5 minute AMRAP
Flash Flood
Upper-lower switch · Blood Shunt · intensity 3 of 5
The workout
As many rounds as possible in 5 minutes of:
Overview
Flash Flood is 12 skater jumps and 10 wide-grip push-ups. The skater jumps and the wide-grip push-ups trade the quads and the chest.
Muscles worked
Chest
Full body
Glutes
Quads
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
5 minutes, intensity 3 of 5. Today the limiter is the skater jumps.
Intended stimulus
The style is built to switch the upper body and the lower body inside one round. On this workout that is 12 skater jumps and 10 wide-grip push-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
12 skater jumps is where the round gets hard. The other movements still have to be finished after it.
Pacing
Lateral lower-body power paired with horizontal upper-body pressing.
The clock is short enough to start near the pace you can hold. Do not spend the first minute looking for a rhythm, and do not let the skater jumps be the set that collapses.
The movements
Skater Jumps (Total)
Keep the chest up. Looking down at the floor rounds the back and cuts off your airway.
What not to do. Bounding forward instead of laterally, so the hips never load sideways.
Wide-Grip 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. Flaring the elbows to a right angle, so the shoulders take the load.
Why these movements
The skater jumps and the wide-grip push-ups trade the quads and the chest.
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.
Skater Jumps (Total)
- 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.
Wide-Grip 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.
Mistakes and who it is for
- Opening the skater jumps at a sprint makes the skater jumps the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting the skater jumps shrink so the rest of the round can speed up changes the workout on the page.
Suited to someone who wants 5 minutes through Skater Jumps (Total), Wide-Grip Push-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
- Pressure Cooker
Same quads and chest, longer clock
- The Centrifuge
Same quads and chest, longer clock
- The Valve
Same quads and chest, longer clock
Track every round. Sync with friends when you want to.
Flash Flood is a 5-minute clock with rounds and splits for you. Share a rally link when other people join, and the leaderboard updates as they log rounds.