10 minute AMRAP
Crimson Flow
Upper-lower switch · Blood Shunt · intensity 3 of 5
The workout
As many rounds as possible in 10 minutes of:
Overview
Crimson Flow is 5 bear crawl to broad jumps, 10 t-push-ups, and 30 butt kicks. The work moves through the full body and the chest instead of sitting on one muscle.
Muscles worked
Chest
Full body
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
10 minutes, intensity 3 of 5. Today the limiter is 30 butt kicks.
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 5 bear crawl to broad jumps, 10 t-push-ups, and 30 butt kicks.
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
30 butt kicks is where the round gets hard. The other movements still have to be finished after it.
Pacing
The butt kicks provide a necessary break for the upper body after the crawling and pressing.
30 butt kicks is where the round gets long. That set is where a planned break belongs. If that set falls apart, shorten the bear crawl to broad jumps on the next round rather than rushing it.
The movements
Bear Crawl to Broad Jumps
Use the momentum of standing up from the crawl to instantly launch into the broad jump. Do not stutter-step.
What not to do. Letting the hips rise during the crawl until it becomes a walk on all fours.
T-Push-ups
Widen your foot stance slightly to provide a more stable base during the rotational phase.
What not to do. Rotating from the arm alone while the hips stay flat to the floor.
Butt Kicks
Lean slightly forward from the ankles (not the waist) to maintain an aggressive, forward-driving posture even while stationary.
What not to do. Kicking the heels out behind rather than straight up to the glutes.
Why these movements
The work moves through the full body and the chest instead of sitting on one muscle.
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.
Bear Crawl to Broad Jumps
- Step the feet. Step back and step in instead of jumping. Same shape, no impact.
- Hands elevated. Hands on a bench or step so the floor never comes all the way up to you.
- No jump at the top. Stand tall and reach instead of leaving the floor.
T-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.
Butt Kicks
- 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 bear crawl to broad jumps at a sprint makes the butt kicks the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting 30 butt kicks fail before you break it is how the next round gets longer.
Suited to someone who wants 10 minutes through Bear Crawl to Broad Jumps, T-Push-ups, Butt Kicks.
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
- The Undertow
Same chest, longer clock
- Pectoral Panic
Same chest, shorter clock
- Perimeter Defense
Same chest, longer clock
Run it with friends
Crimson Flow runs on a shared countdown: share a rally link, everyone gets the same 10-minute clock, and the leaderboard updates as people log rounds.