of the couch, on a countertop…) **

  • 5 RNDS:  4 Reps On 3/2/3/2 Tempo = :40 Work / :20 Rest = 20 Reps Total 
  • :15 Sec Rest Between Rounds


Bodyweight Reaching Single Leg Deadlift Progression: (Assisted – BW Reaching): TEMPO 3/1/1/0 

  • 4 RNDS:  5 Reps On 3/1/1/0 Tempo = :25 Work / :5 Switch Sides / :25 Work  = 20 Reps Total
  • :15 Sec Rest Between Rounds


16 Min Tabata KB ISO Flow: Goal is to use one KB and only put it down when switching arms/sides


  • 16 Minute :20/:10 Clock = 4 RNDS Each Side  (:20 sec isometric hold/:10 sec transition to next position)
  • Note:  if you only have a lighter KB, this entire flow can be changed to holding KB in bottom up)


  • 1 KB Offset Split Squat Hold 
  • 1 KB Suitcase Hold
  • 1 KB Racked March (one foot up on box/bench – same side foot up as side KB is racked on)
  • 1 KB Overhead Hold or Bottom Up Hold (elbow bent at 90º, straight out in front of shoulder)
  • – Switch Sides-
  • – Repeat –


Friday, April 10
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2191 College Ave NE
Atlanta, GA 30317 United States
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