ON RAMP SESSION 1

5 Rounds

• 7 Dumbbell Shoulder Press
• 10 Air Squat

Coaches Notes:

For this workout, you'll start a clock or stopwatch and complete 7 presses followed immediately by 10 air squats. That is one round. After that, do another 4 rounds. When you've done your final squat in your final round, you'll check the time on the clock or watch. That is the score you will log for this workout.

When choosing a weight for the presses, the dumbbell(s) should feel light enough that you can perform all 7 reps in a row without needing to rest. Take your time with both movements and practice solid technique. Be sure to watch the Technique Videos for the press and squat by swiping left or tapping the right arrow on the video above!

ON RAMP SESSION 2

8 Minute AMRAP
(As Many Rounds and Reps As Possible in 8 Minutes)

• 16 Single Unders -OR- Toe Taps
• 8 Alternating Unweighted Lunge
• 4 Push Up

Coaches Notes:

For this one, you'll set up a timer counting down (or up, whatever you prefer) from 8 minutes. Start the timer and perform 16 single unders or 16 toe taps, then 8 lunges (alternating legs each time, 4 per leg), and finally 4 push ups. After the 4th push up, you've completed one round. You'll continue to cycle through those movements until 8 minutes are up.

Let's say you're able to complete 5 full rounds in 7 minutes. With the 1 minute remaining, you'll do as many reps in the 6th round as you can until 8:00. If you were able to perform 16 single unders (or toe taps) and 3 lunges, your score would be 5 rounds + 19 additional reps.

The lunges are alternating, which means you'll perform a lunge on a different leg each rep. For 8 alternating reps, you'll be doing 4 per leg.

Be sure to watch the Technique Videos for the Push Up and the Lunge. If you are having trouble with either (or both) of the movements, check out the Customizations for more accessible options.

ON RAMP SESSION 3

9 Rounds

• 6 Dumbbell Deadlift
• 3 Burpee

Coaches Notes:

This workout is very straightforward. You'll start a clock or stopwatch and do 6 deadlifts and then immediately do 3 burpees. That's one round. Repeat 8 more times for a total of 9 rounds. At the end of your ninth round, check the time on the clock or watch. That is the score you will log for this workout.

Choose a weight for the deadlifts that allows you to move well and perform all 6 reps in a row without taking a break. That doesn't mean you need to move quickly, but that you are confident and comfortable with the weight you've chosen.

Take your time with the burpee reps. It is a big movement but is manageable when performed step by step. To set yourself up for success for both of these movements, watch the Technique Videos provided above.

ON RAMP SESSION 4

5 Rounds

• 30 Seconds of Air Squat
• 30 Seconds of Inverted Row -OR- Dumbbell Bent Over Row
• 30 Seconds of Continuous Movement
  --Rest 30 Seconds--

Coaches Notes:

We recommend having a running clock visible for this workout. You'll start the clock and from 0:00-0:30, you'll perform as many air squats as you can. At 0:30, you'll transition to performing as many inverted rows as you can until 1:00. At 1:00, you'll choose a movement to move through continuously until 1:30. At that point, you'll rest until 2:00. That's one round. To complete 5 rounds, you'll repeat all of that until 10:00.

Keep a running count of the reps you perform. So, if you do 10 squats then you'd start counting the inverted rows at 11. If you perform 13 inverted rows, your running count at the end of round 1 would be 23. Jot that number down on a scrap sheet of paper or whiteboard, then start your count over in round 2. At the end of the workout, you'll add those 5 numbers together, and that's your score!

For the continuous movement, your options include jogging, biking, rowing, toe taps, quick low step ups, jumping jacks, mountain climbers, hop/skip overs, single unders... pretty much anything that keeps you moving and gets your heart rate up.

If you have a bar and rack or low gymnastics rings to perform Inverted Rows, go with that movement option! If not, go with the Bent Over Rows!

As always, be sure to watch the Technique Video for the Squat and whichever Row variation you choose before tackling this workout!

ON RAMP SESSION 5

3 Sets

Each Set is 3 Rounds of:

• 12 Kettlebell Eye Level Swing -OR- Dumbbell Eye Level Swing
• 8 Sit Up

--Rest 1 Minute Between Sets--

Coaches Notes:

For this one, you'll start a clock or stopwatch and perform 12 eye level swings followed by 8 sit ups. That is one round. You'll do 12 and 8 two more times, for a total of 3 rounds. That's one set. At this point, you'll look at the clock and rest for exactly one minute from that time. Then you'll do another 3 rounds of 12 and 8. That's the second of three sets. Rest another minute before completing your final set. When you perform your final sit up in the third round of the last set, check the time on the clock - that's your score!

Choose a weight for the swings that allows you to find a smooth rhythm and focus on the drive of your lower body. If it's so heavy that you aren't able to perform all 12 reps in a row, we recommend switching to a lighter load. If you don't have anything lighter, reduce the reps to 8. Be sure to watch the Technique Video for this movement so you know how best to perform it!

For the sit ups, if you're struggling to perform these smoothly or without grabbing at your knees when you're sitting forward, check out the Customizations as there are options to make this movement more accessible.

ON RAMP SESSION 6

10 Minute AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)

• 7 Dumbbell Hang Power Clean
• 7 Dumbbell Shoulder Press
• 7 Low Jump -OR- Low Jump Over

Coaches Notes:

For this workout, set a timer counting down from 10 minutes (or up to 10 minutes, whatever you prefer). Start the timer and perform 7 hang power cleans, followed by 7 shoulder presses, and then 7 low jump or low jump overs. After the 7th jump, you've completed one round. Continue cycling through these movements as many times as you can until 10 minutes are up.

Let's say you complete your 8th round with 30 seconds remaining in the 10 minutes. Continue to do as many reps as you can in the 9th round until the 10 minutes are up. If you do an additional 7 hang power cleans and 2 presses before time is up, your score is 8 rounds + 9 additional reps.

Be sure to watch the Technique Videos for the Hang Power Clean and Shoulder Press! For the low jump or low jump over, we want you to jump onto or over an object that you are comfortable with. That may be a small box, a stack of bumper plates, or a line in the floor!

ON RAMP SESSION 7

4 Rounds

• 1 Minute of Continuous Movement
• 16 Alternating Unweighted Step Up
• 8 Push Up

Coaches Notes:

Start a stopwatch or clock and being to move continuously until the time hits 1:00. At that point, you'll move onto 16 step ups (alternating legs each rep, doing 8 per leg). After those step ups, you'll perform 8 push ups. At that point, you've completed one round. Do that all three mores times. When you've finished your fourth round, check the time - that's your score!

For the continuous movement, your options include jogging, biking, rowing, toe taps, quick low step ups, jumping jacks, mountain climbers, hop/skip overs, single unders... pretty much anything that keeps you moving and gets your heart rate up.

The step ups are alternating, which means you'll perform a step up on a different leg each rep. For 16 alternating reps, you'll be doing 8 per leg.

Be sure to watch the Technique Videos for the Step Up and the Push Up! Reducing the height of the step is a great way to make that movement more accessible. Browse the Customizations for push ups if you struggle to perform those from your toes!

ON RAMP SESSION 8

3 Sets

Each Set is a 4 Min AMRAP
(As Many Rounds and Reps As Possible in 4 Minutes)

• 6 (Right) Dumbbell Hang Power Snatch
• 6 (Left) Dumbbell Hang Power Snatch
• 20 Hop Over -OR- Skip Over

Coaches Notes:

From start to finish, this workout will take 14 minutes. It'll likely be best to have a running clock counting up from 0:00. When the clock starts, perform 6 hang power snatches on your right arm and then 6 snatches on your left arm. After that, do 20 hop or skip overs. That's one round. Like the previous AMRAPs you've done, you'll continue to cycle through 6/6/20 as many times as you can until 4:00. Then, you'll rest 4:00-5:00. Then you'll work again 5:00-9:00, rest 9:00-10:00, and do your final set from 10:00-14:00. You should start over at the beginning for each 4-minute set.

If you perform 4+10 in your first set, 4+7 in the second, and 3+18 in the third, your score is the total rounds combined + the total additional reps combined. So 4+4+3=11 and 10+7+18=35 - your score is 11+35.

Be sure to watch the Technique Video for the Hang Power Snatch before getting after this workout!! Choose a weight that you can do 6 reps in a row with on both arms.

For the hop or skip overs, we want you to be moving side to side. If you can jump over an object or a line in the floor with both feet at the same time - do that!! If not, a skip over (or even a sideways step over) is a great option. Every hop/skip/step is 1 rep.

ON RAMP SESSION 9

5 Rounds

• 30 Single Unders -OR- Toe Taps
• 15 Dumbbell Deadlift
• 12 Inverted Row

--Rest 30 Seconds Between Rounds--

Coaches Notes:

Hopefully at this point in the program, you're feeling more comfortable with how to go about timing and scoring these workouts. But, just in case, we'll continue to explain!

You'll start a clock or stopwatch and perform 30 single unders or toe taps (whichever you prefer), then move on to 15 deadlifts, and then 12 inverted rows. Check the clock at this point and rest for 30 seconds from that time. Once your 30 seconds of rest is over, start a new round. You'll continue this pattern until you've done 5 rounds total. Check the time when you complete your final inverted row. That's the time you'll put as your score!

Each of these movements have been practiced in previous sessions, but if you need a review, check out the Technique Videos for the deadlift and inverted row. The single unders / toe taps should only take 20-35 seconds. If you choose the jump rope option but are tripping up a lot, just move to performing toe taps. We don't want you guys spending the entire workout frustrated by the jump rope.

ON RAMP SESSION 10

10 Rounds

• 5 Burpee
• 10 Dumbbell Hang Power Clean

Coaches Notes:

This one is super simple! But keep in mind that simple does not necessarily mean easy!

You'll start the timer and do 5 burpees followed immediately by 10 hang power cleans. That's one round. Continue repeating 5/10 until you've done a total of 10 rounds. The time on the clock when you complete your final hang power clean is your score!

Find a smooth, steady pace on the burpees. Those 5 reps shouldn't take you longer than 45 seconds to complete. If you need to customize, that's OK! Check out the Customizations for some other options.

For the hang power cleans, go with a weight that you can do all 10 reps with in a row for the first half of the workout. It's OK if in those later rounds you need to take a break at the halfway point before finishing those 10 reps.

As always, check out the Technique Videos is you need a refresher on these movements!

ON RAMP SESSION 11

14 Minute AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)

• 7 Low Jump -OR- Low Jump Over
• 14 Goblet Squat
• 7 Low Jump -OR- Low Jump Over
• 14 Lying Leg Lifts

Coaches Notes:

You're so close to completing the On Ramp program! Keep up the great work!

For this one, you'll set a timer counting down from 14:00 (or up to 14:00, whatever you prefer). When the timer starts, you'll do 7 low jumps or jump overs, followed by 14 goblet squats, then another 7 low jumps or jump overs, and then finish the round with 14 lying leg lifts. Continue to cycle through those movements as many times as you can until 14 minutes are up.

Let's say you complete 6 full rounds and still have 2 minutes remaining in the 14 minutes. Proceed to the 7th round and do as many reps as you can. If you're able to do 7 low jumps, 14 goblet squats, 7 low jumps, and 10 lying leg lifts, your score is 6+38.

The best way to perform a goblet squat is the EXACT same as the air squat, only now you will hold a weight at your chest to make it a little more challenging. Go with a weight that's light enough to keep your chest proud and your torso as upright as possible for all of your squats. If you notice your form is breaking down, either go with a lighter weight or skip the weight altogether and just do air squats!

The lying leg lifts are very simple but challenging! Break these up early every 4-7 reps. While you're performing a few reps in a row, try not to let your heels touch the ground between reps!

ON RAMP SESSION 12

5 Rounds

• 1 Minute of Continuous Movement
• 1 Minute of Alternating Dumbbell Hang Power Snatch
• 1 Minute of Alternating Unweighted Lunge

Coaches Notes:

Congratulations!!! You've made it to the final session of the SP On Ramp program! We are so proud of you. Let's finish off strong!

From start to finish, this workout is 19 minutes. If you set up a running clock counting upward, you'll move continuously from 0:00-1:00, then do as many hang power snatches as you can from 1:00-2:00, then as many lunges as you can from 2:00-3:00. That's one round. At 3:00, you'll rest until 4:00, then start a new round there. Continue to follow this pattern until you hit the 19:00 mark.

You'll keep a running count of your hang power snatches and lunges only. Use your rest time to jot down your reps so that at the end of the workout, you can add them all together to get your score!

For the hang power snatch, you will switch hands each rep. We recommend switching at the hips, but if you feel comfortable switching in the air, that works too! Every rep will count toward your total. The same goes for the lunges. So right is 1, left is 2, right is 3, so on and so forth...

Be sure to watch the Technique Videos for the Hang Power Snatch and the Lunge if you need to review these movements.