Catalyst Fitness

Big Lift: Weighted Pull-Up 5-4-3-2-1 — add load via belt, vest, or DB between legs. Scaling: strict banded pull-ups or negatives.

HIIT Couplet: AMRAP 10min: 12 ring rows (feet on box), 10 DB push-ups to row (35/20lb, alternating). Scaling: feet flat for ring rows.

Accessory Circuit: 3 rounds NFT: 10 single-arm lat pull-down (band), 12 zottman curls (DB), 20 side plank hip dips/side
https://catalystgym.com/daily-catalyst/daily-catalyst-061926/

Today's Workout:
Big Lift: Romanian Deadlift 10-10-10-10 with 3-sec eccentric

HIIT Couplet: Pyramid 1-2-3-4-5-4-3-2-1: KB deadlifts (2x53/2x35lb) + hand-release push-ups.

Accessory Circuit: 3 rounds NFT: 12 glute-ham raises (or banded Nordic curls), 15 side-lying clamshells/side, 20 toe touches (lying, reach to ceiling)
https://catalystgym.com/daily-catalyst/daily-catalyst-061826/

Today's Workout:
40min race format —
400m run
500m row
50m sled push (heavy),
500m row
25 KB swings (53/35lb),
500m row
15 cal ski erg,
500m row
20 alternating DB snatches (35/20lb).
500m row
Repeat from top if time allows.

Today's Workout:
Big Lift: Strict Press Complex: 3 sets of (3 push press + 3 push jerk + 3 split jerk)

HIIT Couplet: AMRAP 9min: 5 strict HSPU (or DB seated press heavy), 10 cal bike erg.

Accessory Circuit: 3 rounds NFT: 10 Arnold presses/arm (DB), 12 banded external rotations/side, 20 flutter kicks (4-count)

https://catalystgym.com/daily-catalyst/daily-catalyst-061626/

You've thought about doing a triathlon. You talked yourself out of it.
This is your sign to stop doing that.
5 Weeks to Tri starts June 17 at Catalyst. Five weeks of coached workouts, a complete swim/bike/run training plan, and a pre-race course ride with a veteran — all leading to the Copper Town Triathlon in Bruce Mines on July 19.
Three race options. Any fitness level. 45 minutes from the Soo.
Spaces are limited. Email [email protected] to get in.

Big Lift: Back Squat 5-5-5-5-5 — increase load from Week 1 by 5-10lb.

HIIT Couplet: AMRAP 12min: 10 wall balls (20/14lb), 200m run.

Accessory Circuit: 3 rounds NFT: 10 Bulgarian split squats/leg (rear foot elevated, KB in each hand), 15 banded good mornings, 20 GHD sit-ups (or weighted sit-ups)
https://catalystgym.com/daily-catalyst/daily-catalyst-061526/

40min race format:
500m row
15 burpees,
500m row
50m overhead KB carry (53/35lb),
500m row
20 wall balls (20/14lb),
500m row
10 tire flips (or 15 heavy KB deadlifts),
500m row
20 cal ski erg.
Cooldown: 10min: slow row 200m, seated forward fold, thoracic foam roll, doorway chest stretch
https://catalystgym.com/daily-catalyst/daily-catalyst-061326/

Big Lift: Barbell Row 5-5-5-5-5 — overhand grip, hip-hinge position. Build to heavy set of 5.

HIIT Couplet: Pyramid 1-2-3-4-5-4-3-2-1: toes-to-bar (or hanging knee raises) + push-ups.

Accessory Circuit: 3 rounds NFT: 10 face pulls (band, external rotation at end), 12 DB rear delt flyes, 20 pallof press holds (5 sec/side)
https://catalystgym.com/daily-catalyst/daily-catalyst-061226/