Pause & Tempo – 12 Week Program


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– Program Length = 12 Weeks. Two series that are 5 weeks long, followed by a deload week.

– 5 Active Days, 2 Rest or Active Recovery Days.

– 4 Lifting Days split between Pause and Tempo movements.
– 1 Cardio Day.
– 2 Rest or Active Recovery.
– 6 Mobility WODs.

– General Outline: Strength Work, WOD, Accessories, Mobility WOD.

– Before beginning this program you will need to test your 1 Rep Max (1RM): Back Squat, Bench Press, Deadlift, and Shoulder Press.

– Each week specific percentages and reps are provided based off your 1RMs.


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