AMRAP Workout

15 minute AMRAP

The Long Haul

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

The workout

As many rounds as possible in 15 minutes of:

Overview

The Long Haul is 20 air squats, 10 pike push-ups, and 40 jumping jacks. The air squats and the pike push-ups trade the quads and the shoulders. 40 jumping jacks is the long piece, and it keeps the legs in the work, so the quads do not get a rest before the next round.

Muscles worked

Energy systems

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

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

Training effect

Immediate demand

15 minutes, intensity 3 of 5. Today the limiter is 40 jumping jacks.

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 20 air squats, 10 pike push-ups, and 40 jumping jacks.

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

40 jumping jacks is where the round gets hard. The other movements still have to be finished after it.

Pacing

A pure aerobic triplet. Settle into a conversational pace immediately.

40 jumping jacks is where the round gets long. That set is where a planned break belongs. If that set falls apart, shorten the air squats on the next round rather than rushing it.

The movements

Air Squats

Let gravity do the work on the way down. Pull yourself into the bottom quickly, then explode up. Use your arms for rhythm.

What not to do. Cutting the depth once the legs burn, so the hip crease stops above the knee.

Pike Push-ups

Keep your legs straight. If your hamstrings are tight, widen your foot stance to maintain the high hip position.

What not to do. Walking the feet out until the hips drop and it becomes an ordinary push-up.

Jumping Jacks

Use this movement for active recovery. When paired with burpees or mountain climbers, the jumping jack is your opportunity to catch your breath.

What not to do. Bending the elbows so the hands never meet overhead.

Why these movements

The air squats and the pike push-ups trade the quads and the shoulders. 40 jumping jacks is the long piece, and it keeps the legs in the work, so the quads do not get a rest before the next round.

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.

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.

Pike 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.

Jumping Jacks

  • Low impact. Keep one foot down throughout — march the pattern instead of running it.
  • Slower cadence. Same movement, fewer beats per minute. Cadence is the dial, not the shape.

Mistakes and who it is for

  • Opening the air squats at a sprint makes the jumping jacks the piece that falls apart.
  • Resting until you feel fresh between movements removes the point of keeping them in one round.
  • Spending the first minutes hard leaves the later rounds as a different, slower workout.

Suited to someone who wants 15 minutes through Air Squats, Pike Push-ups, Jumping Jacks.

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 Long Haul is a 15-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 15 minute AMRAPs