15 minute AMRAP
The Equalizer
Systemic Shift · intensity 3 of 5
The workout
As many rounds as possible in 15 minutes of:
How to run it
Getting off the floor is the tax here. Use the lunges to steady your breathing.
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.
The movements
Down-Ups
"Stand tall and proud." The rep is not complete until your knees and hips are locked out and your shoulders are behind your collarbone.
This movement is all about hip-hinge efficiency. Minimize the time spent with your hands on the floor.
Alternating Lunges
"Ride the elevator, not the escalator." Drop straight down. Do not shift your bodyweight aggressively forward over your toes.
Reverse lunges are superior for AMRAPs. They protect the deceleration forces on the knee and allow for a faster, springier return to the standing position.
Plank Knee-to-Elbows
"Crunch the obliques sideways."
Keep hips completely level to avoid shifting the workload to the hip flexors.
Scaling it
Every movement here is bodyweight, so the scaling lever is volume rather than load. If a round is taking longer than about ninety seconds, halve the reps and keep the round count moving — the point of an AMRAP is continuous work, and a round you grind through in four minutes teaches you less than three rounds at a pace you can repeat.
Run it with friends
The Equalizer runs on a shared countdown: share a rally link, everyone gets the same15-minute clock, and the leaderboard updates as people log rounds.