Build Block:
Superset A: Push + Core Stability
10–12 DB Z-Press (3010 tempo)
:30 front plank with shoulder taps
🔹 Superset B: Arms Isolation
10 DB hammer curls
12 DB overhead triceps extensions (seated or standing)
🔹 Superset C: Core + Upper Back
12 DB curl-to-press
:30–:40 side plank (each side, add dips or DB row for challenge)
Rest 60–75 seconds between sets
Burn Block:
“Easy Engine Builder”
AMRAP 16 Minutes – Zone 2/3 Pace
150m jog or 10/8 cal row
10 kettlebell swings (light/mod)
10 box step-ups
10 sit-ups
20 single-unders or line hops
:30 plank hold
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.