Warm-Up · RAMPRaise → Activate → Mobilise → Potentiate · ≈ 12 min · one pass | Time__ : __ |
![]() | 1 | Jump RopeRaise · relaxed wrists, quiet feet | 3 min | | ![]() | 2 | Glute BridgeActivate · 2-s squeeze before heavy hinging | 2 × 12 | | ![]() | 3 | Dead BugActivate · ribs down, back glued to floor | 2 × 8 | | ![]() | 4 | Squat JumpPotentiate · CNS primer, land silent | 2 × 5 | |
A · Tabata 120 s on / 10 s off × 8 · all-out | Time__ : __ |
![]() | 1 | Burpeeaim unbroken; break early if form slips | 20/10 × 8 | |
B · Tabata 220 s on / 10 s off × 8 · all-out | Time__ : __ |
![]() | 1 | Kettlebell Snatchaim unbroken; break early if form slips | 20/10 × 8 | |
C · Tabata 320 s on / 10 s off × 8 · all-out | Time__ : __ |
![]() | 1 | Double-Undersaim unbroken; break early if form slips | 20/10 × 8 | |
| D · HIIT Combo Finisher4 rounds · empty the tank · nothing left after | Time__ : __ |
![]() | 1 | Wall Ballcrisp hip snap every rep | 8 reps | | ![]() | 2 | Split Jumpland silent, absorb through hips | 6 reps | | ![]() | 3 | Hill Sprintfast turnover, light feet | 20 m | |
Rounds Progression: Wave loading: week 1-2 build volume, week 3-4 build load, week 5 test the time-to-beat. D · Midline2 rounds · slow and owned · 45 s rest between rounds | Time__ : __ |
![]() | 1 | Side Plankanti-rotation — nothing moves | 2 × 30 s | | ![]() | 2 | Body Sawno lumbar extension | 2 × 30 s | |
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 | Calf Stretch WallJumps done — long calves, straight knee | 45 s/leg | | ![]() | 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. |
