“Pace and Play” (AMRAP 45)
Move continuously for 45 minutes at a conversational pace:
400m Brisk Walk or Jog
12 Air Squats
10 Step-Back Lunges (5/leg)
15 Push-Ups or Incline Push-Ups
30 sec Plank or Side Plank
10 Step-Ups (curb or bench)
3 min Walk, Bike, or Jog
➡️ Repeat for 45 minutes, breathing through the nose as much as possible.
This is our third week of Summer Training. Every Saturday, we’ll provide a Zone 2 workout that you can do outside – at the park, at camp, or on your lawn. It’s fun AND productive: this will be a great investment of your weekend time, especially if you do it first thing in the morning. Sundays, we’ll provide a Zone 3 workout – these can still be done outside with minimal equipment, but you’ll work harder. They’ll still be fun.
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.