AMRAP With Friends

10 minute AMRAP

The Bridge

Core under fatigue · Midline Tension · intensity 3 of 5

The workout

As many rounds as possible in 10 minutes of:

Overview

The Bridge is 15 superman raises, 10 down-ups, and 20 jumping jacks. The work moves through the upper back and the full body instead of sitting on one muscle.

Muscles worked

Energy systems

These are overlapping contributions. This workout is not assigned to one energy system.

  • Glycolytic: Moderate
  • Oxidative: Moderate
  • Neuromuscular: Moderate

Training effect

Immediate demand

10 minutes, intensity 3 of 5. Today the limiter is the jumping jacks.

Intended stimulus

The style is built so a trunk position has to survive the moving reps. On this workout that is 15 superman raises, 10 down-ups, and 20 jumping jacks.

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 jumping jacks is where the round gets hard. The other movements still have to be finished after it.

Pacing

Strengthens the posterior core heavily to counterbalance all the anterior pressing.

Keep each round about the same length. Do not drop the jumping jacks to keep the other sets moving.

The movements

Superman Raises

Aggressively squeeze the glutes before lifting the chest to protect the lower back from hyperextension.

What not to do. Throwing the chest up and letting it drop straight back down.

Down-Ups

This movement is all about hip-hinge efficiency. Minimize the time spent with your hands on the floor.

What not to do. Popping the chest up before the hips, so the body peels off the floor in sections.

Jumping Jacks

Use this movement for active recovery. When paired with burpees or mountain climbers, the jumping jack is your opportunity to catch your breath.

What not to do. Bending the elbows so the hands never meet overhead.

Why these movements

The work moves through the upper back and the full body instead of sitting on one muscle.

Scaling

Keep a brace or a hollow position in every round. Drop the moving reps before you drop the position that makes the trunk work.

Superman Raises

  • 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.

Down-Ups

  • Step the feet. Step back and step in instead of jumping. Same shape, no impact.
  • Hands elevated. Hands on a bench or step so the floor never comes all the way up to you.
  • No jump at the top. Stand tall and reach instead of leaving the floor.

Jumping Jacks

  • Low impact. Keep one foot down throughout — march the pattern instead of running it.
  • Slower cadence. Same movement, fewer beats per minute. Cadence is the dial, not the shape.

Mistakes and who it is for

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

Suited to someone who wants 10 minutes through Superman Raises, Down-Ups, Jumping Jacks.

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 Bridge 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