10 minute AMRAP
Equilibrium
Local muscle burn · Localized Trap · intensity 3 of 5
The workout
As many rounds as possible in 10 minutes of:
Overview
Equilibrium is 12 standard push-ups and 15 reverse snow angels. The work moves through the chest and the upper back instead of sitting on one muscle.
Muscles worked
Chest
Upper back
Energy systems
These are overlapping contributions. This workout is not assigned to one energy system.
- Glycolytic: High
- Oxidative: Low
- Neuromuscular: Moderate
Training effect
Immediate demand
10 minutes, intensity 3 of 5. Today the limiter is the reverse snow angels.
Intended stimulus
The round spreads the work across more than one region. On this workout that is 12 standard push-ups and 15 reverse snow angels.
Repeated practice
Repeat the same workout and compare the score. What can change over weeks is how long that pace lasts. One time through does not produce that change.
Body-composition context
Body weight changes with the rest of how you eat and train. This workout is one piece of work on one day.
Expected feel
15 reverse snow angels is where the round gets hard. The other movements still have to be finished after it.
Pacing
Squeeze the shoulder blades aggressively on the snow angels to simulate a vertical pull.
Keep each round about the same length. Do not drop the reverse snow angels to keep the other sets moving.
The movements
Standard Push-ups
Breathe in on the descent, aggressively exhale on the press. Do not hold your breath, or your heart rate will redline instantly.
What not to do. Letting the hips sag so the chest reaches the floor before the shoulders do.
Reverse Snow Angels
Do not let your hands rest on the floor during the sweep. Keep constant tension on the upper back and rear deltoids.
What not to do. Letting the arms bend as they pass the shoulders.
Why these movements
The work moves through the chest and the upper back instead of sitting on one muscle.
Scaling
Keep every movement in the round. Drop reps on the hardest piece before you drop a movement.
Standard Push-ups
- Hands elevated. Hands on a bench, chair or step. The higher the surface, the easier the rep.
- From the knees. Knees down, hips in line with the shoulders — do not let the hips pike up.
- Partial range. Lower as far as you can control and press back. Depth grows as you do.
Reverse Snow Angels
- Shorter range. Lift only as high as you can hold the position without arching the back.
- Both legs. Drive through both feet instead of one.
Mistakes and who it is for
- Opening the standard push-ups at a sprint makes the reverse snow angels the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting the reverse snow angels shrink so the rest of the round can speed up changes the workout on the page.
Suited to someone who wants 10 minutes through Standard Push-ups, Reverse Snow Angels.
Scoring and progression
Work through the movements in the order listed, then start the next round. Your score is the number of complete rounds plus any reps of the round you were partway through when the clock hit zero — written as rounds plus reps, so seven full rounds and twelve reps is7+12.
Progression is repeating this workout and comparing that score. The page does not promise a change from one time through.
Related workouts
- The Posterior Triad
Same chest and upper back, longer clock
- The Anvil
Same chest and upper back, same clock
- Counter-Strike
Same chest and upper back, same clock
Track every round. Sync with friends when you want to.
Equilibrium is a 10-minute clock with rounds and splits for you. Share a rally link when other people join, and the leaderboard updates as they log rounds.