Warm-Up · RAMPPhase 1 · Thermal primer · Zone 1-2 · RPE 4-5 · 5-7 min | Time__ : __ |
![]() | 1 | Bodyweight Squatsteady breathing rhythm | 90 s | | ![]() | 2 | High Kneesfast turnover, tall hips, quiet feet | 60 s | | ![]() | 3 | Leg Swingquality over speed, always | 8 + 8 | | ![]() | 4 | Jumping Jackstall posture, ribs stacked | 2 × 10 | |
Phase 2 · Neural & Velocity Primer3-5 min · Zone 3 · RPE 6-7 · sub-max explosive, full rest | Time__ : __ |
![]() | 1 | Box Jumpcrisp hip snap every rep | 3 × 5 | | ![]() | 2 | Overhead Throwland silent, absorb through hips | 3 × 3 | |
| Phase 3 · Main HIIT EngineZone 4-5 · RPE 8.5-9 · 4 × 40 s : 40 s (1:1) · 4 blocks, 2 min between | Time__ : __ |
![]() | 1 | Treadmilleven splits — same output every interval | 40 s : 40 s | | ![]() | 2 | Burpeelegs will burn — posture must not | 40 s : 40 s | | ![]() | 3 | Medicine Ball Slamif power visibly drops, the set is over | 40 s : 40 s | kg | |
Progression: Density rule: each block is shorter but the pace rises. Record total reps per block — next session beats it by 2-3%, not 10%. Phase 4 · Finisher / Anaerobic Flush3-5 min · Zone 3-4 · RPE 7-8 · flush, do not re-spike | Time__ : __ |
![]() | 1 | Ellipticalnasal breathing only — force the downshift | 3 min @ Zone 3 | | ![]() | 2 | Plankribs down — hold the shape while gasping | 2 × 30 s | |
Phase 5 · Parasympathetic Restoration4-5 min · Zone 1 · active clearance, box breathing, decompression | Time__ : __ |
![]() | 1 | Easy Walk — deep breathsnasal breathing only — force the downshift | 2 min easy | | ![]() | 2 | Box Breathingsteady breathing rhythm | 4-4-4-4 · 2 min | | ![]() | 3 | Hamstring Stretchsteady breathing rhythm | 45 s | | ![]() | 4 | Doorway Pec Stretchsteady breathing rhythm | 45 s/side | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
