“Lawn Ladder” (E5MOM x 12 Rounds = 60 min)
Every 5 minutes, complete the following (start new round every 5 minutes):
100m Run or 1:00 Jog in Place
10 Jump Squats
12 Push-Ups
14 Walking Lunges (7/leg)
16 Jumping Jacks or Jump Rope
🎯 Goal: Complete the work in ~3:30–4:00, then rest for the remainder of the 5-minute interval.
Zone 3 = working, breathing hard, but still under control.
Jump squats: land soft, keep posture tight. Sub for air squats if needed.
Push-ups: full ROM, tight midline.
Don’t sprint early rounds—pace and survive the hour.
This is Week 2 in our Summer Series.
Every weekend until the end of August, I’ll share a workout that you can do on Saturday and another you can do on Sunday.
Either can be done with minimal equipment, at home or at camp.
Saturday’s workouts are designed to burn fat and build energy.
Sunday’s workouts are harder: they’re designed to improve your cardiovascular capacity and performance.
Details on each are in the podcast (link below).
Want something more specific and tailored to you? Book a free No-Sweat Intro through the link at the top of this site!
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.