PART 1 – AEROBIC BASE (Zone 2)
“Steady Engine Builder” – 25 min AMRAP (RPE 4–6)
500m row
12 kettlebell deadlifts (moderate load)
10 box step-ups (bodyweight or light DBs)
8 push presses (light DBs)
100m farmer walk
🏁 Goal: Maintain a sustainable pace; transitions should be smooth and efficient — no sprinting.
⚡ PART 2 – HIIT FINISHER (12 min total)
“Core & Cardio Crush” – EMOM x 12
1️⃣ 10 wall balls (20/14) + max jump rope in remaining time
2️⃣ 12 alternating dumbbell snatches (light to moderate)
3️⃣ Max hollow body rocks or sit-ups
🎯 Goal: Short bursts of intensity, clean movement quality. Encourage athletes to keep breathing steady through transitions.
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.