Commando Planks

How to do it

High plank, drop to right forearm, left forearm (low plank). Press up with right hand, left hand (high plank).

The coaching cue

"Balance a glass of water on your lower back." Your hips should not rock side-to-side.

What changes inside an AMRAP

Widen your feet. A wider base of support kills the rotation in the hips, making the core work harder but the movement faster.

Common mistakes

• Always leading with the same arm, so one shoulder does most of the work.
• Letting the hips swing wide each time an arm changes position.

Workouts that use commando planks

• System Override

  5 minute AMRAP — 10 Tuck Jumps, 10 Commando Planks (Up-Downs)

• High Tide

  10 minute AMRAP — 12 Jump Squats, 12 Commando Planks, 20 Lateral Line Hops

• The Marathon Shunt

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

• Deltoid Demise

  5 minute AMRAP — 8 Pike Push-ups, 12 Commando Planks

• Anterior Retreat

  10 minute AMRAP — 12 Commando Planks, 15 Superman Pull-downs

• Global Warning

  15 minute AMRAP — 15 Jump Squats, 12 Commando Planks, 16 Dead Bugs

• The Vault

  10 minute AMRAP — 10 Commando Planks, 15 Glute Bridges, 20 Lateral Line Hops

• The Perimeter

  20 minute AMRAP — 20 Lateral Line Hops, 10 Dive-Bomber Push-ups, 20 Alternating Lunges, 10 Commando Planks

• The Fortress

  20 minute AMRAP — 20s Superman Hold, 10 Commando Planks, 20 Reverse Lunges, 20 Butt Kicks

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.