Three-Round Progression | Tempo Week 8 Full Body Workout (39 Min)

Same circuit, three rounds, three levels of difficulty. Week 8 brings you back from the deload with one of the most progressive structures in the entire series. TEMPO Series Playlist:    • TEMPO | 10-Week Functional Strength Progra...   What is Tempo?    • Видео   Week 8's full body session opens with a three-round circuit that uses the same four movements each time — but each round adds a layer of difficulty. Round 1 is straightforward split squats, pushups, and mountain climbers. Round 2 adds pauses and deadstops. Round 3 adds half-reps, saws, and combo variations. It's the same skeleton, increasingly demanding. From there you'll move into a five-move posterior chain circuit, a staggered RDL and Arnold press tri-set, and a stability-focused finisher using the stability ball or bodyweight alternatives. 39 minutes total. This week also introduces the Drop Set Tempo Run — a new running structure that mirrors the strength session's progression: longer intervals at the start, shrinking in duration while the pace challenge increases. It's a great example of how the strength and running programming are built to speak the same language. FULL BODY STRENGTH 39 Minutes (including warm-up & cooldown) EQUIPMENT: • Heavy & Moderate Dumbbells • Optional Chair or Bench • Optional Stability Ball ANDI's WEIGHTS (lbs): • Very Light = 5 lbs or less • Light = 8 - 10 lbs • Moderate = 15 - 20 lbs • Moderately Heavy = 20 - 25 lbs • Heavy = 30 - 35 lbs • Very Heavy = 40+ lbs ANDI'S WEIGHTS (kg): • Very Light = 2 kg or less • Light = 3.5 - 4.5 kg • Moderate = 7 - 9 kg • Moderately Heavy = 9 - 11 kg • Heavy = 13.5 - 16 kg • Very Heavy = 18+ kg WARM-UP (3 MINUTES) • Chest Rotation Opener • Split Squats • Hinge + Reach on Toes • Windmills • Single Leg Deadlifts • Standing Marches WORKOUT (33.5 MINUTES) Part 1: 4 Move Circuit (3x) - Each Round has Variations - Heavy Dumbbell + Optional Bench/Chair Round 1 • Split Squats (or Bulgarians) • Switch Sides • Pushups • Mountain Climbers Round 2 • Split Squats (or Bulgarians) + Pause • Switch Sides • Deadstop Pushups • Cross Mountain Climbers Round 3 • Split Squats (or Bulgarians) + 1/2 Rep • Switch Sides • Pushups + Saw • Combo Mountain Climbers Part 2: 5 Move Circuit (2x) - Heavy Dumbbells • Staggered RDL • Switch Sides • Bent Knee Single Leg Calf Raise • Switch Sides • Barbell-Style Row Part 3: Tri-Set (2x) - Heavy Dumbbell & Moderate Dumbbells • Staggered RDL + Row • Switch Sides • Arnold Press Part 4: Tri-Set (2x) - Optional Stability Ball • Choice of a) Plank Hold on Ball or b) Plank + Arm Raises • Choice of a) Hamstring Ball Roll Out or b) Hamstring Walkout • Choice of a) X-Ups with Ball or b) X-Ups COOL-DOWN (2.5 Minutes) • Quad Stretch • Calf Stretch • Lunge & Reach • Runner's Lunge • Hamstring Stretch • Reach Up • Chest Stretch • Back & Hamstring Stretch ANDI'S WEEK 8 Strength & Running Training Plan • Day 1: Full Body Strength • Day 2: Drop Set Tempo Run (5.5 miles / 8.85 km)* • Day 3: Upper Body Strength • Day 4: Lower Body Strength • Day 5: Rest • Day 6: Long Run @ Short Tempo Intervals (7.5 miles / 12.07 km)** • Day 7: Rest *Drop Set Tempo Run: 1 mile (1.6 km) warmup @ conversational pace or slower (RPE 3-4) 2 Sets of each of the following: 0.62 mi (1.0 km) @ comfortably hard pace (RPE 6-7) x 90s walk 0.5 mi (0.8 km) @ comfortably hard pace (RPE 6-7) x 90s walk 0.37 mi (0.6 km) @ hard pace (RPE 8-9) x 90s walk 0.25 mi (0.4 km) @ hard pace (RPE 8-9) x 90s walk 1 mile (1.6 km) cooldown @ conversational pace or slower (RPE 3-4) **Long Run Short Tempo Intervals: 2.5 mile (4.0 km) warmup @ conversational pace or slower (RPE 3-4) 0.5 mile (0.8 km) @ comfortably hard pace (RPE 6-7) 2.0 miles (3.2 km) @ conversational pace (RPE 3-4) 0.5 mile (0.8 km) @ comfortably hard pace (RPE 6-7) 2.0 miles (3.2 km) @ conversational pace (RPE 3-4) RPE Guide (Rate of Perceived Exertion, 1-10 scale): *RPE 1-2:* Very light, barely moving. Fully relaxed, easy full sentences. *RPE 3-4:* Conversational, easy effort. Can talk in full sentences. *RPE 5:* Moderate, steady effort. Talking gets a bit harder. *RPE 6-7:* Comfortably hard, sustainable but pushing. Short phrases only. *RPE 8-9:* Hard, close to max sustainable effort. One or two words at a time. *RPE 10:* All-out max effort. No talking.