4-Point Cascade AMRAPs
The Cascade — four movements sequenced to rotate stress through engine, push, legs, and midline so fatigue cascades through the body instead of pooling in one muscle group, keeping you moving for the full 20 minutes.
13 4-Point Cascade workouts
- The Baseline
20 Jumping Jacks, 10 Hand-Release Push-ups, 20 Air Squats, 10 V-Ups
- Tactical Shift
20 High Knees, 10 Pike Push-ups, 20 Reverse Lunges, 10 Plank Shoulder Taps
- The Vanguard
15 Combat Sprawls, 15 Glute Bridges, 20 Skater Jumps, 10 Dead Bugs
- Overwatch
20 Mountain Climbers, 10 T-Push-ups, 15 Jump Squats, 10 Strict Sit-ups
- The Perimeter
20 Lateral Line Hops, 10 Dive-Bomber Push-ups, 20 Alternating Lunges, 10 Commando Planks
- Shockwave
15 Down-Ups, 10 Diamond Push-ups, 15 Fast Calf Raises, 15 Butterfly Sit-ups
- The Sentinel
20 Butt Kicks, 10 Sphinx Push-ups, 20 Single-Leg Glute Bridges (Total), 10 Russian Twists
- Crossfire
20 Cross-Body Climbers, 10 Standard Push-ups, 15 Bodyweight Good Mornings, 20 Double-Tap Jumps
- The Piston
15 Half-Burpees, 10 Wide Push-ups, 20 Air Squats, 10 Alternating Bird-Dogs
- Atmosphere
20 Skater Jumps, 15 Superman Raises, 15 Combat Sprawls, 10 Plank Knee-to-Elbows
- Scapular Shift
20 Skater Jumps, 12 Back Widow, 10 Wide Push-ups, 15 Strict Sit-Ups
- The Cross-Draft
20 Cross-Body Climbers, 12 T-Press Ups, 15 Jump Squats, 16 Dead Bugs
- Posterior Vanguard
15 Down-Ups, 15 Supine Floor Scapular Shrugs, 20 Reverse Lunges, 20 Double-Tap Jumps
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