AMRAP With Friends

10 minute AMRAP

Static Lock

Core under fatigue · Midline Tension · intensity 3 of 5

The workout

As many rounds as possible in 10 minutes of:

Overview

Static Lock is a 15-second hollow hold, 10 reverse lunges, and 20 high knees. The round opens with a 15-second hollow hold. Doing the reverse lunges still comes after it, not as a rest earned by the hold.

Muscles worked

Energy systems

These are overlapping contributions. This workout is not assigned to one energy system.

This workout departs from its style on the profile below.

  • Glycolytic: Moderate
  • Oxidative: Moderate
  • Neuromuscular: High

Training effect

Immediate demand

10 minutes, intensity 3 of 5. Today the limiter is the hollow hold before the reverse lunges.

Intended stimulus

The style is built so a trunk position has to survive the moving reps. On this workout that is a 15-second hollow hold, 10 reverse lunges, and 20 high knees.

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 hold is the start of the round. The next movement still has to be done after it, not as a rest earned by the hold.

Pacing

The lunges force the core to act as a static brace immediately after the hollow hold.

Do not shorten the hollow hold to reach the reverse lunges. The hold is the start of the round. The next movement still has to be done after it.

The movements

Hollow Hold

Fatigue causes the back to arch. Regress the movement immediately by tucking your knees toward your chest when this happens.

What not to do. Letting the lower back arch away from the floor as the legs tire.

Reverse Lunges

Keep your torso completely upright. Leaning forward shifts the load to the lower back and robs the quads of the intended tension.

What not to do. Stepping back too short, which forces the front shin to angle over the toe.

High Knees

Land lightly on the balls of your feet. If you are stomping flat-footed, you are destroying your momentum and your knees.

What not to do. Leaning back to swing the knees higher instead of keeping the torso stacked.

Why these movements

The round opens with a 15-second hollow hold. Doing the reverse lunges still comes after it, not as a rest earned by the hold.

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.

Hollow Hold

  • 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.

Reverse Lunges

  • Hold a support. One hand on a wall or chair for balance. The legs still do the work.
  • Shorter range. Drop only as far as you can stand back up from without pushing off your hands.

High Knees

  • 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 hollow hold at a sprint makes the hollow hold the piece that falls apart.
  • Cutting the hollow hold short to reach the reverse lunges removes the hold the round starts with.
  • Letting 20 high knees fail before you break it is how the next round gets longer.

Suited to someone who wants 10 minutes through Hollow Hold, Reverse Lunges, High Knees.

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

Run it with friends

Static Lock runs on a shared countdown: share a rally link, everyone gets the same 10-minute clock, and the leaderboard updates as people log rounds.

Start this workoutMore 10 minute AMRAPs