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TIMBERLAKE consists of 2 parts that you should complete one after another.

Part a) is a pure strength circuit that includes bench press, deadlifts and squats. Pick a weight that allows you to complete 8 unbroken reps of each exercise with good form. There should be little to no rest between transitions. After each round, rest for 3 minutes.

For Part b) you should find a pace that you are able to maintain for the entire 10 rounds. The time cap for part b) is 40 minutes.

Scaling:  You can scale TIMBERLAKE by decreasing to half of the reps for part a) and from 10 to 5 rounds for part b)


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