CGX: Max Program Day 41: Tempo can directly impact the number of reps performed!

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

This workout is done mostly PHA style. For more information on PHA, see Day 1’s post.

As always, I love the first workout of the week. They are always full body workouts designed to allow you to lift heavier and they are usually made up of exercises I love. This workout was very enjoyable and allowed me to challenge myself with the weights I chose. In fact, I feel like I should have lifted heavier for the chest press! 30 pound dumbbells is usually the heaviest I can lift with good form, but I was still going strong with them until the end of the interval and felt like I probably could have pushed out a few more reps. Excellent workout!

This workout is done interval style. Most of the exercises are done for 60 seconds followed by a 30 second recovery. If the interval time is different, it is noted in the breakdown. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar along the bottom of the screen, counting down the workout time as a percentage.

Day 41 is 39;41 minutes (this time does not include the optional 9:18 minute warm up or 3:16 minute intro, also optional) with a 2 minute stretch. Equipment: dumbbells, barbell, chair/bench, glute band, and fitness mat. The glute band is also used in the warm up. You will also be using light dumbbells for the warm up. Caroline is using 4kg/8.8 pound dumbbells. For the actual workout Caroline is using a barbell at 58kg/128 pounds. She is also using 30kg/66 pound, 17.5kg/38.5 pound, 15kg/33 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

1. Sumo deadlift squat (stand with legs wide and toes turned out, hold one heavy DB by bar with both hands, hinge forward deadlift style when squatting) (one 75# DB)
2. Alternating chest press (30# DBs)
3. Repeat #1 & 2 two more times
4. Paused hip thrusts (lean back against your bench or step with barbell on hips, knees are bent and heels are in line with knees, raise hips and hold isometrically for a few seconds before lowering hips) (barbell @ 101#)
5. Repeat #4 at a slightly faster tempo for 30 seconds (no pauses)
6. Single arm row (one knee and non-working hand rest on bench/step) (one 40# DB)
7. Repeat #6 on other arm
8. Repeat #4-7 two more times
9. Banded RDL (band is around thighs just above knees, stand with legs wide so there is constant tension on band) (hex deadlift bar @ 100#)
10. Shoulder press (seated in chair, arms are in goal post at bottom of press) (21# DBs)
11. Repeat 9 & 10 two more times

Finisher:

1. Paused hip thrust for 60 seconds (lean back against your bench or step with barbell on hips, knees are bent and heels are in line with knees, raise hips and hold isometrically for a few seconds before lowering hips) (barbell @ 101#)
2. (no rest) Bodyweight banded hip thrust for 60 seconds (lean back against your bench or step, knees are bent and heels are in line with knees, glute band is around thighs just above knees, legs are open wide enough so there is constant tension on band, raise and lower hips)