Warm-Up · RAMPRaise → Activate → Mobilise → Potentiate · ≈ 12 min · one pass | Time__ : __ |
![]() | 1 | Jump RopeRaise · relaxed wrists, quiet feet | 3 min | | ![]() | 2 | World's Greatest StretchMobilise · long exhale in deepest position | 3/side | | ![]() | 3 | Cat-CowMobilise · segment by segment with breath | 8 + 8 | | ![]() | 4 | Squat JumpPotentiate · CNS primer, land silent | 2 × 5 | |
A · Bodyweight Ladder21-15-9 · unbroken as long as form holds · time it | Time__ : __ |
![]() | 1 | Bodyweight Squataim unbroken; break early if form slips | 21-15-9 | | ![]() | 2 | Push-Upaim unbroken; break early if form slips | 21-15-9 | | ![]() | 3 | Burpeeaim unbroken; break early if form slips | 21-15-9 | |
Progression: Wave loading: week 1-2 build volume, week 3-4 build load, week 5 test the time-to-beat. B · Loaded Ladder15-12-9 · heavier as reps drop · rest smart | Time__ : __ |
![]() | 1 | Kettlebell Swingcrisp hip snap every rep | 15-12-9 | kg | | ![]() | 2 | Curtsy Lungetall posture, ribs stacked | 15-12-9 | kg | | ![]() | 3 | Pull-Upcrush grip, shoulders packed | 15-12-9 | kg | |
| E · Finisher2 rounds · empty the tank · nothing left after | Time__ : __ |
![]() | 1 | Sled Dragstay low, drive the ground away | 2 × 20 m heavy | kg | | ![]() | 2 | Rowing Machine — steadyhold target pace, no fade | 2 × 45 s | |
Rounds D · Midline2 rounds · slow and owned · 45 s rest between rounds | Time__ : __ |
![]() | 1 | GHD Sit-Upno lumbar extension | 3 × 12 | | ![]() | 2 | Windshield Wiperquality over speed, always | 3 × 10 | |
Rounds Cool-Down · Targeted≈ 10 min · today's tissues get the minutes | Time__ : __ |
![]() | 1 | Easy Walk — deep breathsBring HR under 100 before you stretch | 3 min | | ![]() | 2 | Figure-Four StretchLunges done — glutes get the minute | 45 s/side | | ![]() | 3 | Couch StretchSquats done — quads & hip flexors first | 60 s/side | | ![]() | 4 | Box Breathing4-4-4-4 — leave calmer than you arrived | 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
