Burn Block:
Row + Alternating Holds
3 minutes: Row (smooth stroke rate, focus on breathing)
1 minute: Hollow Hold
1 minute: Superman Hold
Boost Block:
“Tabata This!”
Tabata row – 8 rounds of :20 on, :10 off
Rest 1 minute
Tabata squat – 8 rounds of :20 on, :10 off
Rest 1 minute
Tabata pull-up – 8 rounds of :20 on, :10 off
Rest 1 minute
Tabata push-up – 8 rounds of :20 on, :10 off
Rest 1 minute
Tabata sit-up – 8 rounds of :20 on, :10 off
Build Block:
push press 3-3-3;
snatch 3-3-3
New episode of the Catalyst podcast! Listen here, or subscribe on your favourite player:
Want to get our book, The Catalyst Method, for free? Click here to download.