Workout Workout
Session 1- One-arm dumbbell snatch2 × 5
- One-arm dumbbell swing2 × 5
- Burpee1 × 10
- One-arm dumbbell snatch8 × 5
- One-arm dumbbell swing8 × 5
- Burpee4 × 10
Ross Enamait The Magic 50 — standalone workout
Five circuits of five dumbbell snatches and swings per side plus ten burpees, resting no more than a minute.
Not sure it’s for you? See programs like it, ranked for you →Week by week
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 | 25 | 0 |
| Hamstrings | 20 | 0 |
| Quadriceps | 15 | 0 |
| Spinal erectors | 0 | 20 |
| Deltoids | 0 | 15 |
| Trapezius | 0 | 10 |
| Abdominals | 0 | 5 |
| Calf muscles | 0 | 5 |
The schedule
1 workouts a week, on whichever days suit you.
| Week | Session 1 |
|---|---|
| 1 | Workout |
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 one or two dumbbells you can handle while moving quickly. Snatches and swings may use different weights, with each weight referring to one dumbbell. Move straight between exercises and complete five circuits with explosive burpees. Rest at most 60 seconds between circuits; 30 seconds is an advanced option. Choose the weight again for later workouts and arrange your own training dates; 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.
- Dumbbells
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 The Magic 50 — standalone workout in Catalyst
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