Blood Shunt AMRAPs
Peripheral Heart Action — pairs a high-output lower body movement directly with an upper body movement. Fast, breathless, chaotic.
How it changes with the clock
Aerobic Blood Shunt — 10 minutes
The format survives the time jump by shifting from couplets to triplets — a low-interference bridge movement keeps the heart rate redlined while blood physically travels from the upper to the lower extremities.
42 Blood Shunt workouts
- The Piston
10 Air Squats, 10 Hand-Release Push-ups
- Shock & Awe
10 Jump Squats, 20 Plank Shoulder Taps
- The Pendulum
12 Alternating Lunges, 8 Pike Push-ups
- System Override
10 Tuck Jumps, 10 Commando Planks (Up-Downs)
- Gravity Well
15 Glute Bridges, 10 Diamond Push-ups
- Flash Flood
12 Skater Jumps (Total), 10 Wide-Grip Push-ups
- The See-Saw
10 Surrenders (Kneel-to-Stand), 15 Plank Jacks
- Pulse Spike
12 Jumping Lunges (Total), 8 Dive-Bomber Push-ups
- The Metronome
15 Fast Air Squats, 10 T-Push-ups (Rotate & Reach)
- Whiplash
8 Broad Jumps (Turn and repeat), 12 Standard Push-ups
- The Ripcord
12 Skater Jumps (Total), 10 Back Widow
- Reverse Flow
8 Broad Jumps (Turn and repeat), 10 W-Press Ups
- Dorsal Spike
15 Fast Air Squats, 15 Superman Pull-downs
- Flash Point
5 Burpees, 8 W-Press Ups, 10 Jump Squats
- The Valve
15 Air Squats, 10 Hand-Release Push-ups, 30 Mountain Climbers
- Arterial Shift
20 Alternating Lunges (Total), 10 Pike Push-ups, 30 Jumping Jacks
- The Regulator
20 Glute Bridges, 10 Standard Push-ups, 20 High Knees
- High Tide
12 Jump Squats, 12 Commando Planks, 20 Lateral Line Hops
- The Centrifuge
10 Surrenders, 8 Dive-Bomber Push-ups, 30 Double-Tap Jumps
- Vascular Drive
10 Combat Sprawls, 12 Plank Shoulder Taps, 15 Air Squats
- Pressure Cooker
8 Broad Jumps, 10 Wide Push-ups, 20 Skater Jumps (Total)
- Crimson Flow
5 Bear Crawl to Broad Jumps, 10 T-Push-ups, 30 Butt Kicks
- The Diverter
16 Reverse Lunges (Total), 8 Diamond Push-ups, 10 Sprawls
- The Hemodynamic
15 Fast Air Squats, 10 Down-Ups, 20 Fast Calf Raises
- The Rip Tide
30 Jumping Jacks, 12 Back Widow, 15 Air Squats
- Backdraft
30 Double-Tap Jumps (Penguin Taps), 10 T-Press Ups, 16 Reverse Lunges (Total)
- Aero-Dorsal
30 High Knees (Total), 12 W-Press Ups, 20 Skater Jumps (Total)
- The Long Haul
20 Air Squats, 10 Pike Push-ups, 40 Jumping Jacks
- Deep Circulation
20 Reverse Lunges (Total), 12 Hand-Release Push-ups, 20 Sprawls
- The Piston Grind
20 Glute Bridges, 10 Dive-Bomber Push-ups, 30 Mountain Climbers
- Sustained Pressure
16 Surrenders, 12 Wide Push-ups, 30 High Knees
- The Marathon Shunt
10 Combat Sprawls, 16 Commando Planks, 30 Skater Jumps
- Aerobic Shift
20 Alternating Lunges, 10 T-Push-ups, 40 Double-Tap Jumps
- The Steady State
20 Air Squats, 10 Diamond Push-ups, 20 Down-Ups
- Arterial Endurance
8 Bear Crawl to Broad Jumps, 16 Plank Shoulder Taps, 40 Butt Kicks
- The Metronome
20 Single-Leg Glute Bridges (10/leg), 10 Standard Push-ups, 40 Jumping Jacks
- System Flush
16 Reverse Lunges, 10 Pike Push-ups, 30 Mountain Climbers
- Arterial Pull
20 Alternating Lunges (Total), 12 Back Widow, 40 Double-Tap Jumps
- Dorsal Tow
8 Burpees, 12 W-Press Ups, 30 High Knees
- Venous Return
20 Reverse Lunges (Total), 12 T-Press Ups, 30 Mountain Climbers
- Shock Front
12 Combat Sprawls, 10 Diamond Push-ups, 12 W-Press Ups, 8 Broad Jumps
- The Undertow
10 Burpees, 10 Broad Jumps, 12 Hand-Release Push-Ups
Train it with your squad
Share a rally link and everyone runs the same clock, with the leaderboard updating live as rounds get logged.
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