Surrenders

How to do it

Start standing with hands behind your head. Step down to the right knee, then the left knee. Step up with the right foot, then the left foot. Stand tall.

The coaching cue

"Keep a proud chest." The moment you fold forward at the waist, you transfer the load from your quads to your lower back.

What changes inside an AMRAP

Alternate your lead leg every round, not every rep, so you don't have to waste mental energy remembering which leg goes first.

Common mistakes

• Letting the hands come off the head to help you stand.
• Planting the second knee before the first is settled, collapsing sideways.
• Always leading with the same leg, so one side does most of the work.

Workouts that use surrenders

• The See-Saw

  5 minute AMRAP — 10 Surrenders (Kneel-to-Stand), 15 Plank Jacks

• The Centrifuge

  10 minute AMRAP — 10 Surrenders, 8 Dive-Bomber Push-ups, 30 Double-Tap Jumps

• Sustained Pressure

  15 minute AMRAP — 16 Surrenders, 12 Wide Push-ups, 30 High Knees

• The Axis

  15 minute AMRAP — 16 Surrenders, 10 T-Push-ups, 20 Plank Jacks

• The Ground War

  20 minute AMRAP — 10 Surrenders, 10 Down-Ups, 15 Strict Sit-Ups, 20 Double-Tap Jumps

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.