5 minute AMRAP
Dorsal Demise
Local muscle burn · Localized Trap · intensity 3 of 5
The workout
As many rounds as possible in 5 minutes of:
Overview
Dorsal Demise is 15 superman pull-downs, 15 reverse snow angels, and 10 glute bridge walkouts. The work moves through the upper back and the glutes instead of sitting on one muscle.
Muscles worked
Glutes
Upper back
Energy systems
These are overlapping contributions. This workout is not assigned to one energy system.
- Glycolytic: High
- Oxidative: Low
- Neuromuscular: Moderate
Training effect
Immediate demand
5 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 15 superman pull-downs, 15 reverse snow angels, and 10 glute bridge walkouts.
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
Stack pull, sweep, and hinge until the posterior chain fails. No resting the chest between snow-angel sweeps.
Keep each round about the same length. Do not drop the superman pull-downs to keep the other sets moving.
The movements
Superman Pull-downs
You must create artificial tension. If you just wave your arms in the air, you are wasting your time.
What not to do. Letting the chest drop toward the floor as the elbows pull back.
Reverse Snow Angels
Do not let your hands rest on the floor during the sweep. Keep constant tension on the upper back and rear deltoids.
What not to do. Letting the arms bend as they pass the shoulders.
Glute Bridge Walkouts
If you rush this, your hamstrings will instantly cramp. Move in slow, deliberate micro-steps.
What not to do. Letting the hips sink as the feet travel outward.
Why these movements
The work moves through the upper back and the glutes instead of sitting on one muscle.
Scaling
Keep every movement in the round. Drop reps on the hardest piece before you drop a movement.
Superman Pull-downs
- 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.
Reverse Snow Angels
- 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.
Glute Bridge Walkouts
- 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.
Mistakes and who it is for
- Opening the superman pull-downs at a sprint makes the superman pull-downs the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting the superman pull-downs shrink so the rest of the round can speed up changes the workout on the page.
Suited to someone who wants 5 minutes through Superman Pull-downs, Reverse Snow Angels, Glute Bridge Walkouts.
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
- Tactical Down-Regulate
Same upper back and glutes, same clock
- Spinal Lock
Same upper back and glutes, longer clock
- Backdraft
Same upper back, longer clock
Run it with friends
Dorsal Demise runs on a shared countdown: share a rally link, everyone gets the same 5-minute clock, and the leaderboard updates as people log rounds.