AMRAP With Friends

15 minute AMRAP

Shock Front

Upper-lower switch · Blood Shunt · intensity 4 of 5

The workout

As many rounds as possible in 15 minutes of:

Overview

Shock Front is 12 combat sprawls, 10 diamond push-ups, 12 w-press ups, and 8 broad jumps. The work moves through the full body, the arms, the upper back, and the quads instead of sitting on one muscle.

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: High
  • Neuromuscular: High

Training effect

Immediate demand

15 minutes, intensity 4 of 5. Today the limiter is the arms.

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 12 combat sprawls, 10 diamond push-ups, 12 w-press ups, and 8 broad jumps.

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

Fifteen minutes at I4 — sprawls and broad jumps carry the metabolic load while diamonds and Ws hold structural tension. Do not soft-pedal the presses.

Keep the later rounds moving at the same size as the early ones. Do not drop the combat sprawls to keep the other sets moving.

The movements

Combat Sprawls

You must land with your entire foot completely flat on the mat when returning from the plank. Landing on your toes in this wide stance places severe shearing force on the knee capsule and kills your ability to rebound.

What not to do. Landing the feet inside the hands, leaving no room to lift the chest.

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.

W-Press Ups

Avoid excessively arching your lower back to cheat the range of motion. If your hips pop off the floor, you are losing the isolation in your mid-back. Keep your neck relaxed and look straight up.

What not to do. Arching the lower back until the hips leave the floor to fake extra range.

Broad Jumps

For an AMRAP, do not aim for maximum distance on every jump. Aim for a consistent, sustainable 4-5 foot bound that allows for rapid turnarounds.

What not to do. Landing stiff-legged rather than sinking into a partial squat.

Why these movements

The work moves through the full body, the arms, the upper back, and the quads instead of sitting on one muscle.

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.

Combat 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.

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.

W-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.

Broad Jumps

  • Step instead of jump. Same pattern, same range, no flight. Keeps the pace without the landing.
  • Lower and slower. Keep the jump but cut the height and take the landing softly.

Mistakes and who it is for

  • Opening the combat sprawls at a sprint makes the combat sprawls the piece that falls apart.
  • Resting until you feel fresh between movements removes the point of keeping them in one round.
  • Spending the first minutes hard leaves the later rounds as a different, slower workout.

Suited to someone who wants 15 minutes through Combat Sprawls, Diamond Push-ups, W-Press Ups, Broad Jumps.

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

  • Aero-Dorsal

    Same upper back and quads, shorter clock

  • Backdraft

    Same upper back and quads, shorter clock

  • Crossfire

    Same upper back and quads, longer clock

Run it with friends

Shock Front runs on a shared countdown: share a rally link, everyone gets the same 15-minute clock, and the leaderboard updates as people log rounds.

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