AMRAP With Friends

10 minute AMRAP

The Anvil

Local muscle burn · Localized Trap · intensity 4 of 5

The workout

As many rounds as possible in 10 minutes of:

Overview

The Anvil is 10 hand-release push-ups, 10 tuck jumps, and 10 back widow. The work moves through the chest, the quads, and the upper back instead of sitting on one muscle.

Muscles worked

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 4 of 5. Today the limiter is the sets being the same size.

Intended stimulus

The round spreads the work across more than one region. On this workout that is 10 hand-release push-ups, 10 tuck jumps, and 10 back widow.

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

The sets are the same size. The round gets hard when one of them breaks.

Pacing

Explosive tuck jumps between a dead-stop press and a floor pull — local fatigue arrives fast. Punch the widows; do not crunch them.

Keep each round about the same length. Do not drop the hand-release push-ups to keep the other sets moving.

The movements

Hand-Release Push-ups

This enforces a dead-stop and prevents cheating the depth. Use this variation to humble users who claim they can do 50 push-ups unbroken.

What not to do. Resting the whole body on the floor instead of releasing and pressing straight away.

Tuck Jumps

This is incredibly demanding neurologically. Do these in small, unbroken bursts (e.g., 5 reps) and take a two-second reset.

What not to do. Landing flat-footed with the knees locked.

Back Widow

Do not turn this into a core crunch. Your lower back and glutes must stay anchored to the floor. The only reason your torso lifts is because your lats and rhomboids are pressing the earth away.

What not to do. Turning the lift into a crunch so the lower back and hips leave the floor.

Why these movements

The work moves through the chest, the quads, and the upper back instead of sitting on one muscle.

Scaling

Keep every movement in the round. Drop reps on the hardest piece before you drop a movement.

Hand-Release 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.

Tuck 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.

Back Widow

  • Shorter lift. Drive into the floor but only lift as high as you can control without the hips or neck cheating.
  • Hold the squeeze. Reach the top and freeze for a count instead of cycling reps. Same drive, less fatigue management.

Mistakes and who it is for

  • Opening the hand-release push-ups at a sprint makes the hand-release push-ups the piece that falls apart.
  • Resting until you feel fresh between movements removes the point of keeping them in one round.
  • Letting the hand-release push-ups shrink so the rest of the round can speed up changes the workout on the page.

Suited to someone who wants 10 minutes through Hand-Release Push-ups, Tuck Jumps, Back Widow.

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

The Anvil runs on a shared countdown: share a rally link, everyone gets the same 10-minute clock, and the leaderboard updates as people log rounds.

Start this workoutMore 10 minute AMRAPs