Workout 1
Session 1This workout’s sets follow from your answers on the day.
Ben Pollack conditioning
Choose sled drags, hill sprints, rowing or swing-and-ab circuits, with short regular sessions or longer challenges.
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Every workout, as Catalyst would give it to you.
Ben Pollack conditioning asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
1 workouts a week, on whichever days suit you.
| Week | Session 1 |
|---|---|
| 1 | 1 |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Choose a moderate ten-to-fifteen-minute session or one challenge. Moderate options are forward and backward sled drags, five two-hundred-metre sled sprints starting every two minutes, eight hill sprints with the same start spacing, one thousand metres on the erg divided into one, two or four pieces, or five swing/ab supersets. Choose the sled and kettlebell weights and your ab exercise; crunches are used here. Choose the hill distance to suit your hill; two hundred metres is an example. For the sandbag challenge, accumulate fifty reps within twenty minutes with a weight you can initially lift for ten to fifteen reps. Shoulder the bag, or choose clean-and-press. Stop at twenty minutes or fifty sets even if you have not finished the reps. Sled suicides use one hundred pounds for twenty-five metres forward and twenty-five metres backward without rest. Farmer-walk, Bear/Bear and Eagle challenges use their own instructions. You can also choose a weighted-vest hill challenge. If you are doing other training, do challenges no more than twice a week. Repeat moderate sessions on days you choose; there is no fixed weekly frequency or automatic progression.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Kettlebells
- Rowing ergometer
- Strongman sandbags
- Weight sled
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Ben Pollack conditioning in Catalyst
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