BEGINNERS ON-RAMP WORKOUTS

OnRamp 008


SESSION 1

Skills

Squat | Push Up | Body Row (Ring Rows)

Workout of the Day

200M run

15-12-9

squat/pushup/body row

200M run


SESSION 2

Skills

Dead lift

Standing press and Push Press

Workout of the Day

10!

Med ball dead lift
Push press


SESSION 3

Skills

Rower

Thruster

Workout of the Day

3 Rounds for time

Row 200m

10 Thrusters


SESSIONĀ 4

Skills

Pull Ups (Box Pull Ups, Banded, Strict, Kipping)

Walking Lunges

Workout of the Day

3 Rounds for Time:

Run 200m

Lunge 10m

10 Jumping Pull Ups


SESSIONĀ 5

Skills

Shoulder Mobility

Presses (Strict Press, Push Press revision & Push Jerk)

Knees to Elbows (or scales, Knee raises or kipping knee ups)

Workout of the Day

3 Rounds for Time

400m row or run

5 Knees to Elbows (K2E)

10 Push Press


SESSION 6

Skills

Wall ball Throws

Foot Clamp on Rope / Rope Climbs

Workout of the Day

5 Rounds for Time

10 Wall Ball Shots

5 Push Ups


SESSION 7

Skills

Kipping Pull Ups Revision

Knees to Elbows Revision

Toes to Bar Progression (if possible)

Workout of the Day

Chipper:

Run 400m

30 lunges (15 each leg)

15 Thrusters (Bar)

15 Knees to Elbows

30 Walking Lunges Overhead

Run or Row 400m


SESSION 8

Skills

Burgener Warm Up

Cleans (Muscle, Power and Squat)

Sit ups

Workout of the Day

10!

Barbell Hang Power Cleans

Butterfly Sit ups


SESSION 9

Skills

Box Jumps

Back Squats

Workout of the Day

3 Rounds for Time

400m run

15 Box Jumps

15 Push ups


SESSION 10

Skills

Snatches (Muscle, Power, Squat)

Hand Stand Push Ups (including scales on bands and Box)

Workout of the Day

AMRAP 10 Minutes

10 Power Snatch (or DB Snatch)

10 Overhead Lunges (5 each leg)


SESSIONĀ 11

Skills

Kettlebell Swings

Skipping (Single unders and Double Unders)

Workout of the Day

200m Run

21-15-9

Kettlebell Swings | Double Unders

200m Run


SESSION 12

Skills

Review:

Clean and Jerk

Snatches

Workout of the Day

Repeat workout from session 1 for time

200M run

15-12-9

squat/pushup/body row

200M run


We would like to reference the NorCal On-Ramp program written by Nicki Violetti in the Performance Menue (Issue 56) June 2009 who wrote the program (which we have slightly changed).