Combat Sprawls

How to do it

From a wide, low defensive crouch, plant both hands on the floor. Violently kick both feet back into a rigid high plank. Instantly pull the knees forward, jumping the feet wide to land flat-footed on the outside of your hands. Lift your hands and chest to return to the defensive crouch, never fully standing or locking out the hips.

The coaching cue

"Drop to evade, recover to defend." The hips must remain low; if you stand all the way up, you are giving your quads an unearned rest. You must live in the tension.

What changes inside an AMRAP

You must land with your entire foot completely flat on the mat when returning from the plank. Landing on your toes in this wide stance places severe shearing force on the knee capsule and kills your ability to rebound.

Common mistakes

• Landing the feet inside the hands, leaving no room to lift the chest.
• Stepping the feet back one at a time instead of kicking both together.

Workouts that use combat sprawls

• Vascular Drive

  10 minute AMRAP — 10 Combat Sprawls, 12 Plank Shoulder Taps, 15 Air Squats

• The Marathon Shunt

  15 minute AMRAP — 10 Combat Sprawls, 16 Commando Planks, 30 Skater Jumps

• Shock Front

  15 minute AMRAP — 12 Combat Sprawls, 10 Diamond Push-ups, 12 W-Press Ups, 8 Broad Jumps

• Rhythmic Fire

  10 minute AMRAP — 10 Combat Sprawls, 20 Jumping Jacks

• Steady Traction

  10 minute AMRAP — 10 Combat Sprawls, 12 W-Press Ups, 30 Butt Kicks (Total)

• The Pacesetter

  15 minute AMRAP — 10 Combat Sprawls, 20 Air Squats, 30 Mountain Climbers

• The Long Stride

  15 minute AMRAP — 15 Combat Sprawls, 15 Reverse Lunges, 30 High Knees

• The Rower's Engine

  15 minute AMRAP — 10 Combat Sprawls, 15 Back Widow, 30 Jumping Jacks

• Static Equilibrium

  15 minute AMRAP — 20s Hollow Hold, 10 Combat Sprawls, 20 Skater Jumps

• Tension Span

  15 minute AMRAP — 15 Strict Sit-ups, 15 Superman Raises, 20 Combat Sprawls

• Dorsal Span

  15 minute AMRAP — 15 Strict Sit-Ups, 12 Back Widow, 15 Combat Sprawls

• The Gridlock

  20 minute AMRAP — 10 Combat Sprawls, 15 Leg Raises, 20 Glute Bridges, 30 High Knees

• The Steady Rower

  20 minute AMRAP — 10 Combat Sprawls, 12 W-Press Ups, 20 Glute Bridges, 30 Mountain Climbers

• The Vanguard

  20 minute AMRAP — 15 Combat Sprawls, 15 Glute Bridges, 20 Skater Jumps, 10 Dead Bugs

• Atmosphere

  20 minute AMRAP — 20 Skater Jumps, 15 Superman Raises, 15 Combat Sprawls, 10 Plank Knee-to-Elbows

• Iron Will

  20 minute AMRAP — 20s Hollow Hold, 15 Combat Sprawls, 10 T-Push-ups, 20 Skater Jumps

• The Shield

  20 minute AMRAP — 20s Hollow Hold, 10 Diamond Push-ups, 20 Fast Calf Raises, 15 Combat Sprawls

• The Iron Yoke

  20 minute AMRAP — 20s Hollow Hold, 12 Back Widow, 15 Combat Sprawls, 20 Fast Calf Raises

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.