10 minute AMRAP
The Hemodynamic
Aerobic Blood Shunt · intensity 3 of 5
The workout
As many rounds as possible in 10 minutes of:
How to run it
Constant up-and-down motion. The calf raises trap blood in the extreme lower leg before forcing it back to the chest.
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.
The movements
Fast Air Squats
"Piston action. Drop and fire."
Speed often ruins depth. The moment your squats become "half-squats," your round time is invalid.
Down-Ups
"Stand tall and proud." The rep is not complete until your knees and hips are locked out and your shoulders are behind your collarbone.
This movement is all about hip-hinge efficiency. Minimize the time spent with your hands on the floor.
Fast Calf Raises
"Spike the heels up, control the crash down." Do not just bounce mindlessly; force full plantar flexion at the top of every single rep.
As the calves fill with lactic acid, your body will naturally try to shorten the range of motion. Fight for maximum height on the 20th rep just like you did on the 1st rep.
Scaling it
Every movement here is bodyweight, so the scaling lever is volume rather than load. If a round is taking longer than about ninety seconds, halve the reps and keep the round count moving — the point of an AMRAP is continuous work, and a round you grind through in four minutes teaches you less than three rounds at a pace you can repeat.
Run it with friends
The Hemodynamic runs on a shared countdown: share a rally link, everyone gets the same10-minute clock, and the leaderboard updates as people log rounds.