Warm-Up · RAMPPhase 1 · Thermal primer · Zone 1-2 · RPE 4-5 · 5-7 min | Time__ : __ |
![]() | 1 | Arm Circlessteady breathing rhythm | 90 s | | ![]() | 2 | Inchwormfast turnover, tall hips, quiet feet | 60 s | | ![]() | 3 | Jump Ropequality over speed, always | 8 + 8 | | ![]() | 4 | Cat-Cowtall posture, ribs stacked | 2 × 10 | |
Phase 2 · Neural & Velocity Primer3-5 min · Zone 3 · RPE 6-7 · sub-max explosive, full rest | Time__ : __ |
![]() | 1 | Rotational Throwcrisp hip snap every rep | 3 × 5 | | ![]() | 2 | Squat Jumpland silent, absorb through hips | 3 × 3 | |
| Phase 3 · Main HIIT EngineZone 5 · RPE 9 · 4 sets of 6 × 5 s sprint / 25 s jog · 3 min between sets | Time__ : __ |
![]() | 1 | Resisted SprintALL-OUT from second one — no pacing an alactic rep | 6 × 5 s : 25 s jog | | ![]() | 2 | Hill Sprintfast turnover, tall hips, quiet feet | 6 × 5 s : 25 s jog | | ![]() | 3 | Box Jumpland silent, absorb through hips | 3 × 4 between sets | |
Progression: Wave rule: surge the ON seconds, float the cruise. HR must return under 80% HRmax before each new wave — heart rate governs, not the clock. 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 | Dead Bugribs down — hold the shape while gasping | 2 × 30 s | |
Phase 5 · Parasympathetic Restoration4-5 min · Zone 1 · active clearance, box breathing, decompression | Time__ : __ |
![]() | 1 | Air Bikenasal breathing only — force the downshift | 2 min easy | | ![]() | 2 | Box Breathingsteady breathing rhythm | 4-4-4-4 · 2 min | | ![]() | 3 | Doorway Pec Stretchsteady breathing rhythm | 45 s | | ![]() | 4 | Child's Posesteady breathing rhythm | 45 s/side | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
