AMRAP With Friends

5 minute AMRAP

Flash Point

Upper-lower switch · Blood Shunt · intensity 4 of 5

The workout

As many rounds as possible in 5 minutes of:

Overview

Flash Point is 5 burpees, 8 w-press ups, and 10 jump squats. The jump squats and the w-press ups trade the quads and the upper back.

Muscles worked

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 4 of 5. Today the limiter is the jump squats.

Intended stimulus

The style is built to switch the upper body and the lower body inside one round. On this workout that is 5 burpees, 8 w-press ups, and 10 jump squats.

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

10 jump squats is where the round gets hard. The other movements still have to be finished after it.

Pacing

Pure anaerobic sprint — low reps so you never stop moving. Redline immediately and hold unbroken.

The clock is short enough to start near the pace you can hold. Do not spend the first minute looking for a rhythm, and do not let the jump squats be the set that collapses.

The movements

Burpees

Find a breathing cadence. Exhale on the drop, inhale on the floor, exhale on the jump. If you hold your breath on burpees, you will redline in 45 seconds.

What not to do. Sagging hips in the plank position.

W-Press Ups

Avoid excessively arching your lower back to cheat the range of motion. If your hips pop off the floor, you are losing the isolation in your mid-back. Keep your neck relaxed and look straight up.

What not to do. Arching the lower back until the hips leave the floor to fake extra range.

Jump Squats

You only need an inch of air to make it plyometric. Don't waste energy jumping for the ceiling.

What not to do. Landing with straight legs instead of absorbing the impact into a bend.

Why these movements

The jump squats and the w-press ups trade the quads and the upper back.

Scaling

Keep an upper-body movement and a lower-body movement in the same round. Drop reps on both before you drop one of them.

Burpees

  • Step the feet. Step back and step in instead of jumping. Same shape, no impact.
  • Hands elevated. Hands on a bench or step so the floor never comes all the way up to you.
  • No jump at the top. Stand tall and reach instead of leaving the floor.

W-Press Ups

  • Shorter lift. Drive into the floor but only lift as high as you can control without the hips or neck cheating.
  • Hold the squeeze. Reach the top and freeze for a count instead of cycling reps. Same drive, less fatigue management.

Jump Squats

  • Step instead of jump. Same pattern, same range, no flight. Keeps the pace without the landing.
  • Lower and slower. Keep the jump but cut the height and take the landing softly.

Mistakes and who it is for

  • Opening the burpees at a sprint makes the jump squats the piece that falls apart.
  • Resting until you feel fresh between movements removes the point of keeping them in one round.
  • Letting the jump squats shrink so the rest of the round can speed up changes the workout on the page.

Suited to someone who wants 5 minutes through Burpees, W-Press Ups, Jump Squats.

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

Run it with friends

Flash Point runs on a shared countdown: share a rally link, everyone gets the same 5-minute clock, and the leaderboard updates as people log rounds.

Start this workoutMore 5 minute AMRAPs