Warm-Up · RAMPPhase 1 · Thermal primer · Zone 1-2 · RPE 4-5 · 5-7 min | Time__ : __ |
![]() | 1 | Bodyweight Squatsteady breathing rhythm | 90 s | | ![]() | 2 | Hip Circlesfast turnover, tall hips, quiet feet | 60 s | | ![]() | 3 | World's Greatest Stretchquality over speed, always | 8 + 8 | | ![]() | 4 | Thoracic Rotationtall posture, ribs stacked | 2 × 10 | |
Phase 2 · Neural & Velocity Primer3-5 min · Zone 3 · RPE 6-7 · sub-max explosive, full rest | Time__ : __ |
![]() | 1 | Skater Hopcrisp hip snap every rep | 3 × 5 | | ![]() | 2 | Rotational Throwland silent, absorb through hips | 3 × 3 | |
| Phase 3 · Main HIIT EngineZone 5 · RPE 9 · 3 sets of 6 × 5 s sprint / 25 s jog · 3 min between sets | Time__ : __ |
![]() | 1 | Hill SprintALL-OUT from second one — no pacing an alactic rep | 6 × 5 s : 25 s jog | | ![]() | 2 | Sprintfast turnover, tall hips, quiet feet | 6 × 5 s : 25 s jog | | ![]() | 3 | Depth Jumpland silent, absorb through hips | 3 × 4 between sets | |
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 | Rowing Machine — steadynasal breathing only — force the downshift | 3 min @ Zone 3 | | ![]() | 2 | RKC 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 | Ellipticalnasal breathing only — force the downshift | 2 min easy | | ![]() | 2 | Box Breathingsteady breathing rhythm | 4-4-4-4 · 2 min | | ![]() | 3 | Dead Hangsteady breathing rhythm | 45 s | | ![]() | 4 | Hamstring Stretchsteady breathing rhythm | 45 s/side | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
