AMRAP Workout

15 minute AMRAP

The Trinity

Local muscle burn · Localized Trap · intensity 3 of 5

The workout

As many rounds as possible in 15 minutes of:

Overview

The Trinity is 20 air squats, 10 hand-release push-ups, and 15 v-ups. The air squats and the hand-release push-ups trade the quads and the chest.

Muscles worked

Energy systems

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

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

Training effect

Immediate demand

15 minutes, intensity 3 of 5. Today the limiter is the air squats.

Intended stimulus

The round spreads the work across more than one region. On this workout that is 20 air squats, 10 hand-release push-ups, and 15 v-ups.

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 air squats is where the round gets hard. The other movements still have to be finished after it.

Pacing

The gold standard. Distributes the load evenly across all three regions.

Keep the later rounds moving at the same size as the early ones. Do not drop the air squats to keep the other sets moving.

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.

Hand-Release Push-ups

This enforces a dead-stop and prevents cheating the depth. Use this variation to humble users who claim they can do 50 push-ups unbroken.

What not to do. Resting the whole body on the floor instead of releasing and pressing straight away.

V-Ups

If you bend your knees to reach your toes, you are cheating the lower abdominals.

What not to do. Bending the knees to bring the feet closer to the hands.

Why these movements

The air squats and the hand-release push-ups trade the quads and the chest.

Scaling

Keep every movement in the round. Drop reps on the hardest piece before you drop a movement.

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.

Hand-Release 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.

V-Ups

  • Knees bent. Bend the knees to shorten the lever. The shorter it is, the lighter it is.
  • Partial range. Move only through the range where you can keep the lower back on the floor.

Mistakes and who it is for

  • Opening the air squats at a sprint makes the air squats 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, Hand-Release Push-ups, V-Ups.

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 Trinity 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