10 minute AMRAP
The Diverter
Upper-lower switch · Blood Shunt · intensity 3 of 5
The workout
As many rounds as possible in 10 minutes of:
Overview
The Diverter is 16 reverse lunges, 8 diamond push-ups, and 10 sprawls. The reverse lunges and the diamond push-ups trade the quads and the arms.
Muscles worked
Arms
Full body
Glutes
Quads
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: High
- Neuromuscular: High
Training effect
Immediate demand
10 minutes, intensity 3 of 5. Today the limiter is the arms, along with 16 reverse lunges.
Intended stimulus
The same upper-lower switch, held long enough that the work keeps moving while the heart rate stays up. On this workout that is 16 reverse lunges, 8 diamond push-ups, and 10 sprawls.
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
16 reverse lunges is where the round gets hard. The other movements still have to be finished after it.
Pacing
The sprawls will tax the core right after the triceps fail. Lock the plank tightly.
Keep each round about the same length. Do not drop the reverse lunges to keep the other sets moving.
The movements
Reverse Lunges (Total)
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.
Diamond Push-ups
Muscular failure happens suddenly here. Break your sets earlier than you think you need to.
What not to do. Letting the elbows drift outward as the set gets hard.
Sprawls
Keep a wide stance. Landing with your feet outside your hands reduces the distance your hips have to travel and speeds up the transition to standing.
What not to do. Landing the plank with the hips high instead of level with the shoulders.
Why these movements
The reverse lunges and the diamond push-ups trade the quads and the arms.
Scaling
Keep an upper-body movement and a lower-body movement in the same round. Drop reps on both before you drop one of them.
Reverse Lunges (Total)
- 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.
Diamond 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.
Sprawls
- Step the feet. Step back and step in instead of jumping. Same shape, no impact.
- Hands elevated. Hands on a bench or step so the floor never comes all the way up to you.
- No jump at the top. Stand tall and reach instead of leaving the floor.
Mistakes and who it is for
- Opening the reverse lunges at a sprint makes the reverse lunges the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting the reverse lunges shrink so the rest of the round can speed up changes the workout on the page.
Suited to someone who wants 10 minutes through Reverse Lunges (Total), Diamond Push-ups, Sprawls.
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
- Shock Front
Same quads and arms, longer clock
- The Steady State
Same quads and arms, longer clock
- Aerobic Shift
Same quads, longer clock
Run it with friends
The Diverter runs on a shared countdown: share a rally link, everyone gets the same 10-minute clock, and the leaderboard updates as people log rounds.