5 minute AMRAP
Quadra-Kill
Local muscle burn · Localized Trap · intensity 3 of 5
The workout
As many rounds as possible in 5 minutes of:
Overview
Quadra-Kill is 12 jumping lunges and 12 reverse lunges. Every piece stays on the glutes. Later rounds slow because the work never leaves the glutes.
Muscles worked
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 sets being the same size.
Intended stimulus
The style is built to tire one region before breathing is what stops the round. On this workout that is 12 jumping lunges and 12 reverse lunges.
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
Later rounds slow because the work never leaves the glutes.
Pacing
Going from plyometric to static destroys the legs. Do not rest at the top; drop right back down.
Build across the clock. Do not open the jumping lunges so hard that the later sets shrink. Do not rest the glutes back to fresh between rounds.
The movements
Jumping Lunges (Total)
Use your arms as a counterweight. Pumping the opposite arm forward provides stability and upward momentum.
What not to do. Landing on a stiff front leg rather than absorbing into the lunge.
Reverse Lunges (Total)
Keep your torso completely upright. Leaning forward shifts the load to the lower back and robs the quads of the intended tension.
What not to do. Stepping back too short, which forces the front shin to angle over the toe.
Why these movements
Every piece stays on the glutes. Later rounds slow because the work never leaves the glutes.
Scaling
Keep the work on the same muscle region. Drop reps on the hardest movement before you swap in a different pattern.
Jumping Lunges (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.
Reverse Lunges (Total)
- Hold a support. One hand on a wall or chair for balance. The legs still do the work.
- Shorter range. Drop only as far as you can stand back up from without pushing off your hands.
Mistakes and who it is for
- Opening the jumping lunges at a sprint makes the jumping lunges the piece that falls apart.
- Resting the glutes back to fresh between rounds turns this into a different workout.
- Letting the jumping lunges shrink so the rest of the round can speed up changes the workout on the page.
Suited to someone who wants 5 minutes on the glutes and can already do Jumping Lunges (Total), Reverse Lunges (Total).
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
- Backdraft
Same glutes, longer clock
- Pressure Cooker
Same glutes, longer clock
- The Centrifuge
Same glutes, longer clock
Track every round. Sync with friends when you want to.
Quadra-Kill 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.