10 minute AMRAP
Pressure Cooker
Upper-lower switch · Blood Shunt · intensity 3 of 5
The workout
As many rounds as possible in 10 minutes of:
Overview
Pressure Cooker is 8 broad jumps, 10 wide push-ups, and 20 skater jumps. The work moves through the quads and the chest instead of sitting on one muscle.
Muscles worked
Chest
Full body
Glutes
Quads
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 20 skater jumps.
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 8 broad jumps, 10 wide push-ups, and 20 skater jumps.
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
20 skater jumps is where the round gets hard. The other movements still have to be finished after it.
Pacing
Explode horizontally, press horizontally, bound laterally. Multidirectional blood flow.
20 skater jumps is where the round gets long. That set is where a planned break belongs. If that set falls apart, shorten the broad jumps on the next round rather than rushing it.
The movements
Broad Jumps
For an AMRAP, do not aim for maximum distance on every jump. Aim for a consistent, sustainable 4-5 foot bound that allows for rapid turnarounds.
What not to do. Landing stiff-legged rather than sinking into a partial squat.
Wide Push-ups
This angle completely isolates the chest and removes the triceps from the equation. When pectoral failure hits, it hits instantly. Break your sets into 3s or 4s before the muscle completely shuts down.
What not to do. Setting the hands so wide that the elbows cannot reach a right angle.
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.
Why these movements
The work moves through the quads 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.
Broad Jumps
- 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 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.
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.
Mistakes and who it is for
- Opening the broad 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 20 skater jumps fail before you break it is how the next round gets longer.
Suited to someone who wants 10 minutes through Broad Jumps, Wide Push-ups, Skater Jumps (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
- Aerobic Shift
Same quads and chest, longer clock
- Deep Circulation
Same quads and chest, longer clock
- Sustained Pressure
Same quads and chest, longer clock
Run it with friends
Pressure Cooker runs on a shared countdown: share a rally link, everyone gets the same 10-minute clock, and the leaderboard updates as people log rounds.