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“Getting Bigger with Tempo Training”

Coach Creation WOD by Dan Bailey

815 34
  • 10 Rounds
  • 3 Tempo* Ring Dips
  • 3 Tempo* Front Squats
  • 3 Tempo* Curls
  • Immediately into:
  • 6 Ring Dips
  • 6 Front Squats
  • 6 Curls
  • Rest 1 minute
  • *3 seconds concentric, 3 seconds eccentric

With a running clock, perform the prescribed work, focusing on the quality of each movement. Concentric movement is when the muscle shortens while producing force (contracting the muscle). This happens when you are raising the weight during a biceps curl. Eccentric movement is when the muscle lengthens while producing force. For example, when you’re lowering the weight back down during a biceps curl.

There is no score for this workout. Just focus on the quality of each movement.

Tips and Strategy

For beginners of tempo training, use a lighter weight where there’s a little strain and can manage to perform the movements properly. For athletes who are familiar with tempo training, pick a weight where you can perform the prescribed movements unbroken and maintain quality.

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Background: We first found Getting Bigger by Tempo Training” by Dan Bailey @dan_bailey9 posted on his YouTube channel on June 16, 2020.

He said, “We are doing some tempo work and then pumping in some reps every other rd. Have fun with this one and get after it!!!”

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