Boost Block:
“The Ground Game” (12-Minute AMRAP)
10 DB Front Squats (moderate)
12 Jumping Lunges (6/leg)
14 Sit-Ups or V-Ups
100m Run or 30 sec Bike
➡️ Focus on legs, lungs, and core—no pulling or overhead strain.
Build Block:
3 Rounds (Alternating):
1:00 Handstand Hold
➡️ Options:
Wall-Facing Hold
Box Pike Hold
Overhead DB Hold (for beginners)
1:00 Pull-Up Hold
➡️ Options:
Chin-over-bar Hold
Flexed-arm hang
Active hang or ring row hold
Rest ~90 seconds between rounds
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.