5 minute AMRAP
The Acid Bath
Localized Trap · intensity 3 of 5
The workout
As many rounds as possible in 5 minutes of:
How to run it
The active hold at the end traps lactic acid. Keep the chest tall during the hold.
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
Jump Squats
"Land like a ninja." Absorb the impact by landing on the mid-foot and instantly bending the knees. Never land with locked joints.
You only need an inch of air to make it plyometric. Don't waste energy jumping for the ceiling.
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.
Bottom Squat Hold
"Pry the floor apart." Do not rest passively on your joints; maintain violent muscular tension in the glutes and quads.
Lactic acid floods the legs rapidly here. Breathe deep into your diaphragm to delay the panic reflex.
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 Acid Bath runs on a shared countdown: share a rally link, everyone gets the same5-minute clock, and the leaderboard updates as people log rounds.