10 minute AMRAP
Symmetry
Local muscle burn · Localized Trap · intensity 3 of 5
The workout
As many rounds as possible in 10 minutes of:
Overview
Symmetry is 10 t-push-ups and 20 plank reaches. The work moves through the chest and the midline instead of sitting on one muscle.
Muscles worked
Chest
Midline
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
10 minutes, intensity 3 of 5. Today the limiter is 20 plank reaches.
Intended stimulus
The round spreads the work across more than one region. On this workout that is 10 t-push-ups and 20 plank reaches.
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 plank reaches is where the round gets hard. The other movements still have to be finished after it.
Pacing
Reach the arms straight forward during the plank to engage the lats and upper back.
20 plank reaches is where the round gets long. That set is where a planned break belongs. If that set falls apart, shorten the t-push-ups on the next round rather than rushing it.
The movements
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.
Plank Reaches (Total)
Widen your feet slightly wider than shoulder-width to create a tripod base before you lift a hand.
What not to do. Shifting weight onto the planted arm and letting that shoulder collapse.
Why these movements
The work moves through the chest and the midline instead of sitting on one muscle.
Scaling
Keep every movement in the round. Drop reps on the hardest piece before you drop a movement.
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.
Plank Reaches (Total)
- From the knees. Knees down, straight line from knees to shoulders.
- Hands elevated. Hands on a bench or step. The higher the surface, the less you carry.
Mistakes and who it is for
- Opening the t-push-ups at a sprint makes the plank reaches the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting 20 plank reaches fail before you break it is how the next round gets longer.
Suited to someone who wants 10 minutes through T-Push-ups, Plank Reaches (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
Run it with friends
Symmetry runs on a shared countdown: share a rally link, everyone gets the same 10-minute clock, and the leaderboard updates as people log rounds.