Warm-Up · RAMPPhase 1 · Thermal ramp · raise HR, groove patterns · 6 min | Time__ : __ |
![]() | 1 | Bodyweight Squatsteady breathing rhythm | 2 min | | ![]() | 2 | Leg Swingtall posture, ribs stacked | 2 × 10 | | ![]() | 3 | Hip Circlesquality over speed, always | 8 + 8 | |
Phase 2 · Main Metabolic Block5 rounds · 40 s work / 20 s move-to-next · 90 s between rounds · loads stay honest | Time__ : __ |
![]() | 1 | Overhead Pressloads stay crisp even breathing hard — no sloppy reps | 40/20 s | kg | | ![]() | 2 | Jump Squatthe clock trims the rest, never the range of motion | 40/20 s | kg | | ![]() | 3 | Kettlebell Swingsteady breathing rhythm | 40/20 s | | ![]() | 4 | Push-Uploads stay crisp even breathing hard — no sloppy reps | 40/20 s | kg | | ![]() | 5 | Bent-Over Rowtalk test: 3-4 words max at work pace | 40/20 s | |
Rounds Progression: Peak rule: intervals live at 80-90% HRmax — able to speak 3-4 words, no more. If you can chat, surge; if you can't speak at all, back off one gear. | Phase 3 · Second Engine6 × 60 s @ 80-90% HRmax : 60 s easy · even output every rep | Time__ : __ |
![]() | 1 | Treadmilltalk test: 3-4 words max at work pace | 60/60 s | |
Phase 4 · Spike Finisher2 rounds · 90 s all-in : 90 s walk · finish empty, walk it off | Time__ : __ |
![]() | 1 | Shuttle Run90 seconds of honesty — everything, then done | 90 s | |
Rounds Phase 5 · Cool-Down & Parasympathetic Reset5 min · bring HR under 100, stretch the workers | Time__ : __ |
![]() | 1 | Hip Flexor Stretchsteady breathing rhythm | 45 s/side | | ![]() | 2 | Doorway Pec Stretchsteady breathing rhythm | 60 s | | ![]() | 3 | Box Breathingsteady breathing rhythm | 4-4-4-4 · 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
