Warm-Up · RAMPPhase 1 · Thermal primer · Zone 1-2 · RPE 4-5 · 5-7 min | Time__ : __ |
![]() | 1 | Leg Swingsteady breathing rhythm | 90 s | | ![]() | 2 | Jumping Jacksfast turnover, tall hips, quiet feet | 60 s | | ![]() | 3 | Hip Circlesquality over speed, always | 8 + 8 | | ![]() | 4 | High Kneestall posture, ribs stacked | 2 × 10 | |
Phase 2 · Neural & Velocity Primer3-5 min · Zone 3 · RPE 6-7 · sub-max explosive, full rest | Time__ : __ |
![]() | 1 | Chest Passcrisp hip snap every rep | 3 × 5 | | ![]() | 2 | Rotational Throwland silent, absorb through hips | 3 × 3 | |
| Phase 3 · Main HIIT EngineZone 4 · 90% HRmax · 6 × 2 min : 1 min easy (2:1) · even splits | Time__ : __ |
![]() | 1 | Rowing Machine — steadyeven splits — same output every interval | 2 min @ 90% : 1 min easy | | ![]() | 2 | Air Bikefloat the easy minute — active, never stopped | 2 min @ 90% : 1 min easy | | ![]() | 3 | Hill Sprintfast turnover, tall hips, quiet feet | surge last 15 s of each ON | |
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 | Ellipticalnasal breathing only — force the downshift | 3 min @ Zone 3 | | ![]() | 2 | Hollow Holdribs down — hold the shape while gasping | 2 × 30 s | |
Phase 5 · Parasympathetic Restoration4-5 min · Zone 1 · active clearance, box breathing, decompression | Time__ : __ |
![]() | 1 | March in Place — easynasal breathing only — force the downshift | 2 min easy | | ![]() | 2 | Box Breathingsteady breathing rhythm | 4-4-4-4 · 2 min | | ![]() | 3 | Figure-Four Stretchsteady breathing rhythm | 45 s | | ![]() | 4 | Hip Flexor Stretchsteady breathing rhythm | 45 s/side | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
