Week 1
Session 1- Burpee100 × 5
- Walking in place100 × 10
- Mountain climber100 × 10
- Walking in place100 × 10
Explosive Interval Training
Burpee and mountain-climber intervals grow across four weeks, alternating hard work with walking in place.
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Every workout, as Catalyst would give it to you.
Where it takes you
Each activity’s target, workout by workout.
There is no changing weight or timed target to chart from these workouts.
What it trains
Working sets in the first week for each muscle, counted once for each muscle an exercise trains.
| Muscle | Main mover | Helping |
|---|---|---|
| Gluteals | 400 | 0 |
| Quadriceps | 400 | 0 |
| Calf muscles | 0 | 400 |
| Abdominals | 0 | 200 |
| Deltoids | 0 | 200 |
| Hamstrings | 0 | 200 |
The schedule
1 workouts a week, on whichever days suit you.
| Week | Session 1 |
|---|---|
| 1 | Week 1 |
| 2 | Week 2 |
| 3 | Week 3 |
| 4 | Week 4 |
How it works
The program’s own rules, as Catalyst runs them.
Work through four weeks in order. Each circuit alternates burpees, steps in place, mountain climbers and steps in place. Use five burpees and ten steps in weeks one and two, ten burpees and ten steps in week three, then ten burpees and twenty steps in week four. Mountain climbers stay at ten reps in total; choose how to divide them between sides. Complete as many full circuits as you can in five minutes in week one, ten minutes in weeks two and three, and fifteen minutes in week four. Train once a week on a day you choose, or choose a second workout that repeats the current week. The walking stations are your recovery. There is no planned progression after week four.
What you need
No equipment needed.
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 Explosive Interval Training in Catalyst
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