5 minute AMRAP
Gravity Well
Upper-lower switch · Blood Shunt · intensity 3 of 5
The workout
As many rounds as possible in 5 minutes of:
Overview
Gravity Well is 15 glute bridges and 10 diamond push-ups. The glute bridges and the diamond push-ups trade the glutes and the arms.
Muscles worked
Arms
Glutes
Energy systems
These are overlapping contributions. This workout is not assigned to one energy system.
This workout departs from its style on the profile below.
- Glycolytic: High
- Oxidative: Low
- Neuromuscular: High
Training effect
Immediate demand
5 minutes, intensity 3 of 5. Today the limiter is the arms, along with 15 glute bridges.
Intended stimulus
The style is built to switch the upper body and the lower body inside one round. On this workout that is 15 glute bridges and 10 diamond push-ups.
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
15 glute bridges is where the round gets hard. The other movements still have to be finished after it.
Pacing
Rapid transition from supine to prone. Squeeze the glutes aggressively; protect the triceps.
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 glute bridges be the set that collapses.
The movements
Glute Bridges
Keep your toes slightly elevated off the floor to force the drive exclusively through your heels and hamstrings.
What not to do. Driving through the toes rather than the heels, which brings the quads in.
Diamond Push-ups
Muscular failure happens suddenly here. Break your sets earlier than you think you need to.
What not to do. Letting the elbows drift outward as the set gets hard.
Why these movements
The glute bridges and the diamond push-ups trade the glutes and the arms.
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.
Glute Bridges
- 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.
Diamond Push-ups
- Hands elevated. Hands on a bench, chair or step. The higher the surface, the easier the rep.
- From the knees. Knees down, hips in line with the shoulders — do not let the hips pike up.
- Partial range. Lower as far as you can control and press back. Depth grows as you do.
Mistakes and who it is for
- Opening the glute bridges at a sprint makes the glute bridges the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting the glute bridges shrink so the rest of the round can speed up changes the workout on the page.
Suited to someone who wants 5 minutes through Glute Bridges, Diamond Push-ups.
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
- Tension Shift
Same glutes and arms, longer clock
- The Vault
Same glutes, longer clock
- Dorsal Barricade
Same glutes and arms, longer clock
Run it with friends
Gravity Well runs on a shared countdown: share a rally link, everyone gets the same 5-minute clock, and the leaderboard updates as people log rounds.