Workout 1
Session 1This workout’s sets follow from your answers on the day.
Simple and Sinister
Ten sets of ten one-arm swings, a minute of rest and ten single get-ups, alternating hands on a running clock.
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Every workout, as Catalyst would give it to you.
Simple and Sinister asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
5 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 |
|---|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 | 5 |
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.
Practise this timed swing and get-up routine five times a week on days you choose, or six if you have time. Start ten single-arm sets of ten swings every thirty seconds, taking five minutes in total. Rest one full minute, then start ten single get-ups every minute over ten minutes. Alternate hands and choose which hand starts; left is used here. Choose comfortable kettlebells for each exercise and increase only when the current work feels easy; the available bell sizes are choices rather than a required progression. Warm up with bridges, goblet squats and arm bars in amounts you choose. You may use chalk, but no gloves, belt or wraps. Simple standards are 24kg for swings and 16kg for get-ups for women, and 32kg for both for men. Sinister standards are 32/24kg for women and 48/48kg for men. Completing a workout with lighter bells does not meet those standards. Extra workouts are optional.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Kettlebells
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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.
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