Workout 1
Session 1- 8×Burpee 0:30Shadowboxing 0:30
Ross Enamait burpee conditioning
Alternate thirty seconds of burpees and shadowboxing, choosing longer rounds or shorter rests as fitness improves.
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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.
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 level you can sustain with good movement. In every pair, alternate thirty seconds of burpees with thirty seconds of shadowboxing. Rest only between rounds: one minute through Advanced, or thirty seconds at Master. Finish after the final round. Completing a level does not require you to move up; choose the next level and workout date yourself. There is no fixed weekly frequency or automatic progression.
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 Ross Enamait burpee conditioning in Catalyst
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