Build Block:
Grip Strength & Upper Pulling Power
Focus: Stronger grip for barbell cycling, rope climbs, and deadlifts, plus improved scapular control.
Format: Supersets, 60-90 sec rest between rounds.
A1: Dumbbell Zottman Curl – 4 sets x 10-12 reps (supinate up, pronate down for forearm engagement)
A2: Dumbbell Weighted Dead Hang – 4 sets x 30 sec (hold DB between feet, hang from pull-up bar)
Rest 60-90 sec
B1: Single-Arm Dumbbell Row (Controlled, No Momentum) – 3 sets x 10-12 reps/arm (Tempo: 21X1)
B2: Dumbbell Farmer’s Hold (Heavy Grip Challenge) – 3 sets x 45 sec (challenge grip endurance)
Rest 60-90 sec
Burn Block:
Weighted Step Endurance (30 minutes)
4 Rounds:
3 minutes Bike
10 Step-Ups (24”/20”) (holding DBs)
2 minutes Row
12 DB Reverse Lunges (lightweight, alternating legs)
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.