10 minute AMRAP
Posterior Strike
Local muscle burn · Localized Trap · intensity 3 of 5
The workout
As many rounds as possible in 10 minutes of:
Overview
Posterior Strike is 10 sphinx push-ups and 10 glute bridge walkouts. The glute bridge walkouts and the sphinx push-ups trade the glutes and the chest.
Muscles worked
Chest
Glutes
Energy systems
These are overlapping contributions. This workout is not assigned to one energy system.
- Glycolytic: High
- Oxidative: Low
- Neuromuscular: Moderate
Training effect
Immediate demand
10 minutes, intensity 3 of 5. Today the limiter is the sets being the same size.
Intended stimulus
The round spreads the work across more than one region. On this workout that is 10 sphinx push-ups and 10 glute bridge walkouts.
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
The sets are the same size. The round gets hard when one of them breaks.
Pacing
Walk the heels out away from the hips on the bridges to torch the hamstrings.
Keep each round about the same length. Do not drop the sphinx push-ups to keep the other sets moving.
The movements
Sphinx Push-ups
Keep your elbows tucked tight to your ribs to maximize triceps recruitment and protect the shoulder joint.
What not to do. Dropping the knees to the floor to make the press easier.
Glute Bridge Walkouts
If you rush this, your hamstrings will instantly cramp. Move in slow, deliberate micro-steps.
What not to do. Letting the hips sink as the feet travel outward.
Why these movements
The glute bridge walkouts and the sphinx push-ups trade the glutes and the chest.
Scaling
Keep every movement in the round. Drop reps on the hardest piece before you drop a movement.
Sphinx Push-ups
- Hands elevated. Hands on a bench, chair or step. The higher the surface, the easier the rep.
- From the knees. Knees down, hips in line with the shoulders — do not let the hips pike up.
- Partial range. Lower as far as you can control and press back. Depth grows as you do.
Glute Bridge Walkouts
- Shorter range. Lift only as high as you can hold the position without arching the back.
- Both legs. Drive through both feet instead of one.
Mistakes and who it is for
- Opening the sphinx push-ups at a sprint makes the sphinx push-ups the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting the sphinx push-ups shrink so the rest of the round can speed up changes the workout on the page.
Suited to someone who wants 10 minutes through Sphinx Push-ups, Glute Bridge Walkouts.
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
- The Apex
Same chest and glutes, longer clock
- The Triad
Same chest and glutes, longer clock
- The Metronome
Same chest and glutes, longer clock
Run it with friends
Posterior Strike runs on a shared countdown: share a rally link, everyone gets the same 10-minute clock, and the leaderboard updates as people log rounds.