Tempo Strict Press 10-8-6-4-2

Use the heaviest weight you can for each set. Rest as needed between sets.

Tempo (31×1)

Start very light and build

Tempo Training for Newbs

The First Number
The first number refers to the lowering (eccentric) phase of the lift.

The Second Number
The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending.

The Third Number
The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift.

Yes, I am aware that X is not a number. The X signifies that the athlete should EXPLODE the weight up as quickly as possible.

In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can.

The Fourth Number
The fourth number refers to how long you should pause at the top of the lift.

Complete as many rounds as possible in 16 mins of:

15/12 Assault Bike Calories

15 Push Press, 95/65 lbs

15 Burpees


Decrease Reps
15/12 Cal Ski Erg
21/15 Cal Bike Erg/Row
200m Run

Decrease Load/Reps
Dumbbell Push Press
Strict Press