15 minute AMRAP
The Trinity
Systemic Shift · intensity 3 of 5
The workout
As many rounds as possible in 15 minutes of:
- 20 Air Squats
- 10 Hand-Release Push-ups
- 15 V-Ups
How to run it
The gold standard. Distributes the load evenly across all three regions.
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.
Hand-Release Push-ups
"Squeeze the shoulder blades together." Lifting the hands isn't a rest; it's an active contraction of the upper back.
This enforces a dead-stop and prevents cheating the depth. Use this variation to humble users who claim they can do 50 push-ups unbroken.
V-Ups
"Fold like a steel trapdoor."
If you bend your knees to reach your toes, you are cheating the lower abdominals.
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 Trinity runs on a shared countdown: share a rally link, everyone gets the same15-minute clock, and the leaderboard updates as people log rounds.