Engine Room AMRAPs
Pure Cardio — zero muscular bottlenecks, only lung capacity and mental fortitude. High-velocity, low-resistance movements requiring constant, unbroken rhythm.
How it changes with the clock
Sustained Engine — 10 minutes
Gravity and impact are the enemy at 10 minutes — bounce for 600 seconds and your Achilles fail before your lungs. Sustained Engine swaps joint-destroying plyometrics for sweeping, rhythmic compound work to keep the heart rate redlined safely.
Sustained Engine — 15 minutes
Gravity and repetitive impact are the enemies at 15 minutes — pure plyometric bouncing will snap Achilles tendons before lungs fail. Sustained Engine uses sweeping, rhythmic compound triplets that demand heavy oxygen intake while protecting the joints.
41 Engine Room workouts
- The Gas Pedal
10 Burpees, 20 Jumping Jacks
- Redline
30 Mountain Climbers (Total), 30 High Knees (Total)
- The Sprinter's Tax
12 Sprawls (No-Push-up Burpees), 20 Lateral Line Hops
- Lateral Combustion
15 Skater Jumps (Total), 15 Jumping Jacks
- The Phantom Rope
30 Double-Tap Jumps (Penguin Taps), 10 Down-Ups
- The Turbine
20 High Knees (Total), 20 Butt Kicks (Total), 10 Jump Squats
- Cross-Current
20 Cross-Body Mountain Climbers, 10 Sprawls
- The Boomerang
5 Broad Jumps (With backpedal return), 20 High Knees
- Rapid Fire
15 Half-Burpees (Plank to squat stance), 15 Jumping Jacks
- The Escalator
5 Burpees, 10 Mountain Climbers, 15 Jumping Jacks
- Posterior Turbine
10 Sprawls, 12 Back Widow
- The Draft
30 High Knees (Total), 10 T-Press Ups
- Aft Engine
15 Half-Burpees (Plank to squat stance), 15 Reverse Snow Angels
- The Locomotive
10 Down-Ups, 20 Air Squats
- Steady State
12 Sprawls, 24 Mountain Climbers
- The Pacing Trap
8 Burpees, 16 Alternating Lunges
- Aerobic Flush
15 Air Squats, 30 Jumping Jacks
- The Treadmill
10 Half-Burpees, 20 Skater Jumps (Total)
- Rhythmic Fire
10 Combat Sprawls, 20 Jumping Jacks
- The Long Stride
16 Reverse Lunges, 30 Mountain Climbers
- The Cruiser
5 Burpees, 15 Air Squats, 30 Butt Kicks
- Constant Current
12 Sprawls, 24 Cross-Body Mountain Climbers
- The Oscillator
10 Down-Ups, 20 High Knees
- The Oarsman
10 Down-Ups, 10 Back Widow, 20 Mountain Climbers (Total)
- Steady Traction
10 Combat Sprawls, 12 W-Press Ups, 30 Butt Kicks (Total)
- The Rower's Pace
5 Burpees, 10 T-Press Ups, 30 Jumping Jacks
- The Pacesetter
10 Combat Sprawls, 20 Air Squats, 30 Mountain Climbers
- Steady Altitude
8 Burpees, 16 Alternating Lunges, 30 Jumping Jacks
- The Rhythmic Grind
10 Down-Ups, 20 Skater Jumps (Total), 30 Butt Kicks
- Aerobic Threshold
12 Sprawls (Standard), 24 Air Squats, 24 Lateral Line Hops
- The Long Stride
15 Combat Sprawls, 15 Reverse Lunges, 30 High Knees
- The Cadence
10 Half-Burpees, 20 Air Squats, 30 Cross-Body Mountain Climbers
- Endurance Protocol
5 Bear Crawl to Broad Jumps, 15 Air Squats, 40 Double-Tap Jumps
- The Cruiser
10 Burpees, 20 Skater Jumps, 30 Mountain Climbers
- Systemic Flush
15 Jump Squats, 15 Sprawls (Standard), 30 Butt Kicks
- The Engine Block
12 Down-Ups, 24 Alternating Lunges, 30 Jumping Jacks
- The Rower's Engine
10 Combat Sprawls, 15 Back Widow, 30 Jumping Jacks
- Steady Draft
10 Half-Burpees, 12 T-Press Ups, 30 Cross-Body Mountain Climbers
- Endurance Tow
12 Down-Ups, 12 W-Press Ups, 30 Butt Kicks
- The Washout
20 Air Squats, 15 Reverse Snow Angels, 30 High Knees (Total)
- First Contact
15 Air Squats, 15 Strict Sit-Ups, 10 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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