Warm-Up · RAMPRaise → Activate → Mobilise → Potentiate · ≈ 12 min · one pass | Time__ : __ |
![]() | 1 | Rowing Machine — steadyRaise · smooth pulls, nose breathing | 4 min | | ![]() | 2 | World's Greatest StretchMobilise · long exhale in deepest position | 3/side | | ![]() | 3 | Hip CirclesMobilise · open the hips for volume ahead | 8/dir | | ![]() | 4 | Goblet SquatPotentiate · grooves today's squat pattern | 2 × 6 | |
A · Main Strength — Hingeramp-up → top set → back-offs · rest 2-3 min · tempo 3-1-X-1 | Time__ : __ |
![]() | 1 | Rack Pullhips back, shins vertical | ramp ×4 | kg | | ![]() | 2 | Rack Pullheavy but crisp — no grinding | 1 × 3 | kg | | ![]() | 3 | Rack Pullquality over speed, always | 3 × 3 −10% | kg | |
Progression: All back-offs clean at RPE ≤ 8 → add 2.5 kg to the top set next time. Miss → repeat the load. B · Farmer Carry Medley4 trips · do not set the load down mid-trip · rest 90 s | Time__ : __ |
![]() | 1 | Farmer Carrycrush grip, shoulders packed | 25 m | kg | | ![]() | 2 | Suitcase Carrytall posture, ribs stacked | 25 m | kg | | ![]() | 3 | Overhead Carrybig brace, bar speed honest | 25 m | kg | |
Rounds Progression: Log every load and every time box — next week's card asks for 2% more. | B · Upper Superset3 rounds · pair back-to-back · rest 90 s after each pair | Time__ : __ |
![]() | 1 | Push Presstall posture, ribs stacked | 3 × 6-8 | kg | | ![]() | 2 | Pull-Upcrush grip, shoulders packed | 3 × 6-8 | kg | |
Rounds D · Midline2 rounds · slow and owned · 45 s rest between rounds | Time__ : __ |
![]() | 1 | Plankanti-rotation — nothing moves | 3 × 10/side | | ![]() | 2 | Pallof Pressno lumbar extension | 3 × 40 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 | Hamstring StretchHinges done — soft knee, fold from the hip | 45 s/leg | | ![]() | 3 | Overhead Lat StretchPulling done — breathe into the ribcage | 45 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. |
