Plank Knee-to-Elbows

How to do it

From a high plank, drive the knee outside the body to physically touch the triceps.

The coaching cue

"Crunch the obliques sideways."

What changes inside an AMRAP

Keep hips completely level to avoid shifting the workload to the hip flexors.

Common mistakes

• Dropping the hip toward the floor to help the knee travel.
• Bringing the elbow back to meet the knee instead of driving the knee forward.

Workouts that use plank knee-to-elbows

• The Equalizer

  15 minute AMRAP — 10 Down-Ups, 20 Alternating Lunges, 16 Plank Knee-to-Elbows

• The Shock Absorber

  5 minute AMRAP — 10 Jump Squats, 12 Plank Knee-to-Elbows

• The Iron Cross

  10 minute AMRAP — 12 Plank Knee-to-Elbows, 15 Air Squats, 20 Jumping Jacks

• The Brace

  15 minute AMRAP — 16 Plank Knee-to-Elbows, 16 Reverse Lunges, 30 Double-Tap Jumps

• Atmosphere

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

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.