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15 minute AMRAP

The Citadel

Core under fatigue · Midline Tension · intensity 3 of 5

The workout

As many rounds as possible in 15 minutes of:

Overview

The Citadel is 20 russian twists, 10 t-push-ups, and 30 lateral line hops. The lateral line hops and the t-push-ups trade the quads 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: Moderate

Training effect

Immediate demand

15 minutes, intensity 3 of 5. Today the limiter is the lateral line hops.

Intended stimulus

The style is built so a trunk position has to survive the moving reps. On this workout that is 20 russian twists, 10 t-push-ups, and 30 lateral line hops.

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 lateral line hops is where the round gets hard. The other movements still have to be finished after it.

Pacing

High rotational demand on both the floor and the press. Keep your eyes locked on your hands during the T-Push-ups.

Keep the later rounds moving at the same size as the early ones. Do not drop the lateral line hops to keep the other sets moving.

The movements

Russian Twists

Cross your ankles to lock the lower body and isolate the rotation to the thoracic spine.

What not to do. Swinging the arms across the body while the shoulders stay square.

T-Push-ups

Widen your foot stance slightly to provide a more stable base during the rotational phase.

What not to do. Rotating from the arm alone while the hips stay flat to the floor.

Lateral Line Hops

Keep your eyes up. Looking down at the line naturally rounds the shoulders and constricts the airway.

What not to do. Letting the feet come apart in the air and landing one at a time.

Why these movements

The lateral line hops and the t-push-ups trade the quads and the chest.

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.

Russian Twists

  • 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.

T-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.

Lateral Line Hops

  • 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 russian twists at a sprint makes the lateral line hops 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 Russian Twists, T-Push-ups, Lateral Line Hops.

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 Citadel 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