10 minute AMRAP
Equilibrium
Push-Pull · intensity 3 of 5
The workout
As many rounds as possible in 10 minutes of:
How to run it
Squeeze the shoulder blades aggressively on the snow angels to simulate a vertical pull.
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
Standard Push-ups
"Screw your hands into the floor." Point your index fingers straight ahead and twist outward to create torque in the shoulder capsule.
Breathe in on the descent, aggressively exhale on the press. Do not hold your breath, or your heart rate will redline instantly.
Reverse Snow Angels
"Scrape your knuckles across the ceiling."
Do not let your hands rest on the floor during the sweep. Keep constant tension on the upper back and rear deltoids.
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
Equilibrium runs on a shared countdown: share a rally link, everyone gets the same10-minute clock, and the leaderboard updates as people log rounds.