Burn Block:
Alternating EMOM (30 minutes)
Minute 1: 200m Row (smooth strokes, conversational pace)
Minute 2: Single-Arm Farmers Carry (50ft per arm, moderate weight)
Minute 3: Air Squats (slow and steady, 12-15 reps)
Minute 4: Echo Bike (easy pace, steady breathing)
Minute 5: Rest
Boost Block:
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Build Block:
Posterior Chain & Core Endurance
Goal: Strengthen glutes, hamstrings, lower back, and midline.
Format: Supersets, no rest between movements, 60 sec rest between rounds.
A1: Dumbbell Romanian Deadlift
4 sets x 10-12 reps (Tempo: 30X1)
A2: Single-Leg Dumbbell Deadlift
4 sets x 8-10 reps/leg
Rest 60 seconds
B1: Dumbbell Hip Thrust (Shoulders Elevated)
3 sets x 12-15 reps (Tempo: 20X2)
B2: Glute Bridge March (unweighted, alternating legs)
3 sets x 12 reps/leg
Rest 60 seconds
Core Finisher:
3 rounds:
15 Dumbbell Suitcase Crunches (light DB in one hand, switch each round)
30-sec Side Plank DB Hold (hold DB on top hip, switch sides after each round)
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