5 minute AMRAP
Flash Flood
Blood Shunt · intensity 3 of 5
The workout
As many rounds as possible in 5 minutes of:
How to run it
Lateral lower-body power paired with horizontal upper-body pressing.
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
Skater Jumps (Total)
"Load the hip, explode off the edge." Think of a speed skater pushing off the ice.
Keep the chest up. Looking down at the floor rounds the back and cuts off your airway.
Wide-Grip Push-ups
"Screw your hands into the floor." Point your index fingers straight ahead and twist outward to create torque in the shoulder capsule.
Breathe in on the descent, aggressively exhale on the press. Do not hold your breath, or your heart rate will redline instantly.
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
Flash Flood runs on a shared countdown: share a rally link, everyone gets the same5-minute clock, and the leaderboard updates as people log rounds.