Tempo Back Squat 5×5 at 65% 1RM

There are four numbers that constitute the tempo of an exercise. Each number is the amount of seconds each phase should take.


The first number (3) is the eccentric, or lowering, component of the lift.

The second number (2) denotes any pause at the midpoint.

The third number (X) is the concentric, or lifting, component. (X denotes as explosive as possible)

Finally, the fourth number (1) denotes any pause at the top.

21-15-9 reps, for time of:

Kettlebell Swing, 70/53 lbs


The first goal of the day is to push for unbroken sets on the kettlebell. This is likely the only place where the workout has a potential to come to a stop, as athletes can always continue to keep moving on the burpees.

The burpee pace should then be the max pace that allows for a quick transition and unbroken set on the bell the next time around.

The sticking point of the workout is probably going to be the round of 15’s. Let’s mentally and physically prepare ourselves to keep moving here, knowing that there is only the round of 9 to follow