Warm-Up · RAMPPhase 1 · Kinetic priming · ground flow & dissociation · 6-8 min | Time__ : __ |
![]() | 1 | Band Pull-Apartexhale on effort, move on the breath | 90 s | | ![]() | 2 | Glute Bridgelong spine crown to tail — no segment collapses | 2 × 8 | | ![]() | 3 | Dead Bugpattern before pace — position sets the speed limit | 6/side | |
Phase 2 · Reactive Power & Elasticity6-8 min · sub-max explosive · full rest between efforts | Time__ : __ |
![]() | 1 | Medicine Ball Chest Passground contact soft and quiet — hear nothing | 4 × 4 | | ![]() | 2 | Skater Hopown the deceleration — land it like you'd lower a child | 3 × 5 | |
Phase 3 · Primary Kinetic Engine18-22 min · paired patterns · rest 90 s between pairs | Time__ : __ |
![]() | 1 | Overhead Presslong spine crown to tail — no segment collapses | 3 × 8 · tempo 3-1-1 | | ![]() | 2 | Face Pullpattern before pace — position sets the speed limit | 3 × 8 · tempo 3-1-1 | | ![]() | 3 | Push-Upexhale on effort, move on the breath | 3 × 10 | | ![]() | 4 | Bent-Over Rowoffset load — hips stay quiet and level | 3 × 10 | |
Progression: Mastery rule: 3-1-1 tempo, video one set per pattern, fix ONE fault at a time. Range you cannot control at bodyweight does not get loaded next stage. | Phase 4 · Carries & Functional Density8-12 min · continuous carries & locomotor density | Time__ : __ |
![]() | 1 | Farmer Carryoffset load — hips stay quiet and level | 25 m | kg | | ![]() | 2 | Suitcase Carrylong spine crown to tail — no segment collapses | 25 m | kg | | ![]() | 3 | Marching High Steppattern before pace — position sets the speed limit | 15 m | |
Rounds Phase 5 · Positional Restoration4-6 min · traction, decompression, 3D breathing | Time__ : __ |
![]() | 1 | Couch Stretchexhale on effort, move on the breath | 60 s | | ![]() | 2 | Hamstring Stretchexhale on effort, move on the breath | 45 s/side | | ![]() | 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. |
