10 minute AMRAP
The Rower's Pace
Cardio capacity · Engine Room · intensity 3 of 5
The workout
As many rounds as possible in 10 minutes of:
- 5 Burpees
- 10 T-Press Ups
- 30 Jumping Jacks
Overview
The Rower's Pace is 5 burpees, 10 t-press ups, and 30 jumping jacks. The work moves through the full body and the upper back instead of sitting on one muscle.
Muscles worked
Full body
Upper back
Energy systems
These are overlapping contributions. This workout is not assigned to one energy system.
- Glycolytic: Moderate
- Oxidative: High
- Neuromuscular: Low
Training effect
Immediate demand
10 minutes, intensity 3 of 5. Today the limiter is 30 jumping jacks.
Intended stimulus
The same capacity work, with movements you can repeat for the whole clock. On this workout that is 5 burpees, 10 t-press ups, and 30 jumping jacks.
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 jumping jacks is where the round gets hard. The other movements still have to be finished after it.
Pacing
Small burpee dose, then a rear-delt press, recover on the jacks. Find a conversational cadence by round two.
30 jumping jacks is where the round gets long. That set is where a planned break belongs. If that set falls apart, shorten the burpees on the next round rather than rushing it.
The movements
Burpees
Find a breathing cadence. Exhale on the drop, inhale on the floor, exhale on the jump. If you hold your breath on burpees, you will redline in 45 seconds.
What not to do. Sagging hips in the plank position.
T-Press Ups
The range of motion on this is naturally very short. Do not force your chest higher by straining your neck. Focus entirely on the squeeze in the back of your shoulders.
What not to do. Craning the neck to force the chest higher than the rear delts can drive.
Jumping Jacks
Use this movement for active recovery. When paired with burpees or mountain climbers, the jumping jack is your opportunity to catch your breath.
What not to do. Bending the elbows so the hands never meet overhead.
Why these movements
The work moves through the full body and the upper back instead of sitting on one muscle.
Scaling
Keep the round short enough to repeat. Drop reps so you can stay moving, rather than resting the round into a different workout.
Burpees
- 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.
T-Press Ups
- 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.
Jumping Jacks
- 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 burpees at a sprint makes the jumping jacks the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting 30 jumping jacks fail before you break it is how the next round gets longer.
Suited to someone who wants 10 minutes through Burpees, T-Press Ups, Jumping Jacks.
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
- Endurance Tow
Same upper back, longer clock
- Flash Point
Same upper back, shorter clock
- Shock Front
Same upper back, longer clock
Run it with friends
The Rower's Pace runs on a shared countdown: share a rally link, everyone gets the same 10-minute clock, and the leaderboard updates as people log rounds.