AMRAP With Friends

15 minute AMRAP

The Apex

Local muscle burn · Localized Trap · intensity 3 of 5

The workout

As many rounds as possible in 15 minutes of:

Overview

The Apex is 20 glute bridges, 10 dive-bomber push-ups, and 20 butterfly sit-ups. The glute bridges and the dive-bomber push-ups trade the glutes and the chest.

Muscles worked

Energy systems

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

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

Training effect

Immediate demand

15 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 20 glute bridges, 10 dive-bomber push-ups, and 20 butterfly sit-ups.

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

A massive demand on the posterior chain transitioning directly into anterior flexion.

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

The movements

Glute Bridges

Keep your toes slightly elevated off the floor to force the drive exclusively through your heels and hamstrings.

What not to do. Driving through the toes rather than the heels, which brings the quads in.

Dive-Bomber Push-ups

This is a slow, tension-heavy movement. Focus on continuous, unbroken motion rather than speed.

What not to do. Skipping the return swoop and pressing straight back to the start.

Butterfly Sit-ups

The butterfly leg position mechanically disables the hip flexors, forcing pure abdominal contraction. Do not use your arms to swing forward.

What not to do. Letting the knees rise off the floor to help the torso up.

Why these movements

The glute bridges and the dive-bomber 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.

Glute Bridges

  • 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.

Dive-Bomber 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.

Butterfly Sit-ups

  • 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.

Mistakes and who it is for

  • Opening the glute bridges at a sprint makes the glute bridges 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 Glute Bridges, Dive-Bomber Push-ups, Butterfly Sit-ups.

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

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

Start this workoutMore 15 minute AMRAPs