15 minute AMRAP
The Long Haul
Blood Shunt · intensity 3 of 5
The workout
As many rounds as possible in 15 minutes of:
- 20 Air Squats
- 10 Pike Push-ups
- 40 Jumping Jacks
How to run it
A pure aerobic triplet. Settle into a conversational pace immediately.
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
Air Squats
"Tear the floor apart with your feet." This externally rotates the femur, activating the glutes and preventing the knees from caving in.
Let gravity do the work on the way down. Pull yourself into the bottom quickly, then explode up. Use your arms for rhythm.
Pike Push-ups
"Look at your toes, not the floor." Tucking the chin keeps the cervical spine neutral and targets the deltoids correctly.
Keep your legs straight. If your hamstrings are tight, widen your foot stance to maintain the high hip position.
Jumping Jacks
"Long arms, rigid legs." Do not do lazy, bent-elbow jumping jacks. Force full range of motion in the shoulder capsule.
Use this movement for active recovery. When paired with burpees or mountain climbers, the jumping jack is your opportunity to catch your breath.
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 Long Haul runs on a shared countdown: share a rally link, everyone gets the same15-minute clock, and the leaderboard updates as people log rounds.