Specific Ramp: Today's Workout at 40, 60 and 80%

A warm-up that rehearses the exact moves of the day's workout in three passes of rising intensity. It primes the patterns you are about to load and flags any aches before the hard block.

How to play

1. Preview: the teacher shows the four exercises of the main workout and the class sets them up in order at four cones (1 min).
2. 40% pass: 30 s per exercise in slow motion with a short range, walking between cones (3 min).
3. 60% pass: same order, conversational pace and full range; partners check one technique point per exercise (3 min).
4. 80% pass: 20 s per exercise close to working pace, with a 10 s jog between cones (2 min).
5. Check-in: everyone gives a thumbs up or sideways; anyone feeling pain talks to the teacher before the main block (1 min).

Rules

• No skipping passes: 80% only comes after 40% and 60%.
• If a move hurts in the slow pass, say so and swap it before adding load.
• Keep space between pairs so nobody gets hit while moving.
• The percentages are about feel, not top speed: no racing in the warm-up.

Variations

Adaptations

• Limited mobility: rehearse each exercise in its seated or supported version, keeping all three intensities.
• Hearing impairment: pass changes are also signaled with 2, 3 or 4 fingers.
• Knee pain: in the 80% pass, replace any jump with a quick step.

Learning goals

• Prepare the exact patterns that will be loaded.
• Build warm-up intensity step by step.
• Spot aches before high effort.

Equipment for a class of 25

• stopwatch: 1
• cones: 4

Teacher tip

Write the four exercises on a whiteboard or tape a sheet to each cone so you don't waste time explaining. The classic mistake is going all-out in the second pass: call it out loud.

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