Build Block:
Superset A: Push + Midline
10 BB Strict press (Tempo 3010)
12 V-ups or 30-sec hollow hold
🔹 Superset B: Posterior Chain
12 BB or KB Deadlifts (Tempo 2020)
10 glute bridge floor presses (light DBs)
🔹 Superset C: Upper Back + Core
10 DB bent-over rows
:30 side plank (add 5–10 DB rows from top arm for challenge)
All sets should feel like RPE 7–8; technique > load
Burn Block:
“Flow EMOM” (EMOM x 9)
Alternate for 3 rounds each:
Min 1: 150m jog or 8/6 cal row
Min 2: 20 Mountain climbers + 12 russian twists
Min 3: 10 kettlebell swings (eye level) + :20 front plank
Boost Block:
“Quick Fuel” (AMRAP 7)
10 DB push press (40/25)
12 slam balls
20 box step-ups
30 single-unders or 15 double-unders
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