Warm-Up · RAMPPhase 1 · Stance prep · hips, ankles & rope · 6-8 min | Time__ : __ |
![]() | 1 | World's Greatest Stretchsteady breathing rhythm | 8 + 8 | | ![]() | 2 | Arm Circlesstanding leg owns the kick — pivot, grip the floor | 2 × 10 | | ![]() | 3 | Jump Ropeangle out after every entry — never straight back | 3 min easy | |
Phase 2 · Fight Speed, Footwork & Reaction8-10 min · short bursts, full recovery · react to the call | Time__ : __ |
![]() | 1 | Lateral Shuffleangle out after every entry — never straight back | 6 × 10 s | | ![]() | 2 | Mirror Sparring Shadow Drillchange levels — head moves off the centre line | 6 × 10 s | |
Phase 3 · Strike / Kick Power Block16-20 min · heavy compounds + neck/grip supersets · rest 2 min | Time__ : __ |
![]() | 1 | Step-Upstanding leg owns the kick — pivot, grip the floor | 4 × 3 + strikes | kg | | ![]() | 2 | Nordic Curlfloor to fist — hips rotate first, hand arrives last | 3 × 5 | kg | | ![]() | 3 | Bent-Over Rowclinch clamp — squeeze, tall posture, heavy elbows | 3 × 6 | kg | |
Progression: Contrast rule: heavy then strike — 3 heavy reps, then 10 s max-speed strikes within 20 s. Speed is the product; if strikes slow, the set is over. | Phase 4 · Combat Strength & Armor16-20 min · heavy compounds + neck/grip supersets · rest 2 min | Time__ : __ |
![]() | 1 | Pogo Jumpsnap out, snap BACK — the retraction is the speed | 3 × 4 | | ![]() | 2 | Farmer Carryclinch clamp — squeeze, tall posture, heavy elbows | 3 × 20 m | kg | | ![]() | 3 | Russian Twistfloor to fist — hips rotate first, hand arrives last | 3 × 8/side | |
Phase 5 · Fighter Downregulation & Flexibility4-6 min · hip & hamstring length, hanging traction, corner breathing | Time__ : __ |
![]() | 1 | Hamstring Stretchsteady breathing rhythm | 45 s/side | | ![]() | 2 | Child's Posesteady breathing rhythm | 60 s | | ![]() | 3 | Box Breathing1-min rest: hands down, deep nasal breaths, corner mindset | 4-4-4-4 · 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
