Workout 1
Session 1- Burpee 1:00
- Pull-up 1:00
- Air squat 1:00
- Push-up 1:00
- Burpee 0:45
- Pull-up 0:45
- Air squat 0:45
- Push-up 0:45
- Burpee 0:30
- Pull-up 0:30
- Air squat 0:30
- Push-up 0:30
- Burpee 0:15
- Pull-up 0:15
- Air squat 0:15
- Push-up 0:15
Ross Enamait No Excuses
Four rounds of burpees, pull-ups, squats and push-ups shrink from sixty to fifteen seconds, totalling ten minutes.
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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.
Do burpees, pull-ups, squats and push-ups in order, first for sixty seconds each, then forty-five, thirty and fifteen seconds each. These four rounds take ten minutes with no planned breaks. Take brief recovery when your movement fails; you may hang from the bar while recovering during pull-ups. Fit one to three sessions a week around your other training. If you want different movements, choose them as a different workout. Repeat on days you choose; there is no automatic progression.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Pull-up bar
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 No Excuses in Catalyst
Every workout ready. Every target clear.
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