10 minute AMRAP
The Hinge & Press
Local muscle burn · Localized Trap · intensity 3 of 5
The workout
As many rounds as possible in 10 minutes of:
Overview
The Hinge & Press is 10 dive-bomber push-ups and 15 bodyweight good mornings. The work moves through the chest and the upper back instead of sitting on one muscle.
Muscles worked
Chest
Upper back
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 the bodyweight good mornings.
Intended stimulus
The round spreads the work across more than one region. On this workout that is 10 dive-bomber push-ups and 15 bodyweight good mornings.
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
15 bodyweight good mornings is where the round gets hard. The other movements still have to be finished after it.
Pacing
Hands behind the head on the good mornings; hinge slowly until the hamstrings scream.
Keep each round about the same length. Do not drop the bodyweight good mornings to keep the other sets moving.
The movements
Dive-Bomber Push-ups
This is a slow, tension-heavy movement. Focus on continuous, unbroken motion rather than speed.
What not to do. Skipping the return swoop and pressing straight back to the start.
Bodyweight Good Mornings
The moment your lower back starts to round, you have gone too deep. The stretch must be felt entirely in the hamstrings.
What not to do. Bending the knees to reach depth instead of hinging back at the hips.
Why these movements
The work moves through the chest 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.
Dive-Bomber 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.
Bodyweight Good Mornings
- 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 dive-bomber push-ups at a sprint makes the bodyweight good mornings the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting the bodyweight good mornings shrink so the rest of the round can speed up changes the workout on the page.
Suited to someone who wants 10 minutes through Dive-Bomber Push-ups, Bodyweight Good Mornings.
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
- The Posterior Triad
Same chest and upper back, longer clock
- The Anvil
Same chest and upper back, same clock
- Crossfire
Same chest and upper back, longer clock
Run it with friends
The Hinge & Press runs on a shared countdown: share a rally link, everyone gets the same 10-minute clock, and the leaderboard updates as people log rounds.