10 minute AMRAP
Iron Scapula
Core under fatigue · Midline Tension · intensity 3 of 5
The workout
As many rounds as possible in 10 minutes of:
Overview
Iron Scapula is 15 supine floor scapular shrugs, 12 dead bugs, and 10 back widow. The work moves through the upper back and the midline instead of sitting on one muscle.
Muscles worked
Midline
Upper back
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 supine floor scapular shrugs.
Intended stimulus
The style is built so a trunk position has to survive the moving reps. On this workout that is 15 supine floor scapular shrugs, 12 dead bugs, and 10 back widow.
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
15 supine floor scapular shrugs is where the round gets hard. The other movements still have to be finished after it.
Pacing
Isolation into anti-extension into floor press. Arms locked on the shrugs; crush the lower back on the dead bugs.
Keep each round about the same length. Do not drop the supine floor scapular shrugs to keep the other sets moving.
The movements
Supine Floor Scapular Shrugs
This is a micro-movement. Your torso will barely leave the floor. If your elbows bend, your triceps are taking over the work. Keep the arms locked and force the scapula to do the job.
What not to do. Bending the elbows so the triceps steal the work from the scapula.
Dead Bugs
Speed is your enemy here. Move deliberately to maximize time under tension.
What not to do. Letting the extended arm and leg drop fast rather than lowering slowly.
Back Widow
Do not turn this into a core crunch. Your lower back and glutes must stay anchored to the floor. The only reason your torso lifts is because your lats and rhomboids are pressing the earth away.
What not to do. Turning the lift into a crunch so the lower back and hips leave the floor.
Why these movements
The work moves through the upper back and the midline instead of sitting on one muscle.
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.
Supine Floor Scapular Shrugs
- Shorter lift. Drive into the floor but only lift as high as you can control without the hips or neck cheating.
- Hold the squeeze. Reach the top and freeze for a count instead of cycling reps. Same drive, less fatigue management.
Dead Bugs
- Knees bent. Bend the knees to shorten the lever. The shorter it is, the lighter it is.
- Partial range. Move only through the range where you can keep the lower back on the floor.
Back Widow
- Shorter lift. Drive into the floor but only lift as high as you can control without the hips or neck cheating.
- Hold the squeeze. Reach the top and freeze for a count instead of cycling reps. Same drive, less fatigue management.
Mistakes and who it is for
- Opening the supine floor scapular shrugs at a sprint makes the supine floor scapular shrugs the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting the supine floor scapular shrugs shrink so the rest of the round can speed up changes the workout on the page.
Suited to someone who wants 10 minutes through Supine Floor Scapular Shrugs, Dead Bugs, Back Widow.
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
- Active Sonar
Same upper back and midline, same clock
- Dorsal Span
Same upper back and midline, longer clock
- Iron Scapula Grind
Same upper back and midline, longer clock
Run it with friends
Iron Scapula runs on a shared countdown: share a rally link, everyone gets the same 10-minute clock, and the leaderboard updates as people log rounds.