10 minute AMRAP
Tension Shift
Local muscle burn · Localized Trap · intensity 3 of 5
The workout
As many rounds as possible in 10 minutes of:
Overview
Tension Shift is 10 diamond push-ups and 16 single-leg glute bridges. The single-leg glute bridges and the diamond push-ups trade the glutes and the arms.
Muscles worked
Energy systems
These are overlapping contributions. This workout is not assigned to one energy system.
This workout departs from its style on the profile below.
- Glycolytic: High
- Oxidative: Low
- Neuromuscular: High
Training effect
Immediate demand
10 minutes, intensity 3 of 5. Today the limiter is the arms, along with 16 single-leg glute bridges.
Intended stimulus
The round spreads the work across more than one region. On this workout that is 10 diamond push-ups and 16 single-leg glute bridges.
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
16 single-leg glute bridges is where the round gets hard. The other movements still have to be finished after it.
Pacing
Triceps isolate the front; single-leg bridges violently isolate the back.
Keep each round about the same length. Do not drop the single-leg glute bridges to keep the other sets moving.
The movements
Diamond Push-ups
Muscular failure happens suddenly here. Break your sets earlier than you think you need to.
What not to do. Letting the elbows drift outward as the set gets hard.
Single-Leg Glute Bridges (Total)
Keep both thighs parallel to each other throughout the entire movement. Do not let the extended leg drift up or drop down.
What not to do. Letting one hip drop lower than the other at the top.
Why these movements
The single-leg glute bridges and the diamond push-ups trade the glutes and the arms.
Scaling
Keep every movement in the round. Drop reps on the hardest piece before you drop a movement.
Diamond 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.
Single-Leg Glute Bridges (Total)
- Shorter range. Lift only as high as you can hold the position without arching the back.
- Both legs. Drive through both feet instead of one.
Mistakes and who it is for
- Opening the diamond push-ups at a sprint makes the single-leg glute bridges the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting the single-leg glute bridges shrink so the rest of the round can speed up changes the workout on the page.
Suited to someone who wants 10 minutes through Diamond Push-ups, Single-Leg Glute Bridges (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
- Gravity Well
Same arms and glutes, shorter clock
- Pectoral Panic
Same arms, shorter clock
- Dorsal Barricade
Same arms and glutes, longer clock
Run it with friends
Tension Shift runs on a shared countdown: share a rally link, everyone gets the same 10-minute clock, and the leaderboard updates as people log rounds.