12-Minute AMRAP:
• 10 Dumbbell Thrusters
• 10 Burpees
• 12 Box Step-Ups
• 15 Kettlebell Swings
• 200m ski-erg or row
HIIT Block #2 – Sustained Aerobic Power (24 Minutes)
Format: 6 Rounds — 3 minutes of work, 1 minute rest (24 minutes total)
Alternate between two 3-minute stations:
Station A (Rounds 1, 3, 5)
• 50 single unders
• 12 Dumbbell Deadlifts
• 8 Push Press
• Max Jumping Jacks or Skater Hops until 3:00
Station B (Rounds 2, 4, 6)
• 15/12 cal Row
• 10 Walking Lunges (each leg)
• 8 Renegade Rows (DBs)
• Max Plank Shoulder Taps until 3:00
Finisher -Core HIIT (3 Minutes)
3 Rounds: 40s work / 20s rest
1. Bicycle Crunch
2.. Mountain Climbers
3. Forearm Plank Hold
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