10 minute AMRAP
Anti-Rotation
Core under fatigue · Midline Tension · intensity 3 of 5
The workout
As many rounds as possible in 10 minutes of:
Overview
Anti-Rotation is 16 plank shoulder taps, 10 jump squats, and 30 butt kicks. The jump squats and the plank shoulder taps trade the quads and the shoulders. 30 butt kicks is the long piece, and it keeps the legs in the work, so the quads do not get a rest before the next round.
Muscles worked
Full body
Quads
Shoulders
Energy systems
These are overlapping contributions. This workout is not assigned to one energy system.
- Glycolytic: Moderate
- Oxidative: Moderate
- Neuromuscular: Moderate
Training effect
Immediate demand
10 minutes, intensity 3 of 5. Today the limiter is the butt kicks.
Intended stimulus
The style is built so a trunk position has to survive the moving reps. On this workout that is 16 plank shoulder taps, 10 jump squats, and 30 butt kicks.
Repeated practice
Repeat the same workout and compare the score. What can change over weeks is how long that pace lasts. One time through does not produce that change.
Body-composition context
Body weight changes with the rest of how you eat and train. This workout is one piece of work on one day.
Expected feel
30 butt kicks is where the round gets hard. The other movements still have to be finished after it.
Pacing
Widen your stance on the taps to physically prevent your hips from swaying.
Keep each round about the same length. Do not drop the butt kicks to keep the other sets moving.
The movements
Plank Shoulder Taps
Widen your feet. A wider base of support kills the rotation in the hips, making the core work harder but the movement faster.
What not to do. Widening the feet to steady the hips instead of holding them still.
Jump Squats
You only need an inch of air to make it plyometric. Don't waste energy jumping for the ceiling.
What not to do. Landing with straight legs instead of absorbing the impact into a bend.
Butt Kicks
Lean slightly forward from the ankles (not the waist) to maintain an aggressive, forward-driving posture even while stationary.
What not to do. Kicking the heels out behind rather than straight up to the glutes.
Why these movements
The jump squats and the plank shoulder taps trade the quads and the shoulders. 30 butt kicks is the long piece, and it keeps the legs in the work, so the quads do not get a rest before the next round.
Scaling
Keep a brace or a hollow position in every round. Drop the moving reps before you drop the position that makes the trunk work.
Plank Shoulder Taps
- From the knees. Knees down, straight line from knees to shoulders.
- Hands elevated. Hands on a bench or step. The higher the surface, the less you carry.
Jump Squats
- Step instead of jump. Same pattern, same range, no flight. Keeps the pace without the landing.
- Lower and slower. Keep the jump but cut the height and take the landing softly.
Butt Kicks
- Low impact. Keep one foot down throughout — march the pattern instead of running it.
- Slower cadence. Same movement, fewer beats per minute. Cadence is the dial, not the shape.
Mistakes and who it is for
- Opening the plank shoulder taps at a sprint makes the butt kicks the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting the butt kicks shrink so the rest of the round can speed up changes the workout on the page.
Suited to someone who wants 10 minutes through Plank Shoulder Taps, Jump Squats, Butt Kicks.
Scoring and progression
Work through the movements in the order listed, then start the next round. Your score is the number of complete rounds plus any reps of the round you were partway through when the clock hit zero — written as rounds plus reps, so seven full rounds and twelve reps is7+12.
Progression is repeating this workout and comparing that score. The page does not promise a change from one time through.
Related workouts
- Rotational Lock
Same shoulders and quads, longer clock
- Perimeter Defense
Same shoulders and quads, longer clock
- System Flush
Same shoulders and quads, longer clock
Run it with friends
Anti-Rotation runs on a shared countdown: share a rally link, everyone gets the same 10-minute clock, and the leaderboard updates as people log rounds.