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Many of our exercises use tempo training for better quality of movement, lower risk of injury, and increase in strength. When you see four numbers (or an X) with an exercise, this tells you the speed in seconds for each component starting with the eccentric (down) movement. X means as fast as possible in an explosive movement. Even if a movement starts with an upward motion, such as a pull-up, begin counting the rep with the downward component….Read More
If a workout calls for assault bike but you only have a rower, jump rope, etc. use this conversion chart to substitute for a similar number of calories, meters, etc…Read More