5 minute AMRAP
The Hull Breach
Midline Tension · intensity 3 of 5
The workout
As many rounds as possible in 5 minutes of:
- 8 Burpees
- 15 Hollow Rocks
How to run it
Breathing heavily during a hollow rock feels like suffocating. Pin the lower back to the floor and fight for position.
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
Burpees
"Drop fast, snap up faster." Do not waste energy lowering yourself into a strict push-up. Throw yourself to the deck safely and use the hips to violently snap the feet back under the body.
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.
Hollow Rocks
"Maintain the rigid crescent moon."
The rocking motion should be miniature. If your lower back peels off the floor, you are using momentum, not your core.
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 Hull Breach runs on a shared countdown: share a rally link, everyone gets the same5-minute clock, and the leaderboard updates as people log rounds.