Burn Block:
40-Minute Continuous Circuit:
Rotate through the following stations, changing every 5 minutes:
Row – smooth strokes, ~500–700m
Bike (Echo or Assault) – steady pace, not breathless
Ski Erg – focus on long pulls, consistent rhythm
Farmer’s Carry (DB or KB) – 50ft laps, switch hands as needed
Air Squats + Wall Sit Hold
10 slow tempo squats + 30-sec wall sit, repeat
🔁 Repeat twice for 40 minutes
✅ Keep the pacing steady and non-competitive. It should feel like recovery work—but still effective conditioning.
Boost Block:
“Grip & Go”
3 Rounds For Time:
15 DB Hang Power Cleans (50/35#)
20 Push-Ups
25 Box Jump Overs (24”/20”)
30 Sit-Ups
Time Cap: 15 Minutes
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