10 minute AMRAP
Constant Current
Sustained Engine · intensity 3 of 5
The workout
As many rounds as possible in 10 minutes of:
How to run it
Rotational core engagement while heavily taxing the lungs.
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.
The movements
Sprawls
"Lock the plank." When you kick back, your core must act as a sudden brake to prevent the lower back from hyperextending and sagging toward the floor.
Keep a wide stance. Landing with your feet outside your hands reduces the distance your hips have to travel and speeds up the transition to standing.
Cross-Body Mountain Climbers
"Wring out the towel." Force a deep rotational twist in the torso on every single rep to maximize oblique engagement.
Because of the rotation, these are slightly slower than standard mountain climbers. Focus on the hard muscular contraction rather than pure foot speed.
Scaling it
Every movement here is bodyweight, so the scaling lever is volume rather than load. If a round is taking longer than about ninety seconds, halve the reps and keep the round count moving — the point of an AMRAP is continuous work, and a round you grind through in four minutes teaches you less than three rounds at a pace you can repeat.
Run it with friends
Constant Current runs on a shared countdown: share a rally link, everyone gets the same10-minute clock, and the leaderboard updates as people log rounds.