AMRAP Workout

10 minute AMRAP

The Hemodynamic

Upper-lower switch · Blood Shunt · intensity 3 of 5

The workout

As many rounds as possible in 10 minutes of:

Overview

The Hemodynamic is 15 fast air squats, 10 down-ups, and 20 fast calf raises. The work moves through the quads, the full body, and the calves instead of sitting on one muscle.

Muscles worked

Energy systems

These are overlapping contributions. This workout is not assigned to one energy system.

This workout departs from its style on the profile below.

  • Glycolytic: Moderate
  • Oxidative: High
  • Neuromuscular: High

Training effect

Immediate demand

10 minutes, intensity 3 of 5. Today the limiter is the calves, along with 20 fast calf raises.

Intended stimulus

The same upper-lower switch, held long enough that the work keeps moving while the heart rate stays up. On this workout that is 15 fast air squats, 10 down-ups, and 20 fast calf raises.

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

20 fast calf raises is where the round gets hard. The other movements still have to be finished after it.

Pacing

Constant up-and-down motion. The calf raises trap blood in the extreme lower leg before forcing it back to the chest.

Keep each round about the same length. Do not drop the fast calf raises to keep the other sets moving.

The movements

Fast Air Squats

Speed often ruins depth. The moment your squats become "half-squats," your round time is invalid.

What not to do. Trading depth for turnover, so the reps get quicker and shallower together.

Down-Ups

This movement is all about hip-hinge efficiency. Minimize the time spent with your hands on the floor.

What not to do. Popping the chest up before the hips, so the body peels off the floor in sections.

Fast Calf Raises

As the calves fill with lactic acid, your body will naturally try to shorten the range of motion. Fight for maximum height on the 20th rep just like you did on the 1st rep.

What not to do. Cutting the lift short, so the heels never reach full height.

Why these movements

The work moves through the quads, the full body, and the calves instead of sitting on one muscle.

Scaling

Keep an upper-body movement and a lower-body movement in the same round. Drop reps on both before you drop one of them.

Fast Air Squats

  • To a seat. Squat to a chair or box and stand back up. Lower the seat as you improve.
  • Hold a support. Hands on a doorframe or chair back to sit deeper than balance allows alone.
  • Shorter range. Go only as deep as you can control, and stop before the heels lift.

Down-Ups

  • Step the feet. Step back and step in instead of jumping. Same shape, no impact.
  • Hands elevated. Hands on a bench or step so the floor never comes all the way up to you.
  • No jump at the top. Stand tall and reach instead of leaving the floor.

Fast Calf Raises

  • Step instead of jump. Same pattern, same range, no flight. Keeps the pace without the landing.
  • Lower and slower. Keep the jump but cut the height and take the landing softly.

Mistakes and who it is for

  • Opening the fast air squats at a sprint makes the fast calf raises the piece that falls apart.
  • Resting until you feel fresh between movements removes the point of keeping them in one round.
  • Letting the fast calf raises shrink so the rest of the round can speed up changes the workout on the page.

Suited to someone who wants 10 minutes through Fast Air Squats, Down-Ups, Fast Calf Raises.

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

Track every round. Sync with friends when you want to.

The Hemodynamic 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.

Start this workoutMore 10 minute AMRAPs