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 | Bear Crawlsteady 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 | Side Steplive in the low stance — chest up, hips loaded | 3 × 10 s | | ![]() | 2 | Cariocaposture survives fatigue — flat back even gassed | 3 × 10 s | |
Phase 3 · Explosive Mat Power12-15 min · ground-to-feet explosiveness · 100% intent · rest 90 s | Time__ : __ |
![]() | 1 | Kettlebell Swingfinish every rep with a violent hip snap | 3 × 3 | kg | | ![]() | 2 | Burpeeground to feet under 2 seconds — every single time | 4 × 4 | |
| Phase 4 · Wrestling Strength & Neck/Grip Armor18-22 min · heavy compounds + neck/grip finishers · rest 2-3 min | Time__ : __ |
![]() | 1 | Chin-Upcrush grip — squeeze like a scramble depends on it | 2 × 5 | kg | | ![]() | 2 | Bent-Over Rowposture survives fatigue — flat back even gassed | 3 × 8 | kg | | ![]() | 3 | Farmer Carrycrush grip — squeeze like a scramble depends on it | 3 × 25 m | kg | |
Progression: Peak rule: cutting weight? Strength holds, volume drops — 2 crisp sets, hydrate around neck work, nothing new in competition week. 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. |
