Warm-Up · RAMPPhase 1 · Thermal ramp · raise HR, groove patterns · 6 min | Time__ : __ |
![]() | 1 | High Kneessteady breathing rhythm | 2 min | | ![]() | 2 | Hip Circlestall posture, ribs stacked | 2 × 10 | | ![]() | 3 | Inchwormquality over speed, always | 8 + 8 | |
Phase 2 · Main Metabolic Block40 min continuous Zone 2 · nasal breathing · fat-oxidation pace | Time__ : __ |
![]() | 1 | Marching High StepZone 2 — conversational, nasal breathing, forever pace | 40 min | |
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 Engine3 rounds · erg piece then lift, minimal transition · rest 90 s | Time__ : __ |
![]() | 1 | Dumbbell Bench Pressloads stay crisp even breathing hard — no sloppy reps | 3 × 10 | kg | | ![]() | 2 | Front Squatthe clock trims the rest, never the range of motion | 3 × 10 | kg | |
Rounds Phase 4 · Spike Finisher1 rounds · 90 s all-in : 90 s walk · finish empty, walk it off | Time__ : __ |
![]() | 1 | Ball Slam90 seconds of honesty — everything, then done | 90 s | |
Phase 5 · Cool-Down & Parasympathetic Reset5 min · bring HR under 100, stretch the workers | Time__ : __ |
![]() | 1 | Hamstring 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. |
