Sprawls

How to do it

Plant hands on the floor and jump feet back into a rigid high plank position. Immediately jump the feet back toward the hands and stand fully upright, opening the hips completely.

The coaching cue

"Lock the plank." When you kick back, your core must act as a sudden brake to prevent the lower back from hyperextending and sagging toward the floor.

What changes inside an AMRAP

Keep a wide stance. Landing with your feet outside your hands reduces the distance your hips have to travel and speeds up the transition to standing.

Common mistakes

• Landing the plank with the hips high instead of level with the shoulders.
• Standing up without opening the hips fully at the top.

Workouts that use sprawls

• The Diverter

  10 minute AMRAP — 16 Reverse Lunges (Total), 8 Diamond Push-ups, 10 Sprawls

• Deep Circulation

  15 minute AMRAP — 20 Reverse Lunges (Total), 12 Hand-Release Push-ups, 20 Sprawls

• The Sprinter's Tax

  5 minute AMRAP — 12 Sprawls (No-Push-up Burpees), 20 Lateral Line Hops

• Cross-Current

  5 minute AMRAP — 20 Cross-Body Mountain Climbers, 10 Sprawls

• Posterior Turbine

  5 minute AMRAP — 10 Sprawls, 12 Back Widow

• Steady State

  10 minute AMRAP — 12 Sprawls, 24 Mountain Climbers

• Constant Current

  10 minute AMRAP — 12 Sprawls, 24 Cross-Body Mountain Climbers

• Aerobic Threshold

  15 minute AMRAP — 12 Sprawls (Standard), 24 Air Squats, 24 Lateral Line Hops

• Systemic Flush

  15 minute AMRAP — 15 Jump Squats, 15 Sprawls (Standard), 30 Butt Kicks

• The Folding Knife

  5 minute AMRAP — 10 Sprawls, 10 V-Ups

• The Sling

  10 minute AMRAP — 20 Russian Twists, 10 Sprawls, 30 Double-Tap Jumps

• The Sentinel

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

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.