Warm-Up · RAMPPhase 1 · Stance & neck prep · hips, wrists, cervical · 6-8 min | Time__ : __ |
![]() | 1 | Inchwormlive in the low stance — chest up, hips loaded | 8 + 8 | | ![]() | 2 | Thoracic Rotationsteady breathing rhythm | 2 × 10 | | ![]() | 3 | Neck Flexion Isometric — hand resistneck 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 | Cariocalive in the low stance — chest up, hips loaded | 3 × 10 s | | ![]() | 2 | Side Stepposture survives fatigue — flat back even gassed | 3 × 10 s | |
Phase 3 · Explosive Mat Power3 periods · 6 × (15 s scramble burst : 30 s active rest) · 2 min between periods | Time__ : __ |
![]() | 1 | Kettlebell Swingscramble pace: 10-20 s everything, then breathe | 15 s : 30 s × 6 | | ![]() | 2 | Battle Ropeground to feet under 2 seconds — every single time | 15 s : 30 s × 6 | | ![]() | 3 | Sprawlposture survives fatigue — flat back even gassed | 15 s : 30 s × 6 | |
Rounds Progression: Peak rule: cutting weight? Strength holds, volume drops — 2 crisp sets, hydrate around neck work, nothing new in competition week. | Phase 4 · Wrestling Strength & Neck/Grip Armor18-22 min · heavy compounds + neck/grip finishers · rest 2-3 min | Time__ : __ |
![]() | 1 | Hip Thrustposture survives fatigue — flat back even gassed | 3 × 6 | kg | | ![]() | 2 | Bench Pressposture survives fatigue — flat back even gassed | 3 × 6 | kg | | ![]() | 3 | Suitcase Carrycrush grip — squeeze like a scramble depends on it | 3 × 25 m | kg | |
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 | Figure-Four 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. |
