Zone 2 (Aerobic) Block:
4 laps of a 1km block, carrying:
10lbs, 25lbs or 45lbs – use a ball, a dummbell or a plate.
Switch weight type each lap.
Easy walking pace – challenge yourself with the weight.
Zone 1 Block
Self-Authoring to Improve Resilience
Objective: To gain insight and draw strength from previous challenges.
Instructions:
Select a Challenge: Think of a difficult situation in your past that was particularly challenging but from which you eventually emerged.
Describe the Situation: Write a detailed account of the situation. Include what happened, how it began, the main challenges, and how you felt during the process.
Analyze Your Response: Reflect on how you dealt with the situation. What actions did you take? What thoughts dominated your mind?
Lessons Learned: Consider what you learned from this experience. How did it change you? What strengths did you discover about yourself?
Reflect on Resilience: Identify the factors that helped you overcome this challenge. Consider traits, support from others, and personal insights.
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