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Tempo Strength + Partner Pause Rep Ladders

Wednesday, June 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, helping build strong tendons to 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: * 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 continuing to build strength through time under tension with Pause Rep Ladders.


12 Minute Tempo Unilateral Strength: Split Squat Progression and ½ Kneeling Press/Bottom Up Press:

  • Work 5 x :5 Second Reps = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1  Minute RND

  • :15 Rest BTWN RNDS

  • 4 RNDS x 5 Reps per side = 5 Minute Total / 20 Reps Total Each Side

  • 1 Minute Rest BTWN Split Squat & ½ Kneeling Press


4 Rounds Each:

  • Split Squat Progression: (Assisted–BW–Weighted):  TEMPO 3/1/1/0

  •  ½ Kneeling KB Press or Bottom Up Press: TEMPO 1/1/3/0

  • Non-Equipment Option for Press: Push Up Progression:  TEMPO 3/1/1/0  R: Tennis Ball Depth/Weighted W: Yoga Block Depth B: Negatives (down for :3 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…) **

  • 4 RNDS:  6 Reps On 3/1/1/0 Tempo = :30 Work / :30 Rest = 30 Reps Total


16 Min Partner Pause Rep Ladders: “I Go, You Go”

  • Pick an exercise to perform 5 reps at the end of the 5th rep pause for a 5 count at bottom (SLDL, Squats, Prone Press) of rep.

  • On Single Side Moves Switch Sides perform 5 reps on the other side with the 5 count pause

  • Rest as partner goes (person on Mat closest to you)

  • Perform 4 reps of the same exercise with a 4 count pause at bottom/top of rep.

  • All the way down to 1 rep with a 1 count pause at bottom/top of rep.

  • Go through each ladder and then repeat with a goal of trying to get through each ladder twice.


  • Ladder 1- 5-1 Ladder: Single Leg Deadlift Progression: (Each Side) : Assisted -> Bodyweight -> Weighted

  • Ladder 2- 5-1 Ladder Towel or Two Hand KB Row (Non-Equipment:  Prone Press 10-1)

  • Ladder 3- 10-1 Ladder: Squats (BW–Goblet)


Wednesday, June 10
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2191 College Ave NE
Atlanta, GA 30317 United States
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