Boost Block:
“Push, Pop, Jump” (AMRAP 8)
8 DB push press (40/25 lbs)
12 slam balls
10 box jumps or step-ups
20 single-unders or 10 double-unders
Build Block:
“Pump & Posture” (18 Minutes)
3 Supersets — 3 Rounds Each (Rest 60–90 sec between sets)
🔹 Superset A:
10 DB Z-Press (Tempo 3010)
:30 Hollow Hold or 12 V-ups
🔹 Superset B:
12 DB Romanian Deadlifts
15 Ring Rows (strict or tempo 2020)
🔹 Superset C:
10 DB Hammer Curl to Press
:30 Side Plank + 5 DB Row per side
Burn Block:
“Midline Flow” – 18:00, nasal breathing
:20–:30 front plank
200m jog or 150m row
15 air squats
10 ring rows or DB bent-over rows
12 kettlebell swings (light/mod, Russian)
20 single-unders
20 sit-ups or 10/10 oblique toe taps
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