Warm-Up · RAMPPhase 1 · Stance & neck prep · hips, wrists, cervical · 6-8 min | Time__ : __ |
![]() | 1 | Bear Crawllive in the low stance — chest up, hips loaded | 8 + 8 | | ![]() | 2 | Thoracic Rotationsteady breathing rhythm | 2 × 10 | | ![]() | 3 | Wrestler Bridgeneck isometrics 70% effort, 10-s holds, zero movement | 2 × 10 s each way | |
Phase 2 · Level-Change, Footwork & Reaction8-10 min · low-stance bursts, full recovery · react to the call | Time__ : __ |
![]() | 1 | Shuttle Runreact to the shot, not the setup — sprawl heavy, hips down | 5 × 10 s | | ![]() | 2 | Side Stepposture survives fatigue — flat back even gassed | 5 × 10 s | |
Phase 3 · Explosive Mat Power12-15 min · ground-to-feet explosiveness · 100% intent · rest 90 s | Time__ : __ |
![]() | 1 | Medicine Ball Slamfinish every rep with a violent hip snap | 5 × 4 | | ![]() | 2 | Squat Jumpground to feet under 2 seconds — every single time | 4 × 4 | |
Progression: Loading rule: grip goes last in the session or it steals everything before it. Thick-grip pulls, timed hangs, bear-hug carries weekly — the squeeze wins scrambles. | Phase 4 · Wrestling Strength & Neck/Grip Armor18-22 min · heavy compounds + neck/grip finishers · rest 2-3 min | Time__ : __ |
![]() | 1 | Step-Upposture survives fatigue — flat back even gassed | 3 × 6 | kg | | ![]() | 2 | Landmine Pressposture survives fatigue — flat back even gassed | 3 × 6 | kg | | ![]() | 3 | Hanging Leg Raiseposture survives fatigue — flat back even gassed | 3 × 8/side | |
Phase 5 · Spinal Decompression & Mat Recovery4-6 min · hanging traction after neck work, hip release, breathwork | Time__ : __ |
![]() | 1 | Dead Hangsteady breathing rhythm | 2 × 30 s | | ![]() | 2 | Overhead Lat Stretchsteady breathing rhythm | 45 s/side | | ![]() | 3 | Box Breathingsteady breathing rhythm | 4-4-4-4 · 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
