Workout Description

Why This Workout Is Easy

This 10-minute AMRAP features basic bodyweight movements with moderate rep schemes (10 reps each) that don't significantly interfere with each other. The exercises can be performed quickly with minimal transition time, allowing natural micro-breaks between rounds. While continuous movement is required, none of the movements are particularly taxing in isolation or combination, and the short time domain prevents significant accumulation of fatigue.

Training Focus

This workout develops the following fitness attributes:

• Speed (7/10): Quick transitions between movements and fast cycling of relatively simple exercises is key to maximizing rounds in short time domain.
• Stamina (6/10): Core and upper body muscular endurance are significantly challenged through repeated push-ups, hollow rocks, and sit-ups with minimal rest between rounds.
• Endurance (4/10): 10-minute AMRAP creates moderate cardiovascular demand through continuous movement, but the short duration limits overall endurance challenge compared to longer workouts.
• Flexibility (3/10): Mountain climbers and hollow rocks require decent hip flexion and shoulder mobility, but movements are within normal ranges.
• Strength (2/10): Bodyweight movements require basic strength but don't approach maximal force production. Push-ups provide moderate upper body demand.
• Power (2/10): Mountain climbers have a small explosive component, but most movements are controlled and steady-state rather than explosive.

Movements

• Mountain Climber
• Push-Up
• Sit-Up
• Hollow Rock

Scaling Options

Mountain Climbers: Reduce to 5 per side or do from elevated surface. Push-ups: Scale to knee push-ups or incline push-ups on box. Hollow Rocks: Hold hollow hold position for 5-10 seconds or do dead bugs. Sit-ups: Reduce to 5 reps or substitute V-ups. Time can remain at 10 minutes but focus on perfect form.

Scaling Explanation

Scale if unable to perform 5+ strict push-ups with good form, hold hollow position for 20+ seconds, or complete sit-ups without neck strain. Prioritize maintaining core tension and proper movement patterns throughout. Target is steady movement with minimal rest - you should be able to speak in short sentences but feel challenged. Scale to achieve 7-9 rounds in 10 minutes.

Intended Stimulus

Moderate-intensity oxidative workout lasting 10 minutes. Targets muscular endurance and core stability while building capacity to maintain consistent output. Primary challenge is maintaining quality movement patterns under accumulated fatigue.

Coach Insight

Aim for consistent, unbroken sets early - this workout rewards steady pacing over sprinting. Keep transitions under 5 seconds. For mountain climbers, maintain plank position with minimal hip movement. Push-ups should touch chest to ground with full lockout. Hollow rocks require active shoulder and toe point. Common mistake is rushing through movements with poor form - quality over quantity.

Benchmark Notes

This is a 10-minute AMRAP with bodyweight movements. Let's break down the time per round: Mountain Climbers (10 reps): 1.5-2 sec/rep = 15-20 sec Push-Ups (10 reps): 1-1.5 sec/rep = 10-15 sec Hollow Rocks (10 reps): 1.5-2 sec/rep = 15-20 sec Sit-Ups (10 reps): 1-1.5 sec/rep = 10-15 sec Transitions between movements: 2-3 sec × 3 = 6-9 sec Fresh round time: ~56-79 seconds Using Cindy (20 min AMRAP with similar movement patterns) as our anchor, but adjusting for: - Half the time domain (10 min vs 20 min) - Slightly easier movement selection - Less total volume per round Cindy L10 benchmarks are 25-30 rounds in 20 minutes (1.25-1.5 rounds/min) Scaling for this workout's easier movements but shorter time domain: L10: 12-13 rounds (1.2-1.3 rounds/min) L5: 8-9 rounds (0.8-0.9 rounds/min) L1: 4-5 rounds (0.4-0.5 rounds/min) Final targets: L10: 12+ rounds L5: 8-9 rounds L1: 4-5 rounds

Modality Profile

All movements (Mountain Climber, Push-Up, Hollow Rock, Sit-Up) are bodyweight/gymnastics movements. Mountain Climbers and Push-Ups are bodyweight strength, while Hollow Rocks and Sit-Ups are core gymnastics movements. With no weighted implements or monostructural cardio, this is 100% gymnastics.

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